Dates – A nutrient-rich food you do not understand

Although dubbed as the fruit with the highest natural sweetness, very good for health, not everyone understands about dates.

Dates are considered one of the most naturally sweet foods. However, not many people know or understand this nutritious fruit. Or you may be wondering if this is a healthy choice with such sweetness. To learn more about this fruit, let’s explore with in the article below.

1. Learn about dates

Dates – the fruit from the date palm tree – have been around since prehistoric times and are believed to have been planted 8000 years ago. It is native to the Middle East and comes in over 100 different varieties.

This fruit grows in large bunches and has textures ranging from dry, hard to slightly dry like Deglet Noor dates and as big and soft as Medjool.

They contain only 30% moisture, making them one of the only natural dried fruits. To prolong shelf life, many fruits are left on the tree until fully ripe.

Learn about datesDates grow in large bunches

2. Nutritional ingredients

The USDA provides the following nutritional information for 1 date (7g):

  • Calories: 20
  • Fat: 0g
  • Sodium: 0.14mg
  • Carbohydrates: 5.3g
  • Fiber: 0.6g
  • Sugar: 4g
  • Protein: 0.2g


One date has more than 5g of carbohydrates, most of which comes from sugar. Besides, these fruits taste very sweet because they are high in fructose and twice as sweet as glucose. On average, there is about 0.5g of fiber in each fruit. The sugar and fiber content decreases as the fruit ripens.

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The GI of this fruit ranges from 43 to 55 depending on the type and ripeness. Despite its intensely sweet taste, it is a low glycemic index food.


This is not a high-fat food.


This is the fruit that provides the minimum amount of protein. Additional protein sources such as lean meat, fish, nuts, and legumes are needed to meet daily needs.

Vitamins and minerals

This fruit is a great source of potassium, magnesium and iron. In addition, dates provide 6 essential B vitamins including folate and pantothenic acid. It is high in polyphenols, an antioxidant that fights cell damage, along with beneficial phytoestrogens.

Nutritional ingredients

3. Health benefits of this fruit

The micronutrients and plant compounds in dates have many health benefits.

Prevent cancer

Dates contain antioxidant and anti-inflammatory properties; This has been linked to cancer prevention. After extracting dates, researchers discovered that this fruit has the ability to eliminate the root and prevent tumors.

Support cardiovascular health

This fruit contains potassium – an electrolyte very important for the cardiovascular system. Potassium has the effect of lowering high blood pressure. In addition, it contains a good amount of sodium and fiber for the heart.

Keeping bones strong

Magnesium present in dates affects bone formation. Magnesium deficiency can lead to an increased risk of osteoporosis. Getting magnesium from food rather than supplements should be preferred as it reduces the possibility of toxicity. Moreover, this fruit contains iron which helps to keep the bone marrow stores healthy.

May reduce menopausal symptoms

Isoflavones, commonly found in soy products, are a type of phytoestrogen that works to reduce uncomfortable symptoms of menopause. Among fruits, dates have the highest isoflavones content. That’s why it’s being studied for its ability to relieve menopausal symptoms.

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Helps stabilize blood sugar

It can be used in place of bold sweeteners like syrups and refined sugars without erratic blood sugar spikes. It’s also a convenient snack, especially helpful during periods of low blood sugar.

Health benefits of datesThe micronutrients and plant compounds in dates have many health benefits

4. Some dishes from date fruit

If the fruit is hollow, simply cut it lengthwise to remove the seeds. Dates provide all-natural moisture and sweetness; Can be used for baked goods such as bread, muffins, cookies and tarts. You can also stuff meat or cheese as an appetizer or snack, or serve with dried fruit and nuts.

Some dishes with dates

You can add chopped dates to yogurt, hot cereals, smoothies, and salads. Try using them in place of raisins or apricots in savory dishes like roasts or stews, or add them to sauces to add sweetness and balance other flavors.

Some dishes you can easily prepare:

  • Banana date smoothie
  • Bacon with date roll
  • Date jam

To maintain health and healthy body, in addition to adequate nutrition for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

Date Nutrition Facts and Health Benefits Access date: December 2, 2020

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