10 Potential Health Benefits of Eating Dates
10 Potential Health Benefits of Eating Dates
The Health Benefits of Dates
Dates are a natural treat and a delicious source of fiber, with high concentrations of potassium and vitamin A, among other vitamins and minerals.
Dates Nutrition Facts
A 3.5-ounce serving of Medjool dates provides the following nutrients:
- Calories: 277
- Protein: 2 grams
- Carbs: 75 grams
- Fiber: 7 grams
- Potassium: 15% DV
- Magnesium: 13% DV
- Manganese: 13% DV
- Iron: 5% DV
- Copper: 40% DV
- Vitamin B6: 15% DV
1. High in Fiber, Dates Can Aid Healthy Digestion
Like most fruits and vegetables, dates are packed with fiber, a key nutrient many people fall short on. According to the U.S. Dietary Guidelines for Americans, fiber is a nutrient of concern, because more than 90 percent of the U.S. populace doesn’t consume enough of it. The guidelines recommend at least 25 g of fiber per day for women and 28 g of fiber daily for men. Adding dates into your weekly rotation can help you reach that goal, because a serving of about four or five of them contains nearly 7 g of fiber.
The benefits of fiber are numerous, as Harvard Health Publishing notes. “The fiber and potential prebiotics in dates support healthy digestion,” says Jenna Volpe, RDN, the Austin, Texas–based owner of Whole-istic Living. “So adding just a few per day can make a dent in your fiber goals.”
Per Harvard, getting enough fiber is also associated with a lower risk of various diseases, such as type 2 diabetes, heart disease, certain cancers, and diverticular disease.
2. Antioxidants Found in Dates May Support Heart Health
While their fiber may help stave off heart disease, dates are also rich in antioxidants that may have beneficial effects on vascular health. “Dates contain almost 15 different antioxidants, which may play a role in reducing the risk of developing heart disease, atherosclerosis, hypertension, and type 2 diabetes.
3. Dates May Help With Blood Sugar Control
Dates are notoriously sweet, so it’s no surprise that they’re high in sugar. Researchers estimate that dates contain more than 70 percent sugar, but that doesn’t mean people with diabetes must avoid them. Likely because of their high fiber content, dates are actually considered a low-glycemic food. A low glycemic index (GI) rating is 55 or less, and research shows dates indeed have a low GI, between 43 and 55, says Brittany Poulson, RDN, CDCES, the owner of Your Choice Nutrition in Salt Lake City. The American Diabetes Association (ADA) recommends including low-glycemic fruits like dates as part of a balanced meal plan, though dried dates are best enjoyed in smaller portions. Researchers have noted that dates may even help reduce blood sugar levels in people living with diabetes.
4. Dates Are Rich in Minerals That Are Good for Healthy Bones
Dates are loaded with beneficial micronutrients including several minerals that are essential for maintaining bone health. “Dates are particularly abundant in potassium, iron, copper, magnesium, manganese, phosphorus, and zinc”. “These minerals are crucial for strong, healthy bones as well as teeth, muscles, hair, skin, and nails.”
5. Dates Have Prebiotic Potential
Dates in your diet may support your gut health because they contain prebiotics. Probiotics contain live microorganisms that maintain or improve the community of bacteria in your gut and overall body, and prebiotics act as a food source for that bacteria.
Prebiotic compounds in dates include soluble fiber, polyphenols, and oligosaccharides. “Together, they feed the good gut microbes, which can lead to improved absorption of calcium and magnesium from the diet, and decreases the inflammation that can otherwise lead to a variety of diseases.
6. With Antioxidants and Fiber, Dates May Offer Some Protection Against Certain Cancers
No one food can safeguard against cancer (or any disease, for that matter), but dietary patterns can affect the risk of certain cancers, per the American Cancer Society. “Dates are loaded with a variety of antioxidants, which may protect against some types of cancer”. According to one preliminary study, medjool dates have significant antioxidant properties and may have anticancer activity on breast cancer cells.
Researchers have also explored the link between dates and a lowered risk of colon cancer. Fiber may play a role in these cases. People who eat diets higher in fiber are less likely to develop colon cancer, per a large, prospective study.
7. 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”
8. Encourage Weight Gain
If you struggle to put on pounds, dates are a healthy way to increase your body weight. While they’re packed with nutrients, they’re also packed with calories. A serving of four dates clocks in just shy of 270 calories.
9. Strengthen Bones
Most people know that getting enough sunlight and foods with vitamin D is vital for bone health, but the combination of minerals like magnesium and copper packed into dates make them a superfood for strengthening bones too. Whether you are looking to fight off existing osteoporosis or bulk up your bones as a preventative measure, dates could help. These cranberry date bars are perfect for making on Sunday and snacking on all week long.
10. Lower Cholesterol
If you’re looking for a way to bring your cholesterol down, dates are good source of soluble fiber, which can help reduce cholesterol as part of a healthy diet. These foods can lower cholesterol naturally too.