Dates are among the sweetest fruits in nature. Their high sugar content is often a cause for concern among people, and the dilemma is often: Are dates a healthy choice?
In short, dates are probably the most natural and healthy way to “satisfy your sweet tooth.”
Dates have a wide range of health benefits. Dates are especially valuable for vegetarians, as they provide essential minerals and fiber that support overall health.
In the article below, you’ll learn how dates affect your body and what will happen if you eat them regularly.
Why Dates Are a Nutritional Powerhouse
Dates have a truly impressive nutritional value. Their caloric value is similar to dried figs and raisins.
Most of the calories in dates come from their carbohydrate composition, and a very small part comes from protein. The amount of fat is completely negligible.
One serving, or about 30g (3 dried dates), contains:
| Nutrient | Amount per Serving (30g / 3 dates) | % Daily Value (DV) |
|---|---|---|
| Calories | 80 kcal | – |
| Carbohydrates | 23 g | – |
| Sugars | 18 g | – |
| Fiber | 2.5 g | – |
| Protein | 1 g | – |
| Fat | 0.1 g | – |
| Vitamin B5 (Pantothenic acid) | – | 5% |
| Vitamin B6 | – | 5% |
| Vitamin B3 (Niacin) | – | 3% |
| Potassium | – | 6% |
| Magnesium | – | 5% |
| Copper | – | 7% |
| Manganese | – | 5% |
| Iron | – | 4% |
| Phosphorus | – | 3% |
| Selenium | – | 1% |
In addition, dates also contain a certain amount of zinc, calcium, vitamin A, and some other B vitamins, such as folic acid, for example.
Dates Health Benefits
Brain Health
The numerous different phytochemicals in dates, among other positive effects, have been shown in research to be particularly beneficial for brain health. First and foremost, we are referring to the flavonoid antioxidant components.
For example, a study published in the journal Neural Regeneration Research states that dates have promising therapeutic potential for Alzheimer’s disease! The study concludes that this is due to the antioxidant and anti-inflammatory effects of the phytochemicals in dates, which may contribute to the fight against inflammation and oxidative stress in brain tissue.
Antioxidant And Anti-Inflammatory Effect
In addition to the above nutrients, dates are an excellent source of antioxidant phytochemicals, such as:
- Flavonoids
- Carotenoids
- Phenolic acid
Antioxidants are the body’s defense mechanism against free radicals – harmful components that are constantly produced as metabolic waste in the body and oxidatively damage its various cells and tissues. The body has mechanisms to produce a certain percentage of the necessary antioxidants itself, but it still depends on the intake.
Constant oxidative damage leads to processes of chronic inflammation or inflammation, which in the long term is one of the main causes of the development of chronic diseases, such as rheumatoid arthritis, cancer, irritable bowel syndrome, various neurodegenerative diseases, cardiovascular problems, etc.
Improve Heart Health
Considering the previously mentioned composition and characteristics, it can easily be concluded that dates are good for cardiovascular health.
Mainly, this is due to 3 reasons.
Because of their potent anti-inflammatory effect.
The antioxidants in dates act:
- to reduce the chronic process of inflammation in the body (a risk factor for many diseases, including heart disease), then
- to reduce total cholesterol, and finally
- to reduce high blood pressure as one of the main factors for cardiovascular disease.
According to a study published in the Journal of Agricultural and Food Chemistry, if consumed regularly, Medjool dates can reduce blood triglycerides by as much as 8%.
Aid In Digestion
One study concluded that eating about 40g of dates for a period of 3 weeks improves intestinal peristalsis, i.e., the movement of food in the intestinal system, which is especially important for people who often suffer from constipation.
In addition, research on plant fibers has also identified numerous other beneficial effects of these components, such as:
- Better digestive health
- Prebiotic effect
- Reducing cholesterol
- Significant anti-inflammatory effect, etc.
Improve Bone Health
As dates contain magnesium, copper, manganese, and selenium, they help improve the health of bones and prevent health conditions, like osteoporosis.
18 Facts About Dates
Besides being delicious, dates are extremely beneficial for your health. Here is a list of 20 facts about dates that you did not know:
- ″Date″ is a Greek word that is derived from ″daktylos″, meaning finger.
- A cup of dates contains 48% of the daily fiber requirements, 400 calories, and 27% of the daily potassium needs.
- Dates also provide the body with copper, zinc, calcium, iron, magnesium, and other minerals, which can help you lower the risks of stroke and labor complications. They can also reduce high blood pressure.
- Dates contain polyphenols – mighty antioxidants that fight the free radicals, thus preventing various diseases.
- The number of people allergic to this fruit is extremely low.
- The shelf-life of dates is pretty long due to their high sugar and low water content.
- Dates made the lives of Nomads easier in hot and dry regions, such as North Africa and the Middle East.
- The tree and the fruit have other uses as well. Namely, the date palm is considered as the tree of life in the Middle East and a national symbol of Israel and Saudi Arabia.
- Date seeds can be maintained in a dormant state for decades until the right water and light conditions are provided for their growth.
- It is assumed that dates were cultivated for the first time 8,000 years ago in Iraq.
- To produce the best quality fruit, date trees need plenty of water and a minimum of 100 days of 100ºF heat.
- Muslims break the Ramadan fast in the evenings with buttermilk, dates, or laban.
- Even the hieroglyphics of the Ancient Egyptians reveal images of date palm trees.
- It is assumed that 3% of the earth’s farming area is covered with date palms, and 4 million tons a year are being produced.
- The vast majority of dates in the US are grown in California’s Coachella Valley. The irrigation from the Colorado River and the high temperatures create ideal conditions for growing.
- There are over 200 varieties of dates. The most expensive ones, as well as the ones that are the hardest to grow, are caramel-like, medjool, and large dates.
- Ancient Mesopotamians believed that dates were mighty aphrodisiacs. Also, this fruit was the symbol of Ishtar (a goddess, prototype of Aphrodite and Venus).
- It is believed that date palms were brought to Spain in 800 AD. Namely, Spanish explorers brought the seeds from North Africa to Cuba in the 1500s. Missionaries planted dates in Baja California in 1765, while the other types of dates were brought to California in the 1900s.
This versatile food should be the next thing to snack on instead of a candy bar. Make sure to consume this fruit daily to improve and maintain your overall health.