Aseel Pitted Dates Select

A Nutritional Overview

Dates, the sweet fruits from the date palm tree (Phoenix dactylifera), are known for their many health benefits. One aspect that shines most about these shiny, wrinkled fruits is their iron content, which often gets shadowed by their extensive list of nutrients.

Iron in Dates

One serving of dates (approximately 100 grams) delivers around 0.90 mg of iron, accounting for roughly 5% of the recommended daily intake for adults. Though this may seem insignificant, consistent consumption can contribute towards meeting your daily iron needs.

Importance of Iron

Iron has significant roles to perform in the human body. It is a critical component in haemoglobin – a protein responsible for transporting oxygen from the lungs to various body parts. This mineral also aids DNA synthesis and supports immune system function.

Benefits of Iron from Dates

Consuming dates regularly offers several benefits due to its iron content:

  1. Anemia Prevention – Regular intakes help prevent iron-deficiency anaemia, which causes fatigue, weakness and pale skin.
  2. Boosts Energy Levels – Iron aids energy production and distribution throughout the body.
  3. Immune System Support – Iron promotes healthy cell growth, supporting overall immune system health.

Eating Dates for Iron Consumption

Adding dates to your diet can be done in many appealing ways:

  1. Raw Snacks: Eating dates independently as quick cereal bar replacements.
  2. Smoothies: Blend them into smoothies.
  3. Baking & Cooking: Incorporate them into bakery products or use them as dish sweeteners.
  4. Salad Toppings: Chop them up to toss into salads or grain bowls.

Consumption Tips

Even though dates bring numerous advantages, it’s vital to consider balanced consumption due to high sugar content too:

  1. Avoid eating large numbers of food in one sitting.
  2. If you’re diabetic or pre-diabetic, consult your doctor before adding dates to your diet.
  3. Ensure the dates are thoroughly washed since they often gather dust and impurities during processing.


With their burst of natural sweetness and dense texture, dates can be a trove of iron and other vital nutrients. Their inclusion in our daily diet may well forge the path to a healthier lifestyle by supplementing necessary minerals like iron into one’s system. However, balance is essential; consuming dates should be paired with diverse food groups to guarantee optimal nutrition benefits.


As Fundamentals of Foods, Nutrition and Diet Therapy 5th Edition – Sumathi R Mudambi & M.V.Rajagopal-publication date:2019

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