Dates are a delicious, incredibly sweet fruit packed with nutrients, vitamins, antioxidants, easily digestible sugars, and micronutrients that improve your health in many different ways.
They are small and cylindrical-oval in shape, and they grow in clusters on the date palm tree (Phoenix dactylifera). A single date palm tree can produce between 400 to 600 kilograms of dates every year.
Dates grow in Mediterranean countries, North Africa, and Asia. Many of the date varieties sold in Western countries are widely available. The best-known varieties are Medjool, Khalas, and Deglet Noor, with Medjool being the most popular.
Dried dates are richer in sugar and phenolic compounds (plant-based antioxidants) than fresh dates.
The United States Department of Agriculture reports that a single pitted Medjool date contains 66 calories, so 5 pitted Medjool dates contain around 330 calories and 8 grams of fiber.
A 1-ounce (28-gram) serving of dates contains 21 grams of carbohydrates and 18.6 grams of sugar, mainly in the form of glucose, fructose, and sucrose.
Dates are rich in B vitamins, vitamin A, and vitamin K, as well as minerals like potassium, magnesium, copper, and manganese. They also contain fluorine, which protects teeth and selenium. They are high in protein and contain 23 different amino acids.
One Medjool date contains 1.6 grams of fiber, which is 6% of your recommended daily fiber intake. These fruits also have a low glycemic index and high levels of polyphenols.
Because of all this, dates offer a wide range of health benefits:
Dates may help prevent various neurodegenerative diseases in both men and women, thanks to their high antioxidant content that fights brain inflammation and oxidative stress. They can also help prevent Alzheimer’s disease and reduce memory loss.
Dates help protect against infections and chronic diseases such as cancer, heart disease, and diabetes.
Because dates are rich in fiber, they improve digestion, treat constipation, increase the number of healthy gut bacteria, and improve colon and intestinal health.
The phenolic compounds in dates help manage cholesterol and triglyceride levels while improving blood vessel health.
Dates are rich in potassium, magnesium, and antioxidants, which boost heart health and reduce the risk of various cardiovascular diseases. Date extract has also been found to help repair heart tissue after a heart attack.
The antioxidants in dates improve liver health and function and help repair liver damage caused by toxins.
Many phytochemicals and other bioactive compounds in dates protect against various types of cancer, including breast and colon cancer.
People with diabetes can eat dates, as dates do not spike blood sugar after eating. Their antioxidants also increase insulin output and slow glucose absorption.
Dates also protect against diabetic neuropathy — a diabetes complication that damages peripheral nerves and causes pain, numbness, or weakness in the hands, feet, and limbs.
Dates are high in fiber and healthy sugars, which give the body energy, keep you full, and help with weight loss.
Medjool dates can be used as a natural and healthy alternative to refined sugar. 100 grams of Medjool dates contain more than 66 grams of sugar, mostly fructose and glucose, and around 277 calories.
Eating dates regularly has been found to make labor easier, as they increase cervical dilation and reduce the length of labor before delivery.
Since they are rich in sugar, it is recommended to eat them in moderation — up to 2–3 large dates or 4 small dates per day.
To keep them fresh, store dates in a glass jar with a sealable lid or a resealable plastic bag. You can store them in the refrigerator or freezer for a year or more.
You can enjoy dates in many different ways. You can slice them over salads, desserts, and oatmeal, add them to muffins, cakes, cookies, and bread, or eat them dried as a snack.
You can also soak them in water and blend them into smoothies, or make date paste to use instead of sugar in baking.
Here are some delicious date recipes to try:
Banana-Date Smoothie
Ingredients:
- 1/4 cup dried dates (such as Medjool)
- 2 cups almond milk
- 2 tbsp chia seeds, soaked
- 1/2 tsp ground cardamom
- Juice of 1/2 medium lemon
- 2 medium ripe bananas
- 4 ice cubes
- Cinnamon and salt to taste
Instructions: Combine all ingredients in a blender and blend on high for about one minute until smooth. Divide between two glasses and top with a pinch of salt and cinnamon before serving.
Tahini-Date Salted Caramel
Ingredients:
- 1 cup dates
- 1/2 cup tahini
- 1/8 tsp fleur de sel or other finishing salt
- 2 tbsp coconut oil (room temperature)
- 1/2 tsp ground cardamom (optional)
Instructions: In a blender, combine dates, coconut oil, tahini, and cardamom. Blend until very smooth, creamy, and thick. Spread the mixture evenly onto a parchment-lined pan using a spatula. Sprinkle with salt and freeze until firm. Remove from the pan, cut into bite-sized pieces, and store in an airtight container in the refrigerator.
Vegan Chocolate-Date Smoothie
Ingredients:
- 4 dried dates
- 2 medium frozen bananas
- 2 cups unsweetened milk
- 2 tbsp almond butter
- 1/4 tsp cinnamon
- 2 tbsp unsweetened cocoa powder
Instructions: Blend the dates and milk together on high for about 30 seconds. Add the bananas, cocoa powder, almond butter, and cinnamon, then blend again for about one minute until completely smooth and creamy.
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