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Dates are rich in fiber and antioxidants, making them excellent for brain health and potentially aiding in disease prevention.
Sourced from the date palm tree, which thrives in tropical climates, dates have become increasingly popular for their health benefits and natural sweetness.
In Western countries, most dates are sold dried, identifiable by their wrinkled skin. In contrast, fresh dates feature smooth skin and can range in size, with colors from bright red to yellow, depending on the variety. Popular types include Medjool and Deglet Noor dates.
These chewy, sweet fruits are packed with essential nutrients, offering a wide range of benefits and culinary uses.
This article delves into 8 health benefits of eating dates and offers tips on incorporating them into your diet.
1. Very nutritious
Dates boast an impressive nutritional profile.
As dried fruit, they contain more calories than most fresh fruits, similar to other dried options like raisins and figs.
The majority of calories in dates come from carbohydrates, with a smaller portion from protein. Despite their calorie content, dates are packed with vital vitamins, minerals, and fiber.
A 100-gram (3.5-ounce) serving of Medjool dates offers the following nutritional content:
- Calories: 277
- Carbs: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 15% DV
- Magnesium: 13% DV
- Copper: 40% DV
- Manganese: 13% DV
- Iron: 5% DV
- Vitamin B6: 15% DV
Dates are packed with antioxidants, which may provide a range of health benefits.
Summary
Dates offer a range of vitamins, minerals, fiber, and antioxidants, but they are also calorie-dense due to being a dried fruit.
2. High in fiber
Getting enough fiber is essential for overall health.
With nearly 7 grams of fiber in just a 3.5-ounce serving, dates are an excellent choice to boost your fiber intake.
Fiber plays a vital role in digestive health, helping to prevent constipation and promote regular bowel movements. It assists in stool formation, ensuring the digestive system operates efficiently.
A study with 21 participants found that eating 7 dates daily for 21 days resulted in improved stool frequency and a significant increase in bowel movements compared to those who didn’t consume dates.
Additionally, the fiber content in dates can help regulate blood sugar levels. It slows down digestion, preventing sudden blood sugar spikes after meals.
As a result, dates have a low glycemic index (GI), which indicates how quickly your blood sugar rises after consuming a specific food.
Summary
Dates are rich in fiber, which aids in preventing constipation and supporting the regulation of blood sugar levels.
3. High in disease-fighting antioxidants
Dates are packed with antioxidants, offering numerous health benefits and potentially reducing the risk of various diseases.
Antioxidants protect your cells from free radicals and unstable molecules that can cause damage and contribute to disease.
Dates contain more antioxidants than other similar fruits, such as figs and dried plums.
Here’s an overview of the three most potent antioxidants found in dates:
- Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation. Research has explored their potential to lower the risk of diabetes, Alzheimer’s disease, and certain types of cancer.
- Carotenoids: Carotenoids promote heart health and may help reduce the risk of eye conditions like macular degeneration.
- Phenolic acid: Phenolic acids, known for their anti-inflammatory properties, may aid in lowering the risk of cancer and heart disease.
Summary
Dates are abundant in antioxidants that may help safeguard against chronic conditions such as heart disease, cancer, Alzheimer’s, and diabetes.
4. May promote brain health
Consuming dates may enhance brain health and improve cognitive function.
Laboratory studies indicate that dates can help reduce brain inflammation by lowering markers such as interleukin 6 (IL-6). High IL-6 levels are associated with a higher risk of neurodegenerative diseases, including Alzheimer’s.
Furthermore, animal studies have shown that dates might reduce the activity of amyloid beta proteins, which can form plaques in the brain and are linked to conditions like Alzheimer’s disease.
When these plaques accumulate, they can disrupt communication between brain cells, leading to cell death and contributing to Alzheimer’s.
In an animal study, mice fed food mixed with dates demonstrated significantly better memory, learning abilities, and exhibited fewer anxiety-related behaviors compared to those that did not consume dates.
The brain-boosting effects of dates are likely due to their antioxidants, such as flavonoids, which are known to reduce inflammation.
