DATES : SUPER HEALTHY FOOD

Dates are a super-healthy, super-versatile super-fruit. Grown in a variety of countries (including Egypt, Saudi Arabia and Iran) as well as in California and Arizona, the fruit is widely available fresh or dried  and both are delicious. There are  wide varieties, and each one has different rich flavours. While some people worry about their sugar content, dates are actually a low glycaemic index food, in part because they are rich in fibre. Dates are a great substitute or go-to when you're craving something sweet. Whether you eat them as snacks, or use them in sweet or savoury dishes, you're getting a host of health benefits.

Some Nutrition facts

Here are the overall nutritional stats of Medjool dates, a highly popular variety:

fresh medjool dates grey slate background close up top view

Four pitted Medjool dates have:

266 calories

1.7g protein

72g carbohydrates

6.4g fiber

64g sugars (total)

62mg calcium

52 mg magnesium

60 mg phosphorous

668 mg potassium

86 ug beta-carotene

144 IU vitamin A

Health benefits 

Highly nutritious

Dates are high in natural sugar, and high in calories as well (if that’s something you’re keeping an eye on). They have only a negligible amount of fat, and their host of health-boosters like fibre and antioxidants, as well as other beneficial compounds, give them their super fruit profile.

Superfood

You may have seen dates referred to as a super food and wondered if that’s actually true. A super food is food that’s packed with nutrients and delivers health benefits. Dates can be considered a super food because they’re rich in beneficial compounds, such as polyphenols. Preliminary research suggests that these polyphenols in dates — and likely other beneficial compounds — are associated with a wide variety of health benefits.

Rich in antioxidants

Research shows that dates are abundant in phenolic antioxidants (including catechins) as well as flavonoids, which have antioxidant properties. Here’s why antioxidants are great for your health: They fight free radicals (cell-damaging chemicals), repair DNA and help keep our cells healthy. That’s one reason why a diet that’s full of fruits and vegetables is especially healthy for us humans.

High in fibre

Dietary fibre is a key component of a healthy diet, keeping your digestion system chugging along and reducing your risk for heart disease, diabetes and certain types of cancer, as well as helping you stay at a healthy weight. And like other fruits, dates are a good source. Two dates have about 3 grams of fibre—a little over 10% of the daily recommended amount. The fibre in dates is important for helping you feel full, feeding your gut bacteria and keeping you regular.

Heart-healthy food

Dates are a heart-smart food primarily because of their antioxidants and fiber content. They contain antioxidant compounds like polyphenols, which may decrease inflammation to support heart health. And the fibre in dates can support healthy cholesterol and triglyceride levels. All in all, this can add up to a stronger ticker!

Bone-building benefits

There are various nutrients in dates that are beneficial for bone health. They contain phosphorus, magnesium, and calcium. However these minerals are not in high amounts, so while dates have benefits they’re not officially considered ‘good sources. Dates are a good source of copper [19%DV], which is another mineral that may support healthy bones.

Versatile Food

Dates are naturally sweet and chewy, and they’re versatile as well. You can consider them ‘nature’s caramel’ because they have a rich caramel-like flavour, but you can also use them in savoury recipes. Dates have a pit in them, so get them already pitted or make sure to remove the pits before eating.

How many dates in a day?

Medjool dates tend to be the most popular and you can enjoy two or three of these dates a day, since that’s considered one serving. That gives you space in your day to enjoy other types of fruits as well. And you’ll get even a greater variety of nutrients!

Some ideas for enjoying dates

Stuff dates with nut butter, goat cheese, or even chopped nuts for a snack.

Add chopped dates to oatmeal or yogurt parfaits.

Put chopped dates in salads; Especially, the combo of kale, dates, chopped nuts, and Parmesan.

Mix chopped dates into a batch of homemade granola.

Use dates as a binder when making energy bites.

Put dates in smoothies to naturally add sweetness.

Enjoy two-ingredient brownie bites by blending dates with cacao powder.