Dates: The Ultimate Energy Boosting Snack

Dates: The Ultimate Energy Boosting Snack. From trail mix to pastry centerpieces, dried dates have been a staple ingredient for thousands of years. Believed by some historians to be the oldest cultivated fruit, dates played an important role in several ancient empires and religions.

They’re especially important during the month of Ramadan, when people practicing Islam enjoy them after long days of fasting or to celebrate a month’s end feast known as Eid al-Fitr. To this day, dried dates remain common throughout the Middle East, where they are enjoyed during several holidays and everyday recipes.

While dates can be enjoyed fresh, many people prefer the rich flavor of their dried form. In addition to improving convenience and changing the taste and texture, the drying process increases levels of certain minerals.

Dried dates are available in several varieties, with flavors and nutrients differing based on where and how they’re grown. Well-known types of dried dates include medjool, zahidi, and deglet noor. They can be found in grocery stores and health food shops all around the world.

Nutrition Information

Two dried dates contain: 

• Calories: 110
• Protein: 1 gram
• Fat: 0 grams
• Carbohydrates: 31 grams
• Fiber: 3 grams
• Sugar: 27 grams

Dried dates are a good source of:

• Magnesium
• Calcium
• Iron
• Potassium

Dried dates are also rich in polyphenols. These compounds provide a wide variety of health benefits, such as better digestion, diabetes management, and even cancer prevention. While many dried fruits have high polyphenol content, dried dates are the richest source.

8 Proven Health Benefits of Dates

Dates: The Ultimate Energy Boosting Snack. Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years.

Almost all dates sold in Western countries are dried.

You can tell whether or not dates are dried based on their appearance. Wrinkled skin indicates they are dried, whereas smooth skin indicates freshness.

Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Commonly consumed varieties include Medjool and Deglet Noor dates.

 Very nutritious

Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving of Medjool dates provides the following nutrients.

Calories: 277

• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 15% DV
• Magnesium: 13% DV
• Copper: 40% DV
• Manganese: 13% DV
• Iron: 5% DV
• Vitamin B6: 15% DV

 High in fiber

Getting enough fiber is important for your overall health.

With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake.

Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool.

In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates.

Helps to improve digestive system

One of the most notable benefits of consuming dates daily is their ability to promote digestive health. Thanks to their high fibre content, dates act as a natural laxative, aiding in digestion and preventing constipation. A study published in the Journal of Nutrition found that participants who consumed dates experienced improved bowel regularity and greater feelings of satiety.

Boost brain health

Several studies have connected dates with improved brain function, thanks to their antioxidant content. Antioxidants prevent inflammation throughout your body, including in your brain. Brain inflammation has been linked to the development of diseases like Alzheimer’s disease, Parkinson’s disease and amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease).

“One study in models in the lab concluded that better memory, improved learning and less anxiety-related behaviors were benefits of eating dates,” notes Culbertson. “Dates were also linked to fewer amyloid beta proteins in the brain. Plaques formed by these proteins have been connected to the development of Alzheimer’s.” Culbertson cautions that while these results are promising, they would need to be tested in humans before we’re sure of these benefits.

Give you more youthful skin

Like human hormones, plant hormones (phytohormones) help plants grow and reproduce. And they may also have anti-aging benefits for your skin. For that reason, phytohormones are sometimes used in skin care products. Dates just happen to be chock full of phytohormones.

In one small study, researchers made a skin cream with 5% date palm kernel extract. Middle-aged women used the cream around their eyes twice daily for five weeks. “The date palm kernel cream reduced the size and depth of their wrinkles,” shares Culbertson. “While the study only involved 10 women, the results were clinically significant and showed a lot of promise.”

Types of Dates

There are several types of dates, including:

• Fresh: Generally, these dates (e.g., Barhee dates) are only commonly found in places where date palm grows, such as the Middle East. 
• Wet: These dates (e.g., Hayany dates) mature when refrigerating or storing at low temperatures.
• Semi-dry: These dates (e.g., Deglet Noor and Medjool dates) are commonly found in grocery stores. They are chewy with a sweet taste. 
• Dry: These include Ameri, Halawi, Khadrawy, Thoory, and Zahidi dates. They are fibrous and tough.

Dates range in color and size, depending on the type. For example, unripe dates may have a yellow color, while fully ripe dates have a deep brown color.

How To Store Dates

Store dates at low temperatures to help protect their flavor, texture, and quality. Keeping your dates in an airtight container helps reduce moisture loss. You can keep dates at low temperatures for about six to 12 months. To preserve your dates for longer periods, you can freeze them.

Risks of Dates

Research has found that people with pollen allergies may have sensitivities to dates. That is known as oral allergy syndrome, which happens when allergens found in raw fruits like dates produce similar reactions to pollen allergens. People with oral allergy syndrome rarely develop severe symptoms like anaphylaxis, unlike other food allergies.

Oral allergy symptoms include:

• Itchy mouth
• Scratchy throat
• Swollen lips, mouth, tongue, and throat

Consult a healthcare provider if you develop an allergic reaction after consuming dates. They can perform tests to check whether dates are causing your symptoms.

Tips for Eating Dates

You can enjoy dates as is or use them in a variety of ways, such as:

• Use dates to sweeten baked goods, chia or avocado pudding, energy balls, oatmeal, overnight oats, and smoothies.
• Use puréed dates to make homemade plant-based “ice cream” mixed with add-ins (e.g., chopped dark chocolate and pitted cherries), cinnamon, and plant milk.
• Incorporate dates into savory dishes. Dates add natural sweetness and balance to cooked veggies like sautéed kale or roasted cauliflower, garden salads, and veggie stir fries.
• Stuff dates with herbed nut-based, nut and seed butter, plant-based “cheeses,” or savory fillings, like olive tapenade and dairy-free pesto.

Here are 5 frequently asked questions (FAQs) about dates (the fruit):