8 Benefits of Dates, Plus Facts and Nutrition

Dates are nutritious fruits that can be good for you. Research has found that dates have benefits for brain and heart health. The nutrition facts of one pitted Medjool date include 1.6 grams of fiber, which supports digestive health. Dates are also a source of antioxidants that may protect against disease and help ease natural labor.

Dates are a fruit cultivated from date palm (Phoenix dactylifera), a plant native to the Middle East and North Africa. Arizona and California also grow many of the dates sold in the United States. Dates have a natural sweetness and richness, so people often associate them with dessert. You may enjoy this fruit in drinks, meals, and snacks, as well as in sweet treats.

Consuming dates does not impact blood glucose (sugar) levels greatly because of their low glycemic index (GI). GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly. Regulating your blood sugar helps manage type 2 diabetes and prevent heart disease. People with type 2 diabetes have a twofold increased risk of heart disease.

Fiber regulates your bowel movements, which supports digestive health. Experts advise that women eat 25 grams of fiber daily, while men consume 38 grams. Three pitted Medjool dates provide 4.8 grams of fiber, which is about 13-19% of your daily goal.

In one small study, authors randomly assigned 22 women and men to eat seven dates daily or a carbohydrate and sugar mixture for 21 days. The groups switched after 14 days of no treatment. The authors found that people who ate dates had more frequent bowel movements.

A meta-analysis of eight studies looked at the effects of dates on labor and delivery. The authors found that eating dates may reduce the period of the active phase of labor. This is when the cervix, or the lowermost part of the uterus, dilates from 6-10 millimeters. The cervix dilates (expands) during labor to allow the fetus to pass through the vagina.

Dates may improve the Bishop score, which measures how ready the cervix is for labor. The authors noted that dates do not affect the length of the rest of the labor or the frequency of Cesarean sections (C-sections).

You have yet to use up any of your daily added sugar budget if you use dates to sweeten a meal or recipe. The sugar content in dates naturally occurs because they are whole, unprocessed fruits. The nutritional facts on an energy bar can list 0 grams of added sugar if it’s sweetened only with dates.

Experts advise that you limit your added sugar intake. Some evidence suggests that added sugar increases the risk of heart disease and obesity.

The American Heart Association (AHA) recommends that women consume no more than 6 teaspoons of added sugar daily, which equals 25 grams or 100 calories. The AHA advises that men consume no more than 9 teaspoons of added sugar, which is 36 grams or 150 calories.

Certain compounds in dates help protect the brain. Preliminary animal studies have found that dates may have therapeutic potential against cognitive decline. More research is needed to know if this effect is the same in humans.

Dates are also part of the Mediterranean diet. This eating plan has been shown to reduce the risk of Alzheimer’s disease, which is a common type of dementia. Dementia impairs the ability to do daily tasks, memory, and thinking skills. Inflammation in the brain is a major cause of Alzheimer’s disease.

One pitted Medjool date supplies small amounts of a wide range of nutrients, including:

• Calcium: This nutrient assists your blood vessels and muscles in contracting and expanding, helps build strong bones and teeth, and secretes hormones.
• Magnesium: This mineral aids in muscle and nerve function, maintains a steady heartbeat, promotes strong bones, and supports your immune system.
• Potassium: Ounce for ounce, Medjool dates provide more potassium than bananas. Potassium moves waste out of and moves nutrients into your cells.
• Zinc: This nutrient helps break down carbs that your body uses for energy, promotes wound healing, strengthens your immune system, and supports cell growth.

Dates are rich in antioxidants that help reduce oxidative stress and have anti-fungal properties. The antioxidants in dates include:

• Carotenoids
• Polyphenols, such as phenolic acids, isoflavones, lignans, and flavonoids
• Sterols 
• Tannins

Some evidence suggests that the high polyphenolic content of dates may benefit your heart. Polyphenols are bioactive compounds that naturally occur in plants. The polyphenols in dates help increase high-density lipoprotein (HDL) cholesterol and reduce total cholesterol. Both significantly affect the risk for heart disease.

One study tested the effects of dates on blood fats and GI. The authors randomly assigned 100 adults with type 2 diabetes to eat three dates daily for 16 weeks or no dates at all.

People who ate dates had a statistically significant decline in low-density lipoprotein (LDL) cholesterol and total cholesterol. A measure of blood sugar control over the previous 2-3 months, or HbA1c, did not change.

One pitted Medjool date has the following nutrients:

• Calories: 66.5
• Fat: 0.04 grams (g), or 0.1% of the Daily Value (DV)
• Sodium: 0.2 milligrams (mg), or 0.009% of the DV
• Carbohydrates: 18 g, or 6.5% of the DV
• Fiber: 1.6 g, or 5.7% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 0.4 g, or 0.8% of the DV

People with pollen allergies may have sensitivities to dates. Oral allergy syndrome 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. Anaphylaxis is a severe, life-threatening allergic reaction.

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.

You can enjoy dates as is or use them in various ways, such as:

• Incorporate dates into cooked vegetables like sautéed kale or roasted cauliflower, garden salads, and vegetable stir-fries
• Stuff dates with a nut and seed butter, plant-based “cheeses,” or savory fillings, like olive tapenade and dairy-free pesto
• Sweeten baked goods, chia or avocado pudding, energy balls, oatmeal, overnight oats, and smoothies with dates
• Use puréed dates to make homemade plant-based “ice cream” mixed with add-ins like chopped dark chocolate and pitted cherries, cinnamon, and plant milk

Types

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

There are several types of dates, including:

• Fresh: These dates, such as Barhee dates, are only commonly found in places where date palm grows, such as the Middle East. 
• Wet: These include Hayany dates. They mature when refrigerating or storing at low temperatures.
• Semi-dry: Deglet Noor and Medjool dates are commonly found in grocery stores. They are chewy with a sweet taste. Medjool dates are known as “the king of dates” for their large size and sweet caramel flavor.
• Dry: These include Ameri, Halawi, Khadrawy, Thoory, and Zahidi dates. They are fibrous and tough.

How To Store

Store dates at low temperatures to 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 6- 12 months. Freeze dates to preserve them for longer periods.

Dates are sweet fruits that come in many varieties, such as fresh, wet, semi-dry, and dry. The antioxidants, minerals, and vitamins in dates help support brain, digestive, and heart health and protect against disease. Some evidence suggests that dates may also ease natural labor.

You can use dates as a sweetener in recipes for smoothies or oatmeal or eat them as is. Some people with oral allergy syndrome may have a sensitivity to dates. Consult a healthcare provider if you develop allergic reaction symptoms after consuming dates.