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Khajur is a superfood for the superhuman!


Khajur, or dates in English, is an excellent natural sweetener. It was formerly believed that they originated in Iran, but Egyptians produced wine from them far earlier.


As a sugar alternative, Khajur is swiftly gaining popularity among fitness enthusiasts seeking to lose weight and avoid chronic diseases. Moreover, because they are an effective way to sweeten diabetic treats, their popularity has increased.


Instead of reaching for candy or sugar when you have a sweet tooth, grab for khajur. They are equally delicious and significantly healthier.

What Are Khajur?

Khajur is a tropical fruit that grows in clusters on date palm trees. As its scientific name indicates, Phoenix dactylifera is the most delicious and healthy fruit. It has a dark brown exterior, tender meat, and a sweet taste.


Khajur is a fruit produced by date palms. They are cultivated worldwide, particularly in tropical regions. Early winter is when farmers harvest khajur. Therefore, dates are at their peak quality.


They are complete, whether it is the sweet, rich flavour or the health advantages. They are hospitable and gratifying. Khajur creates heat within the body and is often suggested throughout the winter, as it combats various medical conditions.

Nutritional Value Of Khajur

Khajur is nutritionally dense. It contains many necessary components to benefit your health, including vitamins, minerals, dietary fibre, and carbs.


Approximately 100 g of khajur includes


  • Calories- 314 kcal
  • Carbohydrates- 75 g Fat- 0.4 g Protein- 2.5 g
  • Dietary fibre- 8 g
  • Iron- 1 mg
  • Vitamin D- 0.1 mg
  • Calcium- 64 mg
  • Potassium- 656 mg
  • Sodium- 2 mg

Recipe for Khajur Laddu

The khajur ladoo is tasty, aids in memory enhancement inhibits cell damage, and eliminates free radicals.


  • Khajur- 250g 
  • Ghee- 2tsp 
  • Mixed chopped nuts- 100g 
  • Coconut- 1tbsp, grated 
  • Poppy seeds- 2 tbsp 
  • Double-toned milk- 1 cup 

Preparation Method 

  1. In a blender with milk, finely crush the khajur.


  1. In a saucepan, melt the ghee and simmer the khajur paste until it thickens over low heat.


  1. In a separate skillet, lightly toast the dried fruits, poppy seeds, and coconut to bring out their natural flavour.


  1. When the date mixture leaves the edges of the pan, turn off the heat and incorporate the dry fruits and coconut completely.


  1. Form laddus from the prepared mixture by greasing your hands, rolling them in poppy seeds, and then storing them in an airtight jar.

Khajur's Health Benefits

Khajur includes elements that are beneficial to health and provide numerous health benefits:

  • Contributes to Bone Health

Insufficient vitamin D from sunlight can harm bone health during the winter months. You can avoid this by incorporating khajur into your diet. They are rich in calcium, which helps maintain healthy bones and teeth.


They contain minerals like magnesium, selenium, copper, phosphorus, and potassium, vital for maintaining bone health and preventing bone-related illnesses like osteoporosis and arthritis.


NIN (National Institute of Nutrition) researchers say khajur alleviates frequent wintertime joint stiffness and pain. It is also rich in vitamin K, contributing to blood coagulation regulation and bone metabolism.


Bone fractures are more prone to occur in osteoporosis patients. Khajur might assist in reinforcing and fortifying your bones.

  • Enhances Brain Performance

CFTRI (Central Food Of Technological Study Institute) studies and research indicate that khajur improves brain function and stimulates memory. Additionally, it has been observed that those who consume dates frequently have a superior memory than those who do not.


Regular use of khajur has been associated with a reduced risk of neurodegenerative disorders such as Alzheimer's and enhanced cognitive performance in older individuals.


Khajur is also useful for lowering inflammation and avoiding plaque production in the brain, which is crucial for preventing Alzheimer's disease.

  • Curbs Digestive Problems

Dates provide about 8 grammes of natural fibre per 100 grammes. This natural fibre improves regular bowel movements and general digestive health. In addition to enhancing food absorption, liver and kidney function, and mental calm, normal and healthy digestion has a cascade influence on other physiological systems.

  • Contributes To Detoxification

Khajur and khajur extracts are beneficial to liver health and prevent liver fibrosis. In addition, Khajur aids the body's natural detoxification process by promoting good liver function. The liver is responsible for eliminating waste and toxic chemicals from the body.


Regular ingestion of khajur extract decreases liver fibrosis, decreasing the likelihood of developing liver cirrhosis.

Recommendation of Dietitian

Khajur is an exceptionally nutrient-dense fruit with numerous health benefits, making it an excellent wintertime food. In addition, eating dates in the winter is advantageous because warm foods support heart health. According to a study by the ICMR, consuming 50 to 80 grammes of dates daily is beneficial to health.

The Bottom Line 

Khajur is a fruit that should be included in a healthy diet. It contains various minerals, fibre, and antioxidants that provide health advantages ranging from improved digestive health to a lower illness risk.


There are numerous methods for including dates into one's diet. They are commonly used as a natural sweetener in a variety of recipes. The dried variety of Khajur is the most prevalent, but it is heavier in calories and should be used in moderation.


 To enhance your knowledge, go to the reference link. 



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