Ahead, experts share everything to know about dates, from how many you should eat in a day to their nutritional content (they\u2019re surprisingly high in fibre!) to the best ways to incorporate them into your diet.<\/p>\n
Dates nutrition facts<\/p>\n
Here are the overall nutritional stats of Medjool dates, a highly popular variety: <\/p>\n
Four pitted Medjool dates have:266 calories1.7g protein72g carbohydrates6.4g fibre64g sugars (total)62mg calcium52 mg magnesium60 mg phosphorous668 mg potassium86 ug beta-carotene144 IU vitamin AHealth benefits of dates\u2714\ufe0f Dates are highly nutritious<\/p>\n
As Dr. Crupain pointed out, dates are high in natural sugar<\/a>, and high in calories as well (if that\u2019s something you\u2019re keeping an eye on). That said, they have only a negligible amount of fat, and their host of health-boosters like fibre and antioxidants, as well as other beneficial compounds<\/a>, give them their superfruit profile.<\/p>\n \u2714\ufe0f Dates are a superfood<\/p>\n You may have seen dates referred to as a superfood and wondered if that\u2019s actually true. \u2018A superfood is food that\u2019s packed with nutrients and delivers health benefits,\u2019 says Dawn Jackson Blatner, RDN<\/a>, author of The Superfood Swap<\/a>. \u2018Dates can be considered a superfood because they\u2019re rich in beneficial compounds, such as polyphenols. Preliminary research<\/a> suggests that these polyphenols in dates \u2014 and likely other beneficial compounds \u2014 are associated with a wide variety of health benefits.\u2019 \u2714\ufe0f Dates are rich in antioxidants<\/p>\n Research<\/a> shows that dates are abundant in phenolic antioxidants (including catechins) as well as flavonoids<\/a>, which have antioxidant properties. Here\u2019s why antioxidants are great for your health: They fight free radicals (cell-damaging chemicals), are involved in the mechanisms that repair DNA and help keep our cells healthy, according to Harvard School of Public Health<\/a>. That\u2019s one reason why a diet that\u2019s full of fruits and vegetables is especially healthy for us humans.<\/p>\n \u2714\ufe0f Dates are high in fibre<\/p>\n According to the Mayo Clinic<\/a>, dietary fibre is a key component of a healthy diet, keeping your digestion system chugging along<\/a> and reducing your risk for heart disease, diabetes, and certain types of cancer, as well as helping you stay at a healthy weight. And like other fruits, dates are a good source. Says Dr. Crupain, \u2018Two dates have about 3 grams of fibre – a little over 10% of the daily recommended amount. The fibre in dates is important for helping you feel full, feeding your gut bacteria, and keeping you regular.\u2019<\/p>\n \u2714\ufe0f Dates are a heart-healthy food<\/p>\n \u2018Dates are a heart-smart food primarily because of their antioxidants and fibre content,\u2019 says Blatner. \u2018They contain antioxidant compounds like polyphenols, which may decrease inflammation to support heart health. And the fibre in dates can support healthy cholesterol<\/a> and triglyceride levels.\u2019 All in all, this can add up to a stronger ticker!<\/p>\n \u2714\ufe0f Dates have bone-building benefits<\/p>\n There are various nutrients in dates that are beneficial for bone health<\/a>. \u2018They contain phosphorus, magnesium, and calcium,\u201d Blatner points out. \u2018However these minerals are not in high amounts, so while dates have benefits they\u2019re not officially considered \u2018good sources.\u2019\u2019 She adds, however, \u2018Dates are a good source of copper<\/a> [19%DV], which is another mineral that may support healthy bones.\u2019<\/p>\n \u2714\ufe0f Dates are versatile<\/p>\n \u2018Dates are naturally sweet and chewy, and they\u2019re versatile as well,\u2019 says Blatner. \u2018I consider them \u2018nature\u2019s caramel\u2019 because they have a rich caramel-like flavor, but you can also use them in savory recipes. Dates have a pit in them, so get them already pitted or make sure to remove the pits before eating.\u2019<\/p>\n FAQHow many dates can a person eat in a day?<\/p>\n \u2018Medjool dates tend to be the most popular in the U.S.\u2014 you can enjoy two or three of these dates a day, since that\u2019s considered one serving,\u2019 says Blatner. \u2018That gives you space in your day to enjoy other types of fruits as well.\u2019 And then you\u2019ll get even a greater variety of nutrients!<\/p>\n How to eat dates<\/p>\n Here are some ideas from Blatner for enjoying dates:<\/p>\n Stuff dates with nut butter, goat cheese, or even chopped nuts for a snack.Add chopped dates to oatmeal<\/a> or yogurt parfaits.Put chopped dates in salads; Blatner especially loves the combo of kale, dates, chopped nuts, and Parmesan.Mix chopped dates into a batch of homemade granola<\/a>.Use dates as a binder when making energy bites.Put dates in smoothies<\/a> to naturally add sweetness.Enjoy two-ingredient brownie bites by blending dates with cacao powder.
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