17 Health Benefits of Dates And Date Recipes

Introduction

Dates are a popular type of fruit that have been around for a long time. The origin of dates can be traced back to almost 5320 BC. The fruit is a staple item for people in the Middle East and North Africa and is mainly cultivated in these regions¹.  

Dates are believed to be highly beneficial for the body due to their rich composition of macronutrients and many other healthy elements. To reap their health benefits, they should be included in your diet and there are many simple ways to do this.  

In this article, we will be discussing about the nutrient profile and the potential health benefits of dates. We will also be discussing some date recipes which can help you incorporate dates into your routine diet. 

What are Dates?

Dates are basically tropical fruits that are grown on date palm trees. Scientifically known as Phoenix Dactylifera, they are proposed to be one of the healthiest fruits in the world. Dates are categorized as dry fruits and have been an important part of West Asian heritage. 

Nutritional Value of Dates

The nutrition data of dates is power-packed. The fruits are packed with a lot of essential vitamins and other nutrients that can be extremely helpful to your overall health. When it comes to nutrition, their high fibre and carbohydrate content undoubtedly make them one of the healthiest dry fruits¹. 

Nutritional Value per 100g of dates: 

• Calories: 270-310 
• Protein: 5.1 g  
• Total Fat: 0.4 g 
• Sodium: 2 mg  
• Potassium: 656 mg 
• Carbohydrates (dietary fibres and sugar): 75 g  
• Antioxidants: 80400 micromole  

These values may differ from variant to variant.  

Dried or fresh dates are both very good sources of vitamins including B1, B2, B3, and B5. These are all essential vitamins that are required to maintain the optimum health of your body. 

Thus, the high nutrient content of the fruit contributes to its highly beneficial properties. 

Top Health Benefits of Dates

In this section, we will be discussing the various benefits that dates may have for your health. 

1. Provide Energy to the Body 

Dates are popular for providing energy to the body all through the day. This is because of their high calorie and natural sugar content. 100g of dates provide about 314 kilocalories of energy, making them a great source of energy boost¹. The dry fruit version of dates is even richer in calories than the fresh fruit.  

While much of this energy is in the form of sugars (like fructose and glucose), it has ample amounts of fibre and a low glycaemic index. This means that 2-3 dates at a time can be a safe source of low-fat energy even for diabetics.  

2. Aid Healthy Bowel Movements 

The fibre content in dates fruit is extremely high, this can be highly beneficial to people who are suffering from health issues caused due to irregular bowel movements. Dates can help in regularising bowel movements when consumed daily. They can aid your digestive health and help you lead a healthy life. Therefore, it can be conclusively said that the date’s benefits on your overall diet are unparalleled².   

3. Work as an Anti-Inflammatory Agent 

Inflammation is a reactive mechanism of the human body that helps fight against several diseases, trauma, and infections. The regulation of inflammatory agents plays a crucial role in maintaining the overall health of the patient. Dates are rich in compounds known as antioxidants that help fight inflammation in the body³. 

When compared to other dried fruits in the same category, dates top the chart with the highest concentration of antioxidants. Dates are rich in antioxidants including: 

• Carotenoids: Carotenoids are known for their ability to significantly reduce the chances of macular degeneration which can be highly dangerous to your ocular well-being. Carotenoids are also known to be protective for the heart. Regular consumption of dates can help in promoting better heart health. 
• Flavonoids: This is an antioxidant that can benefit your body by helping with multiple issues. Flavonoids are known for their anti-inflammatory properties and their high affinity in helping to reduce the effects of chronic diseases such as diabetes.  Flavonoids are also beneficial to your brain and work towards the reduction of the risk for certain brain degenerative diseases. There are also indications that shows that Flavonoids can help in reducing the risk of certain types of cancers. 
• Phenolic Acid: Phenolic acid is a much-discussed antioxidant mainly known for its anti-inflammatory properties. It helps in reducing the risk of developing cardiac issues and also works to lower the chances of being inflicted by certain types of cancer. 

These antioxidants are effective in reducing inflammation within the body and therefore help avoid the risk of several diseases.  

4. Improve Brain Functionality 

Inflammatory cytokines such as Interleukin can be extremely dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease.  

The regular use of dates has been found to be beneficial in reducing the IL-6 levels and thereby helping in reducing the risk of developing brain degenerative conditions such as Alzheimer’s. An in-vivo study⁴ on mice has also shown that the inclusion of date palm in the feed leads to the reduction of amyloid beta-protein activity which can reduce the production of plaques that can harm the brain. Plaques are highly dangerous and can lead to cell death causing severe conditions such as Alzheimer’s. The study⁴ also showed that consuming dates reduces issues related to anxiety disorder and also helps in boosting memory and learning.  