However, more human studies are needed to confirm the impact of dates on brain health.
Summary
Dates may aid in reducing inflammation and preventing plaque buildup in the brain, which could play a key role in preventing Alzheimer’s disease.
5. May promote natural labor
Dates have been studied for their potential to help promote and ease labour during the later stages of pregnancy.
Consuming dates in the final weeks of pregnancy may aid in cervical dilation, reduce the need for labor induction, and potentially shorten labor duration.
A 2011 meta-analysis found that pregnant individuals who ate dates before their due date experienced shorter labor compared to those who didn’t. However, more research is needed to confirm the link between eating dates and quicker delivery.
A 2017 study involving 154 pregnant people showed that those who ate dates were significantly less likely to require labor induction than those who did not.
Another study with 91 pregnant participants found that those who consumed 70–76 grams of dates daily starting from the 37th week of pregnancy experienced active labor about 4 hours less than those who didn’t consume dates.
While eating dates appears to support labor and reduce its duration, further research is necessary to confirm these benefits.
Dates may play a role in pregnancy due to compounds that bind to oxytocin receptors, mimicking the effects of oxytocin, a hormone that triggers labor contractions during childbirth.
Additionally, dates contain tannins, which may help facilitate contractions and provide natural sugars and calories, essential for maintaining energy levels during labor.
Summary
Dates may assist in promoting and easing natural labor when consumed during the final weeks of pregnancy.
6. Natural sweetener
Dates are a natural source of fructose, a sugar found in fruit.
With their natural sweetness and caramel-like flavor, dates make an excellent, healthy alternative to white sugar in recipes. They also provide additional benefits such as nutrients, fiber, and antioxidants.
The best way to use dates as a substitute for white sugar is by making date paste. You can create it by blending dates with water. A general guideline is to replace sugar with date paste in a 1:1 ratio in your recipes.
For example, if a recipe calls for 1 cup of sugar, you can substitute it with 1 cup of date paste.
While dates are packed with fibre and nutrients, they are also relatively high in calories, so it’s best to enjoy them in moderation.
Summary
Dates are an excellent substitute for white sugar in recipes due to their natural sweetness, along with the added benefits of nutrients, fiber, and antioxidants.
7. Other potential health benefits
Some people believe that dates provide extra health benefits, although these claims have not been thoroughly researched.
- Bone health: Dates are abundant in minerals like phosphorus, calcium, and magnesium, which have been studied for their potential to help prevent bone-related conditions such as osteoporosis.
- Blood sugar control: Dates may assist in regulating blood sugar due to their low glycemic index, fiber, and antioxidants. Therefore, incorporating them into your diet may help with diabetes management.
Although these potential health benefits are promising, further human studies are required to confirm them.
Summary
Some suggest that dates may support bone health and help regulate blood sugar, but these effects have not been studied extensively.
8. Easy to add to your diet
Dates are highly versatile and make a delicious snack. They pair wonderfully with almonds, nut butter, or soft cheese.
Due to their sticky texture, dates are perfect for binding ingredients in baked goods like cookies and bars. You can combine them with nuts and seeds to make nutritious snack bars or energy balls.
Dates can also be used to sweeten sauces, such as salad dressings and marinades, or blended into smoothies and oatmeal.
While dates are high in calories and have a naturally sweet taste that makes them easy to overeat, it’s best to enjoy them in moderation.
Summary
There are countless ways to enjoy dates. While they are commonly eaten on their own, they can also be added to a variety of popular dishes.
The bottom line
Dates are a nutritious fruit to incorporate into your diet.
Packed with nutrients, fiber, and antioxidants, dates may provide various health benefits, such as improved digestion and a reduced risk of disease.
There are many ways to include dates in your diet. They serve as a natural sweetener in recipes and make for an excellent snack.
While dried dates are the most common, they tend to be higher in calories than fresh ones, so it’s important to enjoy them in moderation.
Overall, dates are a fantastic and tasty addition to your diet due to their nutritional value.
