Advantages Of The Fruit Dates

Dates are fruit of the Phoenix dactylifera tree, more commonly known as the date palm. Dates are cultivated primarily in Northern Africa, the Middle East and parts of California, Texas and Arizona. Dates differ from other types of fruit in that they are naturally dehydrated, which concentrates the nutrients within the fruit. The nutritional content and storage characteristics of dates provide you with several dietary and practical advantages.

Quick Energy Source

Your body uses sugar to generate energy. Dates contain a high concentration of natural sugars, including glucose, fructose and sucrose. Dates are 73 to 85 percent sugar by weight, reports the Food and Agriculture Organization of the United Nations. A half-cup serving of pitted, chopped dates contains nearly 47 g of sugar, according to the USDA. Dates are an excellent, nonperishable source of quick energy to take with you when cycling, backpacking, rock climbing, kayaking or pursuing other physical activities that burn a large number of calories.

Bowel Regularity

Dates are a good source of dietary fiber, with approximately 6 g in a half-cup serving, notes the USDA. The fiber in dates includes lignins, cellulose and hemicellulose, which pass through your intestines undigested. These fibers add bulk to your stool and absorb water, which helps promote regular bowel movements. Fiber accounts for approximately 2 to 6 percent of commercially prepared dates, by weight, according to the Food and Agriculture Organization of the United Nations.

Source of B Complex Vitamins

Dates contain low to moderate amounts of some B complex vitamins, including niacin, vitamin B-6, thiamine and riboflavin, reports the USDA. Unlike many other types of fruit, dates contain only trace amounts of vitamin C.

Sodium-Free with High Potassium

Dates are sodium-free and contain a high concentration of potassium, reports the Produce for Better Health Foundation. This is particularly helpful if you are trying to limit your sodium, or salt, intake because many foods with a high potassium concentration also contain significant amounts of sodium. A half-cup serving of chopped, pitted dates provides you with approximately 10 percent of the Institute of Medicine's recommended daily allowance for potassium.

Source of Iron

Dates contain a relatively high concentration of iron, compared to many other types of fruit. A half-cup serving of chopped dates contains approximately 1 mg of iron, according to the USDA. If you are trying to build your iron stores because of a deficiency, dates are a good fruit to include in your nutrition plan.

Long Shelf Life

Dates have an advantage over other fruits in that they stay fresh for a prolonged period. You can store dates in a sealed container in your cupboard for several months. When stored in the refrigerator, dates are good for up to a year, notes the Produce for Better Health Foundation.