Dates are the fruit of the date palm, a tree native to the Middle East and North Africa, and they’re loved the world over for their portable, plump sweetness. They are rich in fibre and potassium and provide useful amounts of magnesium, copper, manganese, vitamin B6 and antioxidant polyphenols, plus smaller amounts of iron and calcium.
Wellness
Iron. Dates contain some iron, which helps make healthy red blood cells. They aren’t a treatment for anaemia on their own; if you think your iron is low, see your GP for a blood test.
Blood sugar. Despite their sweetness, dates have a low to moderate glycaemic index thanks to their fibre. They are still high in natural sugar, so if you live with diabetes, enjoy one or two at a time alongside protein or fat.
Antioxidants. Dates are rich in polyphenol antioxidants that help protect cells from damage. Fibre-rich diets are also linked with a lower risk of bowel cancer.
Digestion. With around 1.6 grams of fibre per Medjool date, dates help keep you regular and ease constipation, especially when soaked overnight and eaten in the morning. Early research suggests their fibre and polyphenols feed the helpful bacteria in your gut.
Heart health. Dates are high in fibre and potassium and low in fat and sodium. Potassium helps regulate the heartbeat and supports healthy blood pressure, and diets higher in potassium are linked with a lower risk of stroke.
Nervous system. Potassium and magnesium help nerves and muscles send signals.
Bones. Dates add some magnesium, potassium and calcium, nutrients that work together for strong bones.
Folklore. Dates soaked overnight in goat’s milk are a traditional remedy for boosting stamina. This isn’t scientifically proven, but their natural sugars certainly give you energy.
Beauty
Skin. The polyphenol antioxidants in dates help protect skin cells from free-radical damage.
Teeth. Dates are sweet and sticky, so rinse with water or brush after eating them to protect your teeth.
Weight management
Filling fibre. Dates are portable, poppable and full of fibre that helps you feel satisfied. They are energy-dense, though, at around 280 kilojoules (66 Calories) per Medjool date, so two or three make a sensible serve.
Energy boost. Their natural sugars (glucose, fructose and sucrose) give you energy within about half an hour, making dates a perfect workout companion.
Cooking with dates
Dates can be eaten raw, soaked overnight, puréed, sautéed or mashed into a paste, and they make outstanding appetisers and confections. Buy dates that look plump and shiny.
- For scrumptious party canapés, stuff dates with feta, wrap them in prosciutto and bake. The sweet and salty combination is sure to impress your guests.
- Dates are sweet, textural additions to breakfast bowls, salads, ancient grains and curries.
- Soak dates, then purée or simmer them into rich, aromatic sauces and glossy glazes for your favourite protein, such as pork tenderloin.
- Thanks to their natural sweetness, dates make tantalising treats such as old-fashioned date squares, date and nut loaf, pies, cookies, cakes, puddings and smoothies with coconut kefir, and a great base for slices made with cacao and coconut oil and no refined sugar.
Interesting fact: date palms are among the oldest cultivated fruit trees, grown in the Middle East since at least 4000 BC.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
