Dates are commonly referred to as “nature’s candy” for a reason. One bite of this delectable fruit will send your taste buds through a dimension of incredibly sweet and deeply rich flavor reminiscent of caramel. Their delicate, soft and chewy texture makes them an exceptional addition to desserts and savory dishes alike, including theseChocolate-Peanut Butter Energy BarsandDate and Balsamic-Glazed Brussel Sprouts. Although sinking your teeth into these sweet treats might seem like you’re eating a lot of sugar, dates are exceptionally nutrient-dense and may impart several health benefits. Let’s take a closer look at the background, nutrient profile and research associated with date consumption.
Pictured Recipe:Date & Pine Nut Overnight Oatmeal
What Are Dates?
Native to the subtropical and tropical regions of theMiddle East and North Africa, dates are the edible fruits that emerge from the blossoming yellow flowers that grow on the date palm tree.
Nutrition of Dates
The nutrient profile of dates varies depending on the variety, maturity, ripeness stage and growth conditions. In general, dates are a good source of fiber and provide some potassium, magnesium and folate.
According to theUSDA, five dates (40 grams) provide:
Dates are predominantly made up of carbohydrates. However, their high sugar content should not steer you away from enjoying these nutrient-rich treats. When you consume a whole, unprocessed date, the sugar within the fruit isnaturally occurring, and it’s packaged with fiber and other plant compounds that are beneficial to your health. According to theAmerican Heart Association, refined, added sugars are what should be limited in your diet.
Health Benefits of Dates
May Benefit Your Heart and Vascular Health
Vascular diseases are conditions that weaken your blood vessels and affect the flow of blood throughout your body. Dates are packed with powerful plant compounds calledpolyphenolsthat may aid in preventing vascular diseases, such as atherosclerosis, myocardial infarction and coronary artery disease, per a 2021 publication in theInternational Journal of Molecular Sciences.Additionally, research has suggested that dates may help todecrease LDL cholesteroland triglyceride levels. However, more human studies are needed to confirm the protective effects of polyphenol-rich dates.
Contain Antioxidant and Antibacterial Properties
Dates are rich in phenolic compounds, active ingredients in plants that can act as antioxidants and fight pathogens in your body. Antioxidants are substances that prevent cell damage from harmful free radicals. Highly reactive free radicals are unstable molecules that can increase the risk of developing diseases such as dementia, Alzheimer’s, heart disease and cancer. Research published in 2019 in theJournal of Pharmacy and BioAllied Sciencesshowed that the antioxidant activity of dates is highest when they are in theripening stageof growth. Studies have also revealed that certain date varieties can combat microbes such asStaphylococcus aureus, Bacillus cereus and Escherichia coli.
It is important to note that the proper storage of dates plays a significant role in maintaining the fruit’s antioxidants. Be sure to store them in the refrigerator or a cool, dry location to protect the antioxidant content.
Provides Fiber to Aid Your Digestion
As mentioned above, dates are a great source of fiber. Fiber providesmany health benefits, such as stabilizing your sugar levels, decreasing the risk of heart disease, reducing the risk of some types of cancer, increasing good gut bacteria and promoting bowel movements. According to a 2021 review published inClinical and Experimental Gastroenterology,a high-fiber diet along with plenty of water helps move things through your digestive tract.
Promote Positive Labor and Delivery Outcomes
The Bottom Line
Cultivated for thousands of years, dates are nutrient-dense tropical treats that may improve your heart health, protect your cells from free-radical damage, as well as help shorten the duration of active labor during childbirth. The next time you shop at your local grocery store, don’t miss the opportunity to grab a pack of these deliciously sweet stone fruits. They are the perfect whole-food sweetener to add to your flavor arsenal.
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