What Are Date Fruits? Nutrition, Benefits, Uses, And Recipe
Last updated on June 29th, 2023 at 03:52 pm
10 minutes read.
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Date fruits are popularly known as debino in the Northern part of Nigeria where they’re mostly found, are naturally powerful extra sweet fruit to behold.
They are different species of date fruits around the world including Medjool dates which are popular in the United States.
Eating just two date fruits a day will supply your body with enough sugar it needs to function properly.
It’s one of my favorite sugar supplying fruits because I eat it to replace artificial sweeteners of all kinds in my diet.
One advantage of using date fruits to replace your daily sugar intake is that it’s cheap and easily found all year round, unlike raw honey.
These edible sweet fruits of the date palm tree make great natural sweeteners and sugar substitutes, but they’re not just delicious.
They’ve also been proven to decrease cholesterol and boost bone health — and these are just a couple of the many reasons to add dried or fresh dates to your diet.
In this article, I will tell you all the vital health benefits of date fruits according to scientific research then you will realize why the fruit is regarded as “nature’s power fruit”. Feel free to skim ahead.
What Are Dates?
The date is a type of fruit produced by the date palm with an extra natural sweet taste. Their colour ranges from light brown to dark brown especially when ripe. If unripe they normally look green.
They’re scientifically known as Phoenix dactylifera.
Date palm is the same family as red oil palm trees, only that they bear different fruits, and possess different health benefits and economic value. Similarly, date palm and red oil palm produce sweet juice/wine from their trunk other than the seed.
They’re mostly found in Africa, the Canary Islands, the Middle East, Pakistan, India, and California.
The date fruit is one-seeded and typically oblong, and dates often vary in shape, size, color, quality, and consistency of flesh.
There are hundreds of varieties of Phoenix dactylifera date palms, with Medjool dates being the most popular, especially in US and debino in India and Nigeria.
Dates are a fruit commonly consumed as a part of the Mediterranean diet. Dates can be eaten fresh or dried, and it’s common for them to be dried, which increases their shelf life and prevents early spoilage.
If you’re going to consume them fresh, look for them in season between September and November.
Medjool dates have a dark brown skin color with a flavor that can be described as caramel-like.
Dates vary greatly in size, it doesn’t matter which farm or palm produced them. You will sometimes see dates described as “large,” “jumbo” or “super,” which is a general reference to their length as well as their circumference.
Health Benefits
What’re The Health Benefits Of Dates Fruits?
The date has many health benefits and below are the top health benefits of eating daily.
One of the top benefits of dates is that they decrease unhealthy cholesterol levels in the body.
When you eat dates, you increase your insoluble and soluble fiber intake, which in turn can significantly lower cholesterol naturally — particularly LDL (“bad”) cholesterol.
As we know, LDL cholesterol is a major contributing factor to heart attacks, heart disease, and stroke, making this sweet fruit a great heart-healthy option.
The research found that the ability of date fruit extracts to decrease lipid peroxidation, as well as to lower blood LDL-cholesterol levels, suggests their ability to act as an anti-atherogenic (plaques in the arteries) agent.
When there is too much cholesterol circulating in the blood, it can create sticky deposits called plaque (atheromas) along the artery walls.
Plaque can eventually narrow or block the flow of blood to the brain, heart, and other organs.
Blood cells that get caught on the plaque form clots, which can break loose and completely block blood flow through an artery, causing heart attack or stroke.
If you suffer from high cholesterol, diet experts recommend a diet that includes high-fiber foods, such as dates.
In fact, research out of Israel found that dates, along with a variety of other dates, “inhibited LDL oxidation, and most extracts also stimulated cholesterol removal from macrophages.”
Another study indicated a similar result; Dates have flavonoids that can reduce total cholesterol, triglycerides, and LDL levels in the blood.
Medjool dates can give your heart a healthy boost. A study published in the Journal of Agricultural and Food Chemistry found that Medjool dates are rich in antioxidative properties in vitro.
Ten healthy subjects consumed 100 grams daily of either Medjool or Hallawi dates for four weeks.
According to the study, the consumption of Medjool dates reduced blood triglyceride levels by 8 percent among the participants.
2. Promote Digestive Function And Relieve Constipation
If you’re reading a list of top foods for constipation relief, don’t be surprised if you see dates on the list. The high fiber in dates helps to promote the friendly bacteria in your gut.
If there is no pain or bleeding, constipation is often a sign that your diet simply needs more fiber or water to smoothen digestion.
Depending on age and gender, the Institute of Medicine recommends 19 grams to 38 grams of fiber per day.
