Kimia dates are semi-dried dates that are native to the southern regions of Iran. Commonly found within the palm groves of the Kerman province, Kimia dates are recognized for their sweet and juicy flavor profile. Moreover, Kimia dates offer a wide range of benefits, making them a healthy addition to any balanced diet.
In this blog post, Registered Dietitian Gaby Vaca-Flores shares the top Kimia dates benefits and a complete breakdown of different kinds of dates.
Top Kimia Dates Benefits
Here’s a closer look at the top Kimia dates benefits for optimal health and wellbeing.
1. Boosts Iron Intake
Kimia dates are an excellent source of iron. In fact, 100 grams of Kimia dates provides 16% of the Percent Daily Value (% DV) for iron. The Percent Daily Value describes how much of a nutrient contributes to your daily diet relative to how much you should ideally consume in one day.
Consuming enough iron in your diet is important for a number of reasons, including:
- Oxygen Transport: Iron is a crucial component of hemoglobin, a protein found in red blood cells that helps to carry oxygen from the lungs to the rest of the body.
- Energy Production: Iron supports the electron transport chain, a process that is critical to the production of energy inside of cells.
- Brain Function: The brain requires adequate amounts of iron in the body for proper cognitive function, including concentration and overall mental alertness.
- Healthy Immune System: a strong immune system relies on iron to aid in its defense against pathogens and injury.
- Muscle Function: Muscles need iron in order to function optimally.
In addition, adequate levels of iron can help prevent anemia, regulate your body’s internal temperature, support healthy hair, skin, and nails, and support a healthy pregnancy.
It’s important to note that Kimia dates also provide other vitamins and minerals that can help the body better absorb plant-based iron.
2. Heart Healthy
A top Kimia dates benefit is that they are high in potassium, a mineral that is essential for overall health. Specifically, 100 grams of Kimia dates provides 20% of the Percent Daily Value (%DV) for potassium. More importantly, Kimia dates are very low in sodium.
In the body, potassium and sodium are closely related. The body relies on potassium and sodium to maintain adequate fluid balance. Fluid balance is necessary for healthy blood pressure levels, an important indicator of heart health.
However, Western diets tend to lean on higher intakes of sodium and lower intakes of potassium. Many studies have found that people who eat diets that eat too much sodium and not enough potassium are at a higher risk of dying from a heart attack. Interestingly, they were also 20% more likely to die from any cause compared to people with low sodium and high potassium intakes.
As such, eating fruits and vegetables that are lower in sodium and higher in potassium, like Kimia dates, can help keep your heart in good shape.
3. Helps With Regularity & Gut Health
Boosting your dietary fiber intake is another benefit of eating Kimia dates. Depending on the type of Kimia date that you try, you can get between 1.5 and 3 grams of soluble fiber per 100 gram serving.
Fiber is a type of carbohydrate that the body cannot digest. As a result, it is able to travel through the digestive tract intact, providing a number of benefits along the way. Benefits of eating fiber include:
- Balanced gut microbiome
- Blood sugar management
- Healthy cholesterol levels
- Weight management
According to the Dietary Guidelines for Americans, adults should aim to eat 14 grams of fiber for every 1,000 calories consumed. For most people, this is around a minimum of 28 grams of fiber daily.
4. Reduces Risk For Chronic Disease
One of the most compelling reasons to eat more Kimia dates is their polyphenolic content. Polyphenols are bioactive compounds that provide therapeutic benefits that can help lower the risk for chronic disease. Some of the benefits that polyphenols offer include improving:
Moreover, polyphenols can exert a positive influence on the composition of the gut microbiome. Given that around 70% of the immune system lives in the gut, this means that polyphenols may also play a role in strengthening the immune system.
Kimia Dates FAQs
There are a lot of questions about Kimia dates because they are not as popular in the Western diet. Continue reading to learn the answers to the most frequently asked questions about Kimia dates.
Are Kimia Dates Good?
Yes, Kimia dates taste good. They have a sweet flavor with hints of honey and caramel. Many people describe Kimia dates as less sweet than regular dates.
How Many Types Of Dates Are There?
It is estimated that there are between 200 and 400 types of dates around the world! Most dates originate from Middle Eastern countries such as Algeria, Iran, Iraq, and Morocco.
Different kinds of dates include:
- Amber dates
- Deglet Noor
- Kimia dates
With over 200 varieties of dates, it’s nearly impossible to list them all. However, you can find a wide selection of dates by going to ethnic grocery stores. Of course, pitted dates are fairly easy to find at most supermarkets.
Medjool dates vs regular dates
The main difference between Medjool dates versus regular dates is their flavor. Medjool dates offer a caramel-like sweetness whereas regular dates (like the Deglet Noor od Zahidi varieties) are less sweet. Additionally, Medjool dates are chewy and regular dates tend to have a firmer texture.
In conclusion, Kimia dates stand out as a fruit with numerous health benefits. Packed with essential vitamins, minerals, fiber,and heart-healthy compounds, Kimia dates offer a tasty way to support your overall health. Choose Kimia dates as a guilt-free and nourishing option that caters to both your taste buds and your well-being.
Gaby Vaca-Flores is a Registered Dietitian Nutritionist based in Santa Monica, CA. In merging her passions for nutrition and skin, Gaby created Glow+Greens to provide her readers with science-backed education + digestible wellness tips.