Medjool dates are an integral facet of Middle Eastern tradition especially during the month of Ramadan when Muslims regularly use them to break their daily fasts. Though it looks like the oversized cousin of a raison or fig, dates have their own unique texture and taste. Sweet enough to be used in cookies and other desserts, the nutritional value of this small fruit is something many people may not know about.

 

Although the palm date tree has been cultivated for over 6,000 years, recent studies reveal numerous health benefits of dates. The Cleveland Clinic and the National Institute of Health continue to discover a number of antioxidants, vitamins and minerals found in each bite of a date. Antioxidants work by protecting cells from free radicals that can cause disease. Some of the antioxidants that dates are rich in include carotenoids, flavonoids, and phenolic acid. Carotenoids have been shown to be heart healthy and lower risk of eye disorders like macular degeneration. Flavonoids can reduce the risk of diabetes, cognitive disease like Alzheimer’s, and even certain types of cancers. Phenolic acid similarly has cardio-protective benefits and can help lower cholesterol.

 

Dates have an abundance of copper, magnesium, and vitamin K which help strengthen bones and prevent osteoporosis. Vitamin B and choline are also readily found in dates and help with memory and brain health. They also lower levels of an inflammatory marker called IL-6, which leads to memory loss and plaque buildup in the brain. Dates are filled with iron which help maintain normal blood cell values. They are a great source of Vitamin C and D, both important for smooth and healthy skin and can help with anti-aging. Dates have 50% more potassium than bananas, and this electrolyte is needed for muscle recovery and heart regularity. Many people don’t realize that a serving of dates also has 3.6 g of protein.

 

Dates are also beneficial to digestive health. Because they have almost 7 grams of natural fiber in each serving, they can help regular bowel movements. The high fiber makes you feel full longer, which helps prevent overeating and can help in weight loss. Fiber will also slow down the rate of digestion so it limits spikes in blood sugars that can happen after eating. This is called having a low glycemic index, and can lower the risk of diabetes. The fiber can also bind bad cholesterol called LDL and prevent its absorption into the bloodstream. This will lower the risk of high cholesterol diseases like heart attacks and stroke.  Dates contain a sweetener called fructose, a natural type of sugar that is a great healthier substitute for white table sugar. Like any other sweetener, there has to be moderation in how much is consumed. Medjool dates each have 66 calories per date, so limiting to 1-2 at a time should be adequate enough to get all the benefits without excessive calories.

 

Dates are now easy to find in most supermarkets and health food stores. Next time you are looking for a nutritious and natural burst of energy (especially before a work out), or just need to satisfy your sweet tooth, switch it up a bit and try eating a date!