5 Health Benefits Of Dates, According To Nutrition Experts
Often found in their dried form, dates are a great type of fruit to consider adding to your diet. Not only can their sweet flavor help satisfy a sugar craving, but dates offer a number of notable health benefits.
Here’s a closer look at the nutritional profile of this fruit and the health benefits that dates may be able to offer as part of your diet.
A date is a type of berry that comes from the date palm tree, a species of palm tree found in hot, arid regions, and which has been around for 50 million years.
The date fruit is oblong in shape, measuring roughly 1 to 3 inches in length, and has a single seed or pit. A date’s color ranges from golden brown to a deep brown or black when it’s ripe, and when dried, the skin becomes wrinkled in appearance.
The flesh of dates is a rich source of a number of vitamins, including several B vitamins as well as vitamin C. Additionally, dates are high in minerals like potassium, magnesium, copper and selenium.
While dates are high in sugars—primarily glucose and fructose—they are low in fat and sodium. Additionally, dates are a rich source of both dietary fiber and antioxidants.
5 Health Benefits of Dates
There are a number of notable health benefits of dates. That said, it’s important to remember that no one food is going to be a magic bullet, explains Allison Tepper, a registered dietitian in the D.C. metro area, owner of Tepper Nutrition and an adjunct instructor in the department of health studies at American University. She suggests incorporating dates “throughout the day in a way that feels energizing and tasty.”
High in Antioxidants
Dates are a great source of antioxidants, which are natural chemicals that help prevent harm caused by free radicals (unstable atoms that can damage cells). Antioxidants can “help to fight off disease states in the body” and aid in “reducing inflammation,” explains Tepper.
May Aid in Gut Health
Dates are a great source of dietary fiber, which helps with digestion and aid in the prevention of constipation. Dates are also a source of prebiotics, which are “food for the beneficial gut bacteria,” explains Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and the founder of 360GirlsWomen LLC, a holistic health and wellness company for girls and women.
May Promote Heart Health
Dates also have the potential to promote heart health due to their nutritional profile, particularly their high levels of both antioxidants and fiber, as well as other nutrients. “I never want to say that one food will make or break anything, but we know that antioxidants in general help with cardiovascular health,” says Tepper.
Possible Natural Labor and Delivery Aid
Dates may assist with labor and aid in delivery when consumed during pregnancy, notes Anderson-Hayes. One small study from 2017 found that consuming dates in late pregnancy helped shorten the length of labor and reduced the need for oxytocin (a medication which helps speed up labor)[2]. Meanwhile, another smaller study from 2011 demonstrated that eating dates while pregnant can aid in uterine contractions and assist in dilating the cervix for delivery[3].
Can be Used as a Sugar Substitute
“Dates can be used in baking just to add that sweet flavor when people are looking for a nutritious alternative [to sugar],” says Tepper, speaking to the multitude of potential ways to eat dates. For instance, dates can be added to desserts like cakes and brownies as a replacement for refined or added sugar.
