Dates

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates can be consumed as Dried as well as Fresh. You can tell whether or not dates are dried based on their appearance. A wrinkled skin indicates they are dried, whereas a smooth skin indicates freshness.
Dates offer a significant amount of fiber and variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium. Additionally they contain fiber and antioxidants.