The effects regular consumption of dates can have on your neural health are many. Dates are rich in nutrients such as potassium which is very beneficial for your neurological health. So, besides preventing degenerative diseases such as Alzheimer’s, dates can also help in the overall improvement of your brain and nervous system. 

5. Facilitate Natural Labour 

Eating dates benefits women as it is believed to increase the likelihood of natural labour, reducing the complications associated with caesarean deliveries. Some studies⁵ suggest that incorporating dates into a pregnant woman’s diet can help lower the pressure during childbirth owing to specific compounds present in dates that mimic oxytocin, facilitating healthy contractions. Additionally, the high tannin content in dates aids in the labour process, making it smoother and more comfortable for women. These date benefits in pregnancy make them a valuable addition to a pregnancy diet. 

6. Reduce Risk of Cancer 

Dates have a compound called beta D-glucan which is advantageous in promoting anti-tumour activity within the body. The high concentration of antioxidants in dates also helps in reducing the activities of free radicals (elements that can cause cancer) and thereby reduce the risk of cancer occurrence³. Thus, daily consumption of dates may have a positive effect for avoiding cancer risks.  

7. Fight Microbial Infections 

Bacterial infections are usually discomforting and can sometimes become dangerous also. Antibiotics are the mainstay for treating bacterial infections.. However, natural remedies like dates may also help alongside. A study¹² conducted using extracts from the pits and leaves of date revealed that it had active resistance against certain harmful bacteria. It was found that dates can be beneficial against deadly microbes such as E. coli and pneumonia. But do remember to speak to your healthcare advisor before doing any treatment on your own. 

8. Help Manage Diabetes 

Diabetes Mellitus is one of the most common diseases around the world. Diabetes is treated using a combination of several oral medicines and insulin supplementation.  

It is proposed that dates have the ability to increase the production of insulin and also have several properties that can help reduce the rate of absorption of glucose from the intestine. This can help in reducing the risk that is posed by diabetes. The reduction of glucose absorption helps lower blood glucose levels that are beneficial for people suffering from diabetes⁶. The exact mechanism of how dates help in reducing the effects of diabetes is still being researched upon. Thus one should consume them within limits as prescribed. 

9. Can Protect the Kidneys 

Dates have various properties that can help your kidneys stay healthy in difficult circumstances. It is found that some varieties of date fruit can actively reduce the lesions caused by nephrological disorders. Date extracts can also help reduce excess plasma and creatinine in the kidney that improves the overall health of kidneys².  

10. Can Improve Fertility Among Males 

There are various vitamins and minerals present in the fruit which can help in improving the sperm count and also in increasing sexual libido in males. The microelements that are constituents of date palm such as estrone and sterols, may play a role in improving male fertility³. Date pollen extracts are also studied widely for their positive effects on male sperm motility and count. 

11. Promote Bone Health 

Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper⁷. These micronutrients help in the development of your bone health. Dates can be an important supplement to your diet if you are suffering from bone problems. The micronutrients in dates may also help in dealing with bone conditions such as osteoporosis. So, including dates as a part of your diet can be beneficial for your bones.  

12. Improve Skin Health 

Dates are a very good alternative to harmful chemicals found in skincare products. The high concentration of vitamin C and vitamin D in dates ensures that your skin receives all the nourishment required for healthy glowing skin. Vitamin C & D works for the improvement of your skin’s elasticity which is very hard to maintain as you age. 

The nutrients present in dates, are helpful in improving your skin health and making you look younger for a longer period of time⁸. Dates are also useful in maintaining a healthy balance of melanin in your skin by reducing the chances of it being deposited in various locations. 

13. Helpful for Hair Growth 

Dates are believed to be beneficial for hair loss possibly due to their high iron content. The increased iron content in dates helps in maintaining the blood flow to the scalp and providing  the required nourishment⁹. The increased flow of oxygen to your scalp can facilitate the growth of new hair and possibly also reduce the rate of hair fall. 

14. Help Deal with Hangovers 

Excessive alcohol use can have a major effect on your productivity. There are various products  that are used to counter alcohol-induced hangovers. Although not conclusively proved, it’s traditionally believed that soaked dates may help reduce the effects of inebriation and hangovers. It is seen in many tribal communities that date palm extracts are added to beer to reduce the intoxicating effect it has.  