However, most of us do not meet these recommendations often, only getting half of what we should on a daily basis.
Dates have highly soluble fiber foods, which keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines.
Next time you’re looking for a natural constipation relief remedy or to soften your bowel movement, try having a few dates fruits.
3. Natural Energy Booster
Yes! Date fruits are true instant natural energy boosters.
It’s one of the reasons I love this fruit because anytime I am hungry and have no food or healthy snacks around to grab, my next option is date fruits.
And you know what! Eating four dates alone can supply you with enough energy to work in the next two to three hours.
If you’re looking for a quick natural energy booster during your morning workout, try dates fruits, and testify yourself.
Once you try a date, you won’t be surprised to learn that dates are higher in sugar than many other fruits.
However, dates contain natural sugars like fructose, glucose, and sucrose to about 65 percent in total.
These sugars are easily processed and utilized by the body for energy.
Consuming a few dates or including them in a snack is an excellent idea when you’re looking for a healthy surge of energy. Worldwide, dates are used for an afternoon pick-me-up to ward off tiredness.
Instead of reaching for another cup of coffee, try a green smoothie recipe that includes some dates, or take two to four pieces.
4. Alternative Natural Sweeteners
If nature had an actual candy store, dates, and fruits would be front and center.
So as long as you don’t overdo it, for example, two date fruits per day for adult women, one per day for children, and four dates per day for adult men are moderate as long as you cut out on adding or eating food that contains another sweetener.
Research shows that there is a direct link between increased sugar consumption in food and increased diabetes rates. You should aim to keep your sugar intake down and be mindful of your sources of sugar.
A delicious fruit, like a Medjool date, provides a truly satisfying alternative to eating a candy bar or brownie loaded with refined sugar.
5. Boost Bone Health
The significant amounts of key minerals found in dates especially Medjool dates make them superstars when it comes to strengthening bones and fighting off painful and debilitating bone diseases like osteoporosis
First off, dates are rich in calcium, which is essential for the development and maintenance of strong teeth and bones.
Calcium also keeps the heart, nerves, muscles, and other body systems working properly, and it’s probably best known for helping prevent osteoporosis .
Dates are also rich in phosphorus, which in combination with calcium helps optimize bone-strengthening benefits.
Phosphorus is also required to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.
As people begin to age and their bones start to become weaker, maintaining a diet high in both calcium and phosphorus can ward off unpleasant bone degradation.
6. Rich Source of Beneficial Phytochemicals
Scientific research published in the journal Food Research International reveals the impressive phytochemical profile of dates, which includes anthocyanins, phenolics, sterols, carotenoids, procyanidins, and flavonoids.
These biologically active compounds found in plants are all known to have numerous beneficial effects on human health.
In fact, the American Institute of Cancer Research highlights the following potential benefits of phytonutrients based on laboratory studies:
Other Benefit
- Immune System Stimulation
- Prevention of substances we eat, drink and breathe from becoming carcinogens
- Reduction in the type of inflammation that makes cancer growth more likely
- Prevention of DNA damage
- Decreased growth rate of cancer cells
- Improved hormone regulation
Nutrition Facts
One serving (100 grams) of dates (particularly Medjool date) contains about:
- 277 calorie
- 75 grams carbohydrates
- 1.8 grams protein
- 0.2 grams fat
- 6.7 grams fiber
- 696 milligrams potassium (20 percent DV)
- 0.4 milligrams copper (18 percent DV)
- 0.3 milligrams manganese (15 percent DV)
- 54 milligrams magnesium (14 percent DV)
- 0.2 milligrams of vitamin B6 (12 percent DV)
- 1.6 milligrams niacin (8 percent DV)
- 0.8 milligrams of pantothenic acid (8 percent DV)
- 64 milligrams calcium (6 percent DV)
- 62 milligrams phosphorus (6 percent DV)
- 0.9 milligrams iron (5 percent DV)
In addition, Medjool dates nutrition contains some vitamin A, vitamin K, thiamine, riboflavin, folate, choline, and zinc.
Similar to nuts, dried fruit-like dates are not meant to be eaten in extremely large quantities. As a healthy snack, one or two dates are typically consumed.
One Medjool date (about 24 grams) contains approximately 66.5 calories, 16 grams of sugar, and 0 trans fats.
Related: What’s the Mediterranean diet?
Related: Anti-Aging Food: Best on the List.
Medjool vs. Regular Dates
Medjool date
Regular Dates
There are many varieties of dates available worldwide, but the Medjool date is one of two of the most commercially produced varieties within the United States.
The other most commonly produced is the Deglet Noor (or Nour) date, which is what many people consider a “regular date.”
