7 TOP HEALTH BENEFITS OF EATING DATES THAT MAKE THEM A SUPERFOOD!

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21 Mar 2024

These yummy little fruit treats are a health boost for your heart, gut and more.
Dates are a super-healthy, super-versatile super-fruit. Grown in a variety of countries (including Egypt, Saudi Arabia and Iran) as well as in California and Arizona, the fruit is widely available fresh or dried — and both are delicious.
According to Michael Crupain, M.D., M.P.H., author of The Power Five: Essential Foods for Optimum Health and faculty member at the Johns Hopkins Bloomberg School of Public Health, "there is a wide assortment of varieties, and each one has different rich flavors." Dates have a low glycemic index due in part to their high fiber content, despite the concerns of some regarding their sugar level. If you have a sweet tooth, dates make a terrific stand-in or go-to.
There are several health advantages to eating them as snacks or adding them to savory or sweet recipes.

Dates nutrition facts

The general nutritional statistics of the widely consumed Medjool variety of dates are as follows:

266 calories
1.7g protein
72g carbohydrates
6.4g fibre
64g sugars (total)
62mg calcium
52 mg magnesium
60 mg phosphorous
668 mg potassium
86 ug beta-carotene
144 IU vitamin A

Health benefits of dates
✔️ Dates are highly nutritious

Dates have a lot of natural sugar and calories, as noted by Dr. Crupain (if that's something you're watching). Despite this, its low fat content and abundance of health-promoting elements, including antioxidants and fiber, as well as other advantageous components, contribute to their superfruit status.

✔️ Dates are a superfood

Maybe you've heard about dates being called a superfood and wondered if that's really the case. The Superfood Swap author Dawn Jackson Blatner, RDN, defines a superfood as a meal that is high in nutrients and has health benefits. "Dates are a superfood due to their high content of healthful substances like polyphenols. According to preliminary study, dates' polyphenols and perhaps other healthy substances are linked to a number of different health advantages.

✔️ Dates are rich in antioxidants

Studies reveal that dates are rich in flavonoids, which possess antioxidant qualities, and phenolic antioxidants, such as catechins. This is why antioxidants are so beneficial to your well-being: According to the Harvard School of Public Health, they protect our cells from free radicals, which are molecules that damage cells, fix DNA, and support cellular health. This is one of the reasons a diet high in fruits and vegetables is particularly beneficial to human health.

✔️ Dates are high in fiber

Dietary fiber, according to the Mayo Clinic, is essential to a balanced diet because it helps you maintain a healthy weight, keeps your digestive system functioning properly, and lowers your risk of heart disease, diabetes, and some types of cancer. And dates are a good source, much like other fruits. "Two dates have about 3 grams of fiber—a little over 10% of the daily recommended amount," states Dr. Crupain. Dates include fiber, which is essential for maintaining regularity, nourishing your gut flora, and making you feel full.

✔️ Dates are a heart-healthy food

According to Blatner, the main reasons dates are a heart-healthy food are due of their fiber and antioxidant content. They include polyphenols, which are antioxidant substances that may reduce inflammation and promote heart health. Additionally, dates' fiber can help maintain normal triglyceride and cholesterol levels. Overall, this could result in a more powerful ticker!

✔️ Dates have bone-building benefits

Dates include a number of nutrients that are good for the health of your bones. Blatner notes, "They contain calcium, magnesium, and phosphorus." "But because these minerals aren't present in large quantities, dates aren't regarded as 'good sources,' even though they have advantages." But dates are also a good source of copper (19%DV), another mineral that may help strong bones, the speaker continues.

✔️ Dates are versatile

According to Blatner, dates are "naturally sweet and chewy, and they're versatile as well." They have a rich flavour similar to caramel, which is why I refer to them as "nature's caramel," but you can also use them in savoury recipes. Because dates contain pits, either get them already pitted or make sure the pits are out before consuming.

How many dates can a person eat in a day?

“Medjool dates tend to be the most popular, you can enjoy two or three of these dates a day since that’s considered one serving,” says Blatner. “That gives you space in your day to enjoy other types of fruits as well.” And then you’ll get an even greater variety of nutrients!

How to eat dates

Here are some Blatner-approved suggestions for fun dates:

For a snack, stuff dates with chopped almonds, goat cheese, or nut butter.
Add chopped dates to parfaits of yoghurt or oats.
Add chopped dates to salads; kale, dates, chopped almonds, and Parmesan are Blatner's favourite combinations.
Combine chopped dates with granola that is cooked at home.
When creating energy bites, use dates as a binder.
Add dates to smoothies for a naturally sweet taste.
Mix dates and cacao powder to enjoy bite-sized brownies made with just two ingredients.