15. Keep the Eyes Healthy  

Dates are rich in vitamin A and their regular consumption may help protect your eyes from conditions like night blindness in the long run. Date palms are one of the oldest natural medicines that is used in traditional medicine forms to heal problems arising out of vitamin A deficiency, managing eye issues being one of them. 

16. Help Manage Weight 

Substituting white sugar with dates that are turned into a paste can make your meal sweet and healthy as well as help your mange your weight at the same time. The high content of fructose in dates provides a caramel-like sweetness in the fruit. So, you can replace a lot of processed sugar in your diet by some natural date paste. Plus, dates have ample amounts of fibre and a low glycaemic index which are beneficial for weight management¹⁰. But remember to consume in moderation else they can have an opposite effect.  

17. May Help with Anaemia 

In some studies¹¹, consuming dates regularly is compared with taking iron supplements for managing anaemia. The results showed that dates can be used to deal with anaemia by increasing the iron content in haemoglobin. This may help solve a problem with taking iron supplements regularly for anaemia as these supplements tend to cause gastric disturbances. While this is not one of the generalized health benefits of dates, it does go to show that this superfood can be surprisingly useful. 

Did you know that date palms are incredibly resilient trees? They possess an amazing ability to survive and thrive in harsh environments. Despite challenging conditions like extreme heat, aridity, and limited water availability, date palms have adapted to these circumstances and can still produce their delicious and nutritious fruits. It’s truly fascinating how nature equips these trees to flourish even in the most adverse of circumstances¹³! 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

5 Easy Date Recipes

In the below section, we will show you the magic dates can bring to your diet when used correctly. 

1. Banana Date Smoothie

Making a smoothie for breakfast is one of the easiest things to do. It adds enough nutrition to the body to get through the morning. 

Ingredients: 

• Ripe Bananas: Two 
• Pitted Dried Dates: Quarter Cup 
• Almond Milk: Two Cups 
• Chia Seeds: Two Tea Spoons 
• Ground Cardamom: Half Teaspoon 
• Juiced Lime: Half Cut 
• Ice Cubes: Four 
• Ground Cinnamon: A Pinch 
• Salt: A Pinch 

Method of Preparation: 

• It’s quite easy to prepare this smoothie, you just need to add all the ingredients into a blender and blend at high speed.  
• Once it’s smooth, take it out and serve it in two large glasses, and sprinkle it with cinnamon on top. 

2. Fig & Date Oatmeal Baked with Pecans 

An oatmeal breakfast can keep you up and running for a considerable amount of time. Introduce a little date to it and you have a superfood on your plate. 

Ingredients: 

• Chopped Pecans: Three Tablespoons 
• Raw Sugar: Quarter Cup Plus One Tablespoon 
• Cornstarch: One Tablespoon 
• Butter Unsalted: Three Tablespoons 
• Rolled Oats: One and a Half Cup 
• Baking Powder: One Teaspoon 
• Ground Cinnamon: Half Teaspoon 
• Chopped & Pitted Medjool Dates: Six Pieces 
• Milk: Three Fourth of a Cup 
• Egg: One Large 
• Figs Thin Slices: Two Pieces 

Method of Preparation: 

• Start by preheating your oven to 350 Degrees Fahrenheit 
• Mix one tablespoon of sugar, cornstarch, and finely chopped pecans in a bowl. 
• Take out an 8-inch pie baking plate and add butter to it and heat until the butter is melted in the oven. 
• Grease the pan with the heated butter and scoop two spoons to add to the pecan mixture to be set aside. 
• Take a big bowl and mix chopped dates, a quarter cup of raw sugar, cinnamon, baking powder, and oats. 
• Add the melted butter into a bowl and mix with egg and milk and stir properly. 
• Now pour the mix into the pie plate and add the sliced figs on the top. Garnish the mixture with the pecan mixture. 
• Bake for around 30 minutes and notice if the pie is turning brown and the edges are hard. Once done, slice and serve. 

3. Tahini Date with Salted Caramel 

Caramel candies are always a delight. Mix it with the nutrition and the excellent taste of Tahini dates and you have a healthy candy to munch on. 

