Healthy Food: Dates (کھجور) Contains Essential Nutrition

Dates (کھجور) are healthy and contains the needed nutrition. During Ramadan, its consumption increases among Muslims.  They mostly consume it at iftar time for opening their fast. Now the holy month of Ramadan is approaching and this is just three weeks away. Our zone / region falls in the area where Muslim population mainly lives. These are such as GCC and SARRC counties. During the holy month of Ramadan consumption of Dates (کھجور) increases among Muslim populous countries, normally and mostly consume at the time of Iftar.

Opening of fast at Iftar at sunset in Ramadan mostly and normally done with Date (کھجور).  After prolong fasting of 16-19 hours in this sizzling hot weather in our region, which normally starts from May and last till August every year. We all need refreshing and good healthy food in Iftar.

Dates (کھجور) are rich source of healthy nutrition and fiber


Dates milk shake at Iftar time is refreshing, nourishing, nutritious and it also provides calories. If you are suffering from any metabolic disorder such as diabetes, arthritis etc or either hypertensive, or obese please consult your physician for your healthy diet plan during Ramadan.

The GCC countries which means Golf Cooperation council. This was established in May 1981 at Riyadh, Saudi Arabia. It comprises of six Middle Eastern countries namely as Saudi Arabia, United Arab Emirate, Qatar, Kuwait, Oman and Bahrain.

The SARRC region which means South Asian Association for Regional Cooperation (SAARC). It was established in December,1985. This is an economic and political organization of currently eight countries in South of Asia. This comprises of my country Pakistan, then Bangladesh, India, Nepal, Sri Lanka, Maldives and Bhutan.

Dates (کھجور) are very reliable source of energy and it contains, sugar, vitamins, mineral and fiber. It is having minerals such as calcium, potassium, phosphorous, iron, magnesium and zinc.

The Date palm (کھجور) are cultivated since more than 6000 BC. It is classified as fruit and it is sweet in nature. It comes in different varieties. Dates (کھجور) can be eaten fresh and it is also preserved / dried to be use later. It is commonly referred as Date or Date Palm but biologically it is referred as Phoenix dactylifera, It is flowering plant and belong to the family of palm.

Benefits of using Dates for healthy life

Dates (کھجور) are available worldwide, especially among Muslim living countries. Dates are delicious and nutritious. It is available as nicely packed fruit on shelf of grocery store and super-mart. Its sell also loose on Thela or push cart means “سبزی اور پھل فروش“. Greengrocering in SARRC countries.

It contains phytonutrients, vitamins and mineral, which is also depicted on mostly packed dates available at the stores. The above listed vitamins and minerals present in Dates are needed for growth, development & wellbeing of the individual.

Overall most of the Plant we grow (also which includes Dates) produces foods / fruits, which contains thousands of natural chemicals and they are term as phytonutrients or phytochemicals. The “Phyto” is Greek word and it is referred for plant. These phytochemicals are able and will help to protect the plants from harmful virus, germs such as bacteria, fungi, bugs, and other threats which can destroy the plant. This may lose its nutritious value food which are produce by plant.

The available phytonutrients are not very vital or important for keeping individual alive, as in the case of vitamins and minerals which found in the plant as food. If you eat or drink phytonutrients this may help the individual body to prevent it from disease and permit the body to work in proper order

If we consume fresh dates which are soft and are easily digested due to its fleshy properties. This is good and aid in digestion also. These dates also contain simple form of sugar such dextrose, fructose and sucrose.

Dates Ingredients

Each 100 gm of Dates (کھجور) normally contains 277 calories. Due to these properties as mentioned above, the Dates (کھجور) are serve in breakfast as a tradition food as well as also used for opening fast during Holy month of Ramadan. This both usage of Dates (کھجور) has been in practice since ages among Muslims

The Dates used as fruit are rich in fiber. Due to the presence of fiber in dates will prevent the absorption LDL cholesterol from intestine. Beside it, the fiber diet is good laxative and this will protect colon (large intestine) mucous membrane from cancer forming chemicals.

Dates (کھجور) are reliable source of antioxidant due to flavonoid which means tannins. The presence of tannins which make the property of anti-inflammatory, ant-infective and also it prevents from easy bleeding tendencies and is refer has anti-hemorrhagic property.

Presence of vitamin A to a certain extent in dates. Vitamin A is known to have antioxidant properties and beneficial for vision. It has been observed and reported regular usage of fruits which have vitamin A will protect from lung and mouth cancer.

More Health Benefits

  • The antioxidants found in Dates are capable of protecting our body cells and other structures from harmful effects of free radical oxygen.
  • It is a useful source of minerals such as iron, potassium, calcium, manganese and magnesium. As we know Iron is present in hemoglobin that is in Red blood cell, which determine the capacity of cell to carry oxygen to the parts of body.
  • It is excellent source of potassium which help in regulating body electrolyte. Due to availability of potassium this regulate heart rate and manage blood pressure. This help in preventing from heart disease and stroke.
  • It is also rich source of other minerals such as calcium, copper, magnesium and manganese,
  • Calcium as we know are important and essential ingredient of bone and teeth, beside calcium is needed for blood clotting, muscle contraction and transmitting impulses of the nerve.
  • Presence of Magnesium help in the growth of bone.
  • Copper presence in blood aid in production of red blood cell.
  • If we take uses of manganese in the body it works as co-factor and enhances the enzyme activity used as antioxidant.
  • The Dares has adequate or fair levels of vitamin B complex and vitamin K. Vitamin K regulate blood coagulation and helpful in bone growth.
Article written by Mahmood Hussain for Baby First Pakistan


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