Khajur Fruit: Health Benefits And Recipes

Khajur is a Hindi word for dates. Khajur fruit is mostly produced in the Middle East, South Asia and Northern Africa.

The name of the Khajur plant is the Date palm which bears a sweet fruit named khajur, which is brown in colour to bright red when ripe. Khajur is very sweet in taste, soft in texture, and comprises 61-68% of natural sugar and beneficial for health and prevents many medical conditions.

They are mostly used in making desserts as a natural substitute for refined sugar.

In 2020, the world production of dates was 9 million tonnes, led by Egypt, Saudi Arabia, Iran, and Algeria, with 60% of the world total combined.

Table Of Contents

1. Nutritional Value Of Khajur 

2. What Are The Types Of Khajur?

3. Health Benefits Of Khajur 

4. Khajur Recipes 

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

Nutritional Value Of Khajur 

Check out the nutritional value of khajur per 100g.

• Calories- 282 kcal
• Fat- 0.39g
• Protein- 2.45g
• Carbohydrates- 75.03g
• Fibre- 8g
• Sugar- 63.35g
• Potassium- 656mg
• Iron- 1.02mg
• Calcium- 39mg
• Sodium- 2mg

What Are The Types Of Khajur? 

There are several types of khajur with different colours, sizes and tastes, some of which are mentioned below.

1. Omani Khajur 

This date is large in size, juicy in taste, and dark brown in colour. Also, it is considered the best variety of khajur originating from Oman.

2. Medjool Khajur 

This khajur is fibrous in texture and massive in size, red to brown in colour, sweet in taste, and originates from Saudi Arabia.

3. Deglet Nour Khajur

This type of khajur is sweet, meaty and soft, which are dark golden brown in colour and medium in size.

4. Piarom Khajur

These are oval, thin and long in shape and have black to brown coloured skin, which has caramel and toffee flavour with a sweet taste originating from the Persian Gulf.

5. Barhi Khajur

The colour of this khajur is yellow. They are small in size and oval in shape, originate from Iraq and have a creamy taste like butterscotch, and it is the sweetest Khajur.

6. Mazafati Khajur

Mazafati khajur is brown in colour, and its flesh is also dark brown; little soft chocolate and caramel taste originate from Iran, which is a normal-sized khajur.

7. Ameri Khajur 

Ameri khajur are elongated in shape and are dark to light brown in colour, originating from Iraq and moderately sweet in taste.

8. Thoory Khajur

These nuts are large to medium-shaped khajur, which has a nutty flavour and light brown colour flesh. They are dry in texture.

9. Halawy Khajur

Halway nuts have pale skin, are small to medium size, and golden brown skin originated from Mesopotamia and has a soft caramel honey taste.

10. Dayri Khajur

Red skin, which turns golden brown after storing it, originated from Iraq and is heavily sweet in taste.

11. Zahidi Khajur

oval-shaped medium-sized khajur contains light brown skin and tastes like a combination of dried apricot and peanut butter and is produced in Northern Iraq.

12. Khudri Khajur

This khajur has flaky skin and dark brown flesh, which is chewy and medium sweet and cultivated in Saudi Arabia.

13. Amber Khajur

This is well known Madinah date, which is amber in colour, originates from Saudi Arabia, and is fleshy in texture.

14. Safawi Khajur

This khajur is round and medium in size, with black cherry colour originating from Saudi Arabia and Madinah. And are sweeter compared to Khudri Khajur.

15. Kalmi Khajur

This is a variant of Safawi Khajur, which is small in size and black in colour. It is cultivated in Madinah and Oman and has a normal khajur flavour.

Health Benefits Of Khajur

Dates are cooling and soothing in nature, providing strength with high nutritional value. Dates have many health benefits, some of which are underwritten.

1. Improves The Health Of Bone

Khajur is rich in selenium, manganese, and copper, which is great for better bone health. Also, khajur is rich in vitamin K, which helps blood to coagulate.

As per NCBI(National Center for Biotechnology Information) studies, dates also contain boron. Moreover, research shows that boron is one of the other nutrients essential for maintaining bone health.

2. Improves Brain Health

Consuming dates on regular khajur may lower the risk of neurodegenerative diseases, and also it helps improve brain health, reducing inflammation and oxidative stress.

3. Rich In Antioxidants 

Khajur is rich in phenolic acid, carotenoids and flavonoids and which lowers eye-related issues. 

Studies have shown that it is helpful to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer and is a really adequate anti-cancerous food.

4. Regulates Constipation

The fibres in dates were also found to prevent digestive system cancers. Khajur has good fibre content, which prevents constipation by smoothening the bowel system and increasing the bulk in the stools.

5. Good For Skin

Anecdotal evidence suggests that these may help promote skin elasticity. The fruit may also help combat other skin issues like itching or rashes.

6. Curbs Sweet Cravings

Khajur is sweet in taste which helps to curb sweet cravings because khajur contains natural sugar and can be consumed.

Khajur Recipes 

Here, we have some amazing khajur recipes you can try and enjoy.

1. Dates With Dry Fruit Stuffing

A healthy snack to have as a mid-meal to get instant energy.

Ingredients

• Cardamom powder- ½ tsp
• Mixed nuts- ¼ cup, chopped 
• Powdered sugar- 1 tbsp
• Saffron strands- 1 pinch 
• Khajur seedless- 8-9
• Khoya- 2 tbsp

Preparation Method

1. Mix khoya with nuts, cardamom powder, powdered sugar and saffron. Mix everything well.

2. Stuff this stuffing equally in the seedless khajur, let it refrigerate for half an hour, store it in a glass jar, and eat it as a mid-meal for instant energy.

2. Khajur, Banana And Apple Salad

An easy and healthy salad combined with fruit and khajur.

Ingredients

• Apple cubes- ½ apple, chopped
• Banana- 1 medium, chopped
• Khajur- 3-4, chopped
• Salt to taste
• Pineapple juice- 2 tbsp
• Lemon juice- 1 tsp
• Powdered sugar- 1 tsp

Preparation Method

1. Combine khajur, banana, apple, powdered sugar, pineapple juice, and salt.

2. Toss everything together 

3. Add lemon juice while serving.

Dietitian’s Recommendation 

• Dates are rich in iron, which helps curb anaemia and are suitable for anaemics. They can consume 2-3 dates a day.
• You can substitute sugar with khajur in a milkshake.
• Suitable for weight gain when consumed with milk and dry fruits.
• Khajur is rich in potassium which curbs boating and water retention.

                                                                   -Dietitian Akshata Gandevikar

The Final Say

Khajur is warm in nature which is great for winters, and has ample health benefits which need to be considered as khajur helps to improve iron deficiency, constipation, and bloating and is great for the skin too; also, the recipes are made out of khajur are very delicious, and khajur works as a substitute to refined sugar.

FAQs

1. Is khajur good for diabetes?

Yes, diabetics can have khajur as it is natural sugar and fibre which manages diabetes.

2. How much khajur can be consumed in a day?

You can consume 3-4 khajur a day.

3. Do khajur provide instant energy?

Yes, khajur does provide instant energy to the body.

4. Do dates help to gain weight?

Yes! If it is consumed with milk, it can help to gain weight.

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