Medjool and regular dates come from different varieties of the same plant.
Compared to regular dates, Medjools are larger, softer, and sweeter.
Unlike Medjool dates, it’s possible to purchase Deglet Noor dates without their pits inside.
Medjool date’s nutrition is very similar to regular dates. Both are rich sources of fiber, vitamins, and minerals.
They also both contain significant amounts of natural sugar, but since they are low on the glycemic index they don’t affect blood sugar levels like refined sugars. Get it?
Medjools and regular dates can be used interchangeably in recipes, and Medjools does have a sweeter, richer flavor so keep that in mind. Deglet Noor dates also tend to have a stronger consistency.
If you’re making date paste using Medjool dates, you’ll only need around 15 minutes to soak it in hot water, but Deglet Noor dates are drier and tougher so they can require soaking for up to one hour.
Unripe dates fruits
Uses Of Dates Fruits
Date fruits can be found in your local grocery store in the fresh and/or dried fruit aisle.
Medjool dates are also likely to be found at your nearest health store, often in the bulk section, which will give you the greatest amount of dried dates for the lowest price. You may even find them in your local pharmacy in the food aisle.
When dates are made into a paste, they become an awesome, nutrient-dense sugar substitute. Date paste can be used one-to-one in most recipes, unlike stevia, and it adds bulk for baking.
How To Make Date Paste
Soak any verities of dates you want to use in hot water until soft. If the water reaches room temperature and the dates aren’t soft enough, soak in hot water again.
Reserve the soaking liquid, because you will use it in the water for the paste!
Add the soaked dates to your food processor, along with one tablespoon of the soaking liquid. Blend until smooth. Add more water as needed to create a thick rich paste.
You can the date paste to peanut butter. Use the paste in your favorite cookie or cake recipe to cut out processed sugar and boost the nutrients.
You can also use date paste to sweeten your favorite muffins and pies.
Date Recipes
Here are some of the date recipes you may like to try out:
- Pecan Coconut Balls with date
- Chocolate Avocado Mousse with date
- Raw Apple Crisp with date
- Dark Chocolate Protein Truffles with date
Risks and Side Effects
First and foremost, always remove the seed of the date before consumption. If you try to consume one with the seed still inside of it, there is a risk of choking as the seeds are very hard and cannot digest.
As with any fruit, it’s important not to overdo it when consuming dates due to its high natural sugar content.
Pay attention to serving sizes, and monitor your blood sugar if you’re diabetic.
Research has shown that the fruit consists of a low GI, meaning it does not cause significant blood sugar spikes when people eat it in moderation.
They also contain an array of important nutrients for those with diabetes, including fiber, magnesium, and potassium.
According to the U.S. Department of Agriculture, a half cup of dried fruit like Medjool dates equals one serving of fruit.
A half cup of dates is a very satisfying serving whether you consume them alone or within Medjool dates recipes.
If you have constipation more than occasionally or have severe pain and/or bleeding, it’s important to consult your doctor because these symptoms can be a sign of a more serious digestive disorder.
It’s possible to have a food allergy to dates. If you experience any food allergy symptoms, such as a runny nose, tongue swelling, itchy eyes, or facial redness, then discontinue consumption of date and seek medical attention.
Conclusion
The date is a type of fruit produced by the date palm with an extra natural sweet taste. Their color ranges from light brown to dark brown especially when ripe. If unripe they normally look green.
Date palm is the same family as red oil palm trees, only that they bear different fruits, and possess different health benefits and economic value. Similarly, date palm and red oil palm produce sweet juice/wine from their trunk other than the seed.
Dates are a fruit commonly consumed as a part of the Mediterranean diet. Dates can be eaten fresh or dried, and it’s common for them to be dried, which increases their shelf life and prevents early spoilage.
If you’re going to consume them fresh, look for them in season between September and November.
Scientific studies have shown that date fruit possesses a lot of health benefits, the top on the list are Decreasing Cholesterol, Promoting Digestive Function And Relieve Constipation, Natural Energy Booster, an Alternative Natural Sweetener, Boost Bone Health, and Rich Source of Beneficial Phytochemicals.
And you know what! Eating four dates alone can supply you with enough energy to work in the next two to three hours.
However, as long as you do not over-eat the date fruit there is no health risk involved in eating date.
Except for those that have diabetes, although date contains fiber, magnesium, potassium, and a low glycemic index so it will not raise your blood sugar anyways so long as you stare clear of other added sugar.
For example, one date per day for children, two dates per day for adult women, and four dates per day for adult men may be moderate.
I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!
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