Dates (deglet Noor): Complete Vitamin Profile

Dates (deglet Noor) ‐ Vitamin Information

The date palm (Phoenix dactylifera L.) is a significant source of nutrition in many parts of the world, particularly across North Africa, the Middle East and Asia. Dates are an excellent and natural source of various vitamins as they provide considerable amounts of minerals, including copper, iron, zinc, sulfur, magnesium and calcium  in addition to a variety of health-promoting plant secondary metabolites such as phenolics and flavonoids1,2. This research paper seeks to explore the range of vitamins that can be found naturally within dates, with particular attention given to vitamin A and B complex.

Vitamin A is an essential fat soluble vitamin that has numerous roles within the human body, impacting many aspects of our overall health3. It helps us maintain eyesight, contributes to healthy reproduction, fortifies bones and tissues, fights infections and supports normal functioning of the immune system4. Beta carotene is one of the major sources of preformed vitamin A found in dates5; it is converted into Vitamin A by enzymes located within the small intestine6. Other forms of vitamin A are known to be present: retinol esters and readily digestible all-transretinol12. In fact, fresh whole dates have been reported to contain up to 1474 IU/100g7. Therefore, eating just two medjool dates would fulfil around 8% of the daily recommended amount of 4000 IU of vitamin A per day8.

Included as part of the B-complex group, vitamins B3 and B9 are both found in Dates. Also known as niacin, B3 is important for proper circulation and energy production in the body9. Niacin has also been studied to help reduce cholesterol levels10. Meanwhile, B9 or commonly referred to as “folate”, is required to produce new cells11. Folate deficiency has been linked to serious birth defects therefore intake is especially important during pregnancy and preconception planning 12 .Both of these nutrients are essential for optimum health support13. Each 100 gms of Deglet Noor dates contains 1.5 mg14 of folates and 0.979mg15 of niacin, which makes Deglet Noor invaluable for adequate consumption of both these B-vitamins.

Other B- complexes present in dates include riboflavin, thiamine and pantothenic acid16. Riboflavin (also known as Vitamin B2) is necessary for tissue respiration, enzyme regulation, conversion of carbohydrates and fats into usable energy and red blood cell production17. Thiamine (Vitamin B1) plays an important role in nerve and muscle tone18, while Pantothenic Acid assists in hormonal balance, adrenal function and antibody production19. Furthermore, due to their capacity to enrich total dietary fibre intake, inclusion of dates within diets has also reported to promote better digestion20. All these components synergistically work together on accomplishing ideal metabolic utilisation of energy21.

Studies undertaken thus far suggest that dates may play a pivotal role in potentially protecting against chronic diseases22. Major contributors to this relationship appear to be their high antioxidant levels23 and—as more evidence is gathered about them24—dates continue to show promising outcomes for health25. Generally, it appears that consuming dates regularly could positively contribute towards boosting daily intakes of key vitamins and other nutritional elements26. Combining moderate exercise regimes with careful meal planning involving dates, might then be considered prudent measures for ensuring suitable completion of specific nutrient quotas27. As an alternative to synthetic supplements, natural foods—like dates—can offer quality boosts with fewer risks28. With adequate education, much of the existing malnutrition problem can be combated29.

Time after time, scientific reports have demonstrated that dates provide impressive quantities of essential macro-nutrients and micro-nutrients30. The nutrients packed within dates, demonstrate why they should be welcomed within diets worldwide31. They possess combinations of different B-complex vitamins and minerals – making them valuable additions to any diet32. Intrinsically, dates contain various antioxidants—benefiting cardiovascular health33 —and complementing other micronutrients like potassium, phosphorus and sodium34. To summarise, simple integration of dates into the diet plan can act not only as cheap vitamin delivery systems but further result in enhanced dietary profiles35.

To conclude, dates proven to hold plenty of benefits when used as part of a balanced healthy diet36. The presence of several vitamins, including Vitamins A and B complexts inside deglet noor dates make them an exceptional choice for those seeking to optimise their nutrition whilst keeping consumption costs low37. They are effortless to find in most local stores - even supermarkets well stocked throughout the year38. If taking as supplement form, special attention must be taken as dosages might differ compared to daily recommendation39. Overall, incorporating dates into everyday meals can potentially aid people in easily following recommendations40.

References:

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