Yes, dates (medjool) are a good source of minerals. Medjool dates contain calcium, phosphorus, magnesium, sodium, and potassium, among other essential minerals that play important roles in the functioning of your body. Calcium helps to build strong bones and teeth as well as maintain normal muscle and nerve function, while phosphorous helps your cells store energy and also contributes to keeping your teeth and bones healthy. Magnesium supports the structural integrity of your DNA, while sodium works to regulate blood volume and blood pressure levels. Potassium is an electrolyte mineral which helps your muscles contract and keeps your heart rhythm steady. Dates also have iron, fluoride, zinc, copper, selenium, and manganese, all of which are essential for a variety of bodily functions. So, as you can see, dates (medjool) are a great source of minerals and should be included in any balanced diet.
Introduction
Dates, particularly Medjool dates, are a popular, nutritious fruit typically found in dry regions of the world. Their sweet to mildly tart flavor is beloved by many and makes it a great addition to multiple recipes. Dates have been eaten for many thousands of years, with evidence suggesting they were cultivated as far back as 6000 BC. Beyond their culinary applications, dates can provide a variety of essential minerals that help support healthy functioning within our bodies. This paper sets out to examine a few key minerals present in Medjool dates and to explain how they contribute to one's health.
Magnesium
Medjool dates contain an abundant source of magnesium. Phosphorus and magnesium play several important roles in human health, including bone maintenance and development, muscular contraction, detoxification of cells, fat utilization, energy production, nerve cell signaling, and transporting calcium across membranes. Research has shown that about 60% of Americans do not meet the recommended daily allowance (RDA) for magnesium, creating a kind of "silent epidemic" of magnesium deficiency or low magnesium symptoms. Consuming 100g of Medjool dates provides enough Magnesium to make up 11% of the RDA. As such, regular consumption of dates may be beneficial to people who are magnesium deficient.
Potassium
In addition to magnesium, Medjool dates also contain high concentrations of potassium. Potassium is an essential mineral known to regulate heart muscle contractions and cardiac output. It supports nervous system functions, including neurotransmission and neuromuscular transmission, allowing us to move and speak properly. Additionally, it helps muscles contract when we exercise and generally maintains metabolic balance. Not surprisingly, research shows that inadequate potassium intake has been linked to hypertension, which is associated with increased risk of stroke and cardiovascular disease. One hundred grams of dates contributes about 13% of the recommended daily amount of potassium. With this being said, dates are suitable for individuals looking to ensure proper levels of dietary potassium.
Iron
Yet another important mineral contained in Medjool dates is iron. Iron plays an important role in making red blood cells, helping oxygen flow from organs to body tissues, protecting nerves from damage, and maintaining overall good health. According to statistics, 3.7 million women, adolescents and children suffer from iron deficiencies due to poor diets. A 100gm serving of Medjool dates constitute 9% of the RDA of iron, providing just under 1mg worth of minerals. Individuals feeling fatigued or weak could benefit from incorporating more dates into their diet, however vegetarians must note that dates don't necessarily replace animal sources of iron.
Calcium
Finally, typical amounts of Medjool dates will supply approximately 6-9% of Calcium’s RDA. We need calcium for healthy teeth, bones, and normal function of skeletal muscles, mental abilities and for neuron transport. Inadequate intake of this element results in osteoporosis, rickets, arthritis, more tooth decay and sore musculoskeletal systems. Bacteria in the intestine uses dietary calcium to compensate losses in the form of feces. Therefore, Medjool dates can be incorporated into the diets of individuals with weakened bones or teeth and those looking to avoid any potential future problems related to decreased calcium absorption.
Conclusion
This paper examined four essential minerals present in Medjool dates: magnesium, potassium, iron and calcium. These minerals are all necessary components of both physical and psychological health and have been linked to numerous conditions should they remain at critically low levels in the body. As such, consuming adequate amounts of Medjool dates on a regular basis can go a long way towards ensuring one gets their daily requirements and avoiding long-term negative implications that arise from insufficient intakes.
Calcium | 0.064 grams |
Daily Value 1.3 g
|
Iron | 0.9 mg |
Daily Value 0.018 g
|
Magnesium | 0.054 grams |
Daily Value 0.4 g
|
Phosphorus | 0.062 grams |
Daily Value 1.25 g
|
Potassium | 0.696 grams |
Daily Value 4.7 g
|
Sodium | 0.001 grams |
Daily Value 2.3 g
|
Zinc | 0.44 mg |
Daily Value 0.011 g
|
Copper | 0.36 mg |
Daily Value 0.9 mg
|
Manganese | 0.3 mg |
Daily Value 0.0023 g
|