Nature’s Candy
This sticky, sweet fruit usually makes its appearance around the holidays but this natural sweetener, known as Nature’s Candy, is now being enjoyed year-round.
Native to the subtropical and tropical regions of the Middle East and North Africa, dates are an edible fruit that is considered a good alternative to added sweeteners. Although commonly mischaracterized as a dried fruit due to its oblong and wrinkled appearance, dates are a whole fresh fruit. Just like other fruits, dates also provide an array of nutrients such as fiber, potassium, magnesium, and folate. In addition to those nutrients, dates naturally contain sugar which are different than refined added sugars.
The Benefits
Dates come packed with an array of nutrients that may help support overall health.
Heart Health
Fiber, potassium and antioxidants contained in dates can help regulate blood pressure, decrease damage from free radicals and lower LDL cholesterol which all promote heart health.
Brain Health
Antioxidants found in dates can help prevent or reduce inflammation in the brain. By decreasing inflammation, the risk of diseases such as Alzheimer’s dementia, Parkinson’s disease and ALS may be decreased.
Antioxidant and Antibacterial Benefits
Antioxidants can help prevent cell damage caused by harmful free radicals. These free radicals may increase the risk of developing dementia, cancer or heart disease.
Gut Health
Dates have a great source of fiber which can help promote good gut bacteria and regular bowel movements.
Labor and Delivery
Some researchers have found that the prostaglandins found in dates may help speed up the delivery process by increasing contractions and ripening the uterus.
How To Include Dates In Your Meal Plan
Be sure to monitor portion sizes as dates contain carbohydrates and calories. A typical serving is about 2-3, depending on size, which provide around 140 calories, 33 grams of carbohydrates, 4 grams of fiber and 1 gram of protein. In addition, they still will provide iron, potassium calcium, and other micronutrients.
Recipes that use Dates
- Almond Flour Date Cookie Dough Bars – Almond Flour Date Cookie Dough Bars –
- Stuffed Dates with Peanut Butter and Chocolate – Stuffed Dates with Peanut Butter & Chocolate
- Broccoli Salad with Dates and Almonds – Healthy Broccoli Salad | The Mediterranean Dish
- Maamoul – Maamoul (Date Filled Cookies) | The Mediterranean Dish
Reference –
Bagherzadeh Karimi, A., Elmi, A., Mirghafourvand, M., & Baghervand Navid, R. (2020). Effects of date fruit (Phoenix dactylifera L.) on labor and delivery outcomes: a systematic review and meta-analysis. BMC pregnancy and childbirth, 20(1), 210. https://doi.org/10.1186/s12884-020-02915-x
Al-Shwyeh H. A. (2019). Date Palm (Phoenix dactylifera L.) Fruit as Potential Antioxidant and Antimicrobial Agents. Journal of pharmacy & bioallied sciences, 11(1), 1–11. https://doi.org/10.4103/jpbs.JPBS_168_18
Bassotti, G., Usai Satta, P., & Bellini, M. (2021). Chronic Idiopathic Constipation in Adults: A Review on Current Guidelines and Emerging Treatment Options. Clinical and experimental gastroenterology, 14, 413–428. https://doi.org/10.2147/CEG.S256364
– Dana Gardner, Registered Dietitian, MS, LD/N
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