Ingredients: 

• Pitted Dates: One Cup 
• Tahini: Half Cup 
• Coconut Oil: Two Tablespoon 
• Cardamom Grounded: Half Teaspoon 
• Finishing Salt: One-Eighth of a Teaspoon 

Method of Preparation

• Create a thick, smooth, and creamy paste in a blender using ingredients like Tahini, cardamom, dates, and coconut oil. 
• Pour the paste into a loaf pan and even it out using a spatula. 
• Sprinkle the finishing salt. 
• Freeze the mixture until it becomes hard. Then take it out of the pan and cut it into small pieces. 
• These candies can be stored in the freezer in an airtight container for a month. 

4. Creamy Orange Date Smoothie 

Oranges are an excellent source of a bunch of natural vitamins. Combine it with dates and you have a highly nutritious drink that is extremely tasty. 

Ingredients: 

• Medium Orange Peeled and Frozen: One 
• Coconut Milk Unsweetened: One Cup 
• Sweet Potato Flesh: One-Third Cup 
• Medjool Dates: Two Pieces 
• Tahini: One Tablespoon 
• Bee Pollen: One Teaspoon 
• Vanilla Extract: Half Teaspoon 
• Sea Salt: One Pinch 
• Sesame Seeds: For Garnish 

Method of Preparation: 

• The preparation of this smoothie is fairly easy. You just have to add all the ingredients into a blender and mix at high speed until the blend is creamy and smooth. This usually does not take more than 45 seconds. 

5. Carrot Bread with Dates 

This vegan bread is a healthy date snack and a flavourful breakfast choice. Thanks to the dates, this bread has a hint of sweetness and can serve to be the perfect appetizer with dates for people who do not enjoy consuming sweetened food. 

Ingredients: 

• 2 cups whole flour 
• 2 tsp baking powder 
• 2 tsp cinnamon powder 
•  ½ tsp sea salt 
• 1 medium ripe banana 
•  ½ tsp baking soda 
• 1/4th cup olive oil 
•  ½ cup soft dates 
• 1 tsp ginger finely grated 
• 1 cup oat/almond milk 
• 1 cup shredded carrots 

Preparation: 

• Preheat the oven and grease a tin loaf foil. 
• Mix the flour, cinnamon, baking powder, baking soda and salt. Set it aside. 
• In a mixer or processor, blend banana, dates, and olive oil until smooth. Add the milk and ginger to make a smoother paste. 
• Add the shredded carrots and stir. 
• Add the smooth paste to the dry ingredients and stir to combine well. 
• Put the batter in the preheated oven tin foil and bake for 55 minutes. 
• Let it cool for about 15 minutes before transferring it to an airtight container. 
• Store it at room temperature for 3-5 days. 
• Slice it up to serve.

Experiment using the above recipes to create an appetite for dates and improve your overall health. 

Fascinating fact: Dates have been a dietary staple for over 5,000 years in the Middle East and North Africa, providing essential nutrition and sustenance to communities in arid regions. These ancient fruits have played a vital role in ensuring food security and nourishment in challenging environments¹⁴. 

Dr Rajeev Singh, BAMS

Conclusion

Dates can be highly beneficial for overall health. They are packed with nutrients that are essential for proper functioning of the body. Dates can easily be incorporated in your diet to soak in their health benefits. They can be consumed as is or blended with baked goods to provide a sufficient amount of energy to keep to you going throughout the day. But remember, dates have a high natural sugar content, so they should not be consumed in large quantities. It’s important for individuals with diabetes or those concerned about blood sugar levels to consult with a healthcare professional before incorporating dates in routine diet. 

Frequently Asked Questions (FAQs)

References

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7. Dghaim R, Hammami Z, Al Ghali R, Smail L, Haroun D. The mineral composition of date palm fruits (Phoenix dactylifera L.) under low to high salinity irrigation. Molecules. 2021 Dec 4;26(23):7361. doi: 10.3390/molecules26237361. PMID: 34885942; PMCID: PMC8659257. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8659257/
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10. Sayas-Barberá E, Paredes C, Salgado-Ramos M, Pallarés N, Ferrer E, Navarro-Rodríguez de Vera C, Pérez-Álvarez JÁ. Approaches to Enhance Sugar Content in Foods: Is the Date Palm Fruit a Natural Alternative to Sweeteners? Foods. 2023 Dec 29;13(1):129. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10778573/ 
11. Irandegani F, Arbabisarjou A, Ghaljaei F, Navidian A, Karajibani M. The Effect of a Date Consumption-Based Nutritional Program on Iron Deficiency Anemia in Primary School Girls Aged 8 to 10 Years Old in Zahedan (Iran). Pediatric Health Med Ther. 2019 Dec 19;10:183-188. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6927593/ 
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