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Types of dates Nutritious value per 100 gr

Date is a monocotyledon tropical palm plant whose fruit is sweet and edible with hard seed and thin skin in the form of big bunch with big leaves. The height of this palm is 10- 20 meters or more.
The name of unripe date is “kharak” or “kong” and (Hobabuk in Arabic language). The level of pre-maturity is called “Rotab” which has more moisture and less sugar than the ripped ones.
Date is a berrylike fruit which is fleshy and full of food articles. It is one of the oldest fruit cultivated and used since ancient times.
The word “khorma” has Persian root which has entered the languages such as Indian, Urdu, Turkish, Indonesian, Malaysian, Greek and Arabic.

Date contains: 25% sucrose, 50% glucose, albumin, pectin, water and also different vitamins such as A, B, C, E and some minerals.
Date palm is cultivated in tropical and subtropical regions like Iran. Although it has its origin in Mesopotamia, Arabia and North Africa but based on scientific studies, it is a kind of P.H. Sivestris attributes that grows in India. Archaeologists believe that raising of palms have been done since 5000 years ago as they could find the name of this plant on the muddy boards 50 centuries ago.
Date palm has been cultivated since ancient times, before Achaemenian. The name of palm has been mentioned in Sasanian literature, especially in the Band-Hashan book.
Chinese resources have addressed Iran as the land of date palm which is called Persian or millennium jujube in their language.

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Therapeutic properties

- Date contains magnesium and is anti-cancer; it reinforces muscular energy and increases the physical force.
- Contains phosphorus and magnesium and so enhances human memory.
- Contains little sodium (about 1 mg per 100 gr date) which is useful for the people with high blood pressure.
- Date is the best treatment for the recovery of “chronic fatigue” and “anemia”. All types of dried ones are full of iron. In addition, all types of dates are anutritious source due to potassium.
- It is the best fruit to regain energy, youth and sexual power.

- Neutralizing the stomach acid is one of the effective properties of date.
- Dates are useful for reducing dental caries because it can prevent streptococcus growing.
- Dates like other fruits contain a lot of fiber and so useful for relieving constipation.
- By controlling free radicals, dates can inhibit moleculedestruction caused by radicals. Dates can prevent the risk of diseases like: arteriosclerosis, diabetes and cancer are thought to be caused by free radicals.
- Date consumption affect healthy nervous system and prevent night blindness and nervous tension.
- Due to having mucilage and pectic substances, dates are anti-cough and anti-inflammation for respiratory tract and also strengthen the alimentary system.
- Dates contain drug combinations that one of them is similar to cortisone and is useful for kidney treatment and liver cleansing, inflammation and infection.
- Dates are useful for women after delivery.
- Dates have a kind of fiber which reduces fat and protein.
- The existence of vitamin A and calcium in dates facilitate growth of necessary cells and enhance their activity.
- Vitamin B in dates strengthens and renews the nervous cells.
- Vitamin B2 absorbs hydrocarbon of other foods.

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Types of dates

There are different types of dates based on their properties, weather condition and market demands.
Dry date is a mature one whose moisture is less than 18%.
Soft date is a mature one whose moisture is 20% to 23%.
Fresh date (Rotab) is a savory and nectarous date whose moisture is 23% to 38%.

Mazafati date

Mazafati date is one of the most tasty and delicious date in the whole world. It is black, fleshy and favorable with the moisture of 15% to 35%. The seed size is 2.5 to 4.5 Cm.
The most desirable and delicious mazafati dates are grown in Bam in south east of Iran. Bam region has around 25000 hectares of the lands under cultivation of Mazafati date of which 5000 hectares pertain to young and infertile palm dates. The amount of harvest is 120000 ton annually. This date is also cultivated in other places in Iran such as: Jiroft and Kahnooj in Kerman province, Saravan and Iranshahr in Sistan province.

Zahedi date

Zahedi date is yellow, dry, meaty and delicious. Its moisture is less than the other dates. This date is not too sweet and so it can be suitable for the people who don’t like very sweet fruits.

Rabby date

This date is the most important date in Sistan province. It is cultivated in Iranshahr, zabol, and Saravan. It is red black and almost big. Its ripening period is the same as Mazafati date.

Piyarem date

It is a kind of first – rate high quality date. This product has been managed to attract the world markets. It is dark brown and as the skin and flesh are closely attached to each other, it has a nice and desirable appearance. Fructose is the main sugar in the date which undergoes metabolism processing of the body. Those who have tested this kind of date will be its permanent consumers because of its taste, good appearance and other nutritious properties. The piyarem date contains: sugar, protein, mineral and high nutritious value. Since its palm can tolerate saltiness, it is widely cultivated in southern regions of Iran.

Nutritious value per 100 gr
Energy 1,178 kJ (282 kcal)
Carbohydrates 75.03 g
Sugars 63.35 g
Dietary fiber 8 g
Fat 0.39 g
Protein 2.45 g
Vitamin A equiv.
lutein zeaxanthin
6 μg
75 μg
Vitamin A 10 IU
- lutein and zeaxanthin ۷۵ μg
Thiamine (B1) 0.052 mg
Riboflavin (B2) 0.066 mg
Niacin (B3) 1.274 mg
Folate (B9) 19 μg
Vitamin B6 0.165 mg
Pantothenic acid (B5) 0.589 mg
Vitamin C 0.4 mg
Vitamin E 0.05 mg
Vitamin K 2.7 μg
Trace metals
Calcium 39 mg
Iron 1.02 mg
Magnesium 43 mg
Manganese 0.262 mg
Phosphorus (62 mg)
Potassium 656 mg
Sodium 2 mg
Zinc 0.29 mg
Other constituents
Water 20.53 g
Source: USDA Nutrient Database