21 Health Benefits Of Dates And Date Recipes

Introduction

Dates are a popular type of fruit that has 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. Mainly cultivated in these regions, dates are highly beneficial due to the innate composition of macronutrients and many other healthy elements.

The need for dates to be included in your diet will form a long list. Its highly beneficial advantages can be harnessed by introducing it into your diet. In this article, we will be trying to educate you on the benefits dates have on your health and also on the nutritional marvel that it is. We will also be discussing some date recipes which will help you in making dates a part of your diet.

Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.

What are Dates?

Dates are basically tropical fruits that are grown on date palm trees. It’s scientifically known as Phoenix Dactylifera and is one of the healthiest fruits in the world. Dates are categorized as dry fruits and have been an important part of West Asian heritage.

 When considering calories in dates, it’s important to note that they have high natural sugar content The dry fruit version of dates is richer in calories than the fresh fruit. The high-calorie content in dates has led to their popularity as they provide energy throughout the day. 

Benefits of Dates:

The high nutrient content of the fruit contributes to its highly beneficial properties. The need for a comprehensive fruit diet cannot be fulfilled without the inclusion of dates. In the below section, we will be discussing the various benefits that dates can have on your health.

1. Dates Are Highly Nutritious:

The nutrition data of dates are really off the charts. 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 dates nutrition, their high fiber and carbohydrate content undoubtedly make them one of the healthiest dry fruits.

• 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 fibers and sugar) – 75 g 
• Antioxidants – 80400 micromol 

* These values may differ from variant to variant. 

Dates have a high energy content, with 100g of dates containing about 314 kilocalories of energy, making them a great source of energy boost. While much of this energy is in the form of sugars (like fructose and glucose), it has ample amounts of fibre and a low glycemic index. This means that 2-3 dates at a time are a safe source of low-fat energy even for diabetics. This is one of the best benefits of eating dates, contributing to weight management and helping in blood sugar regulation. 

2. Aids 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. In a study conducted on a group of 21 test subjects, the results showed that dates helped in regular bowel movements for the group who consumed it daily for a week. The group who did not consume dates faced irregular bowel movements. It was also noticed that the concentration of ammonia in the stool was also significantly reduced when dates were consumed regularly. Therefore, it can be conclusively said that the date’s benefits on your overall diet is unparalleled. They can aid your digestive health and help you lead a healthy life.  

3. High Concentration of Antioxidants:

Antioxidants are basically compounds that inhibit the process of oxidation and thereby eliminate the dangerous free radicals that can cause a lot of harm to your cells. Oxidation can be very dangerous as it can be very harmful to the structural and genetic integrity of your cells.

Dates are known for their high concentration of antioxidants. When compared to other dried fruits in the same category, dates top the chart with the highest concentration of antioxidants. The need for antioxidants in your daily diet cannot be stressed more. 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 for their ability to work wonders for your heart. Cardiac health is one of the most pressing issues in today’s health scenario and the use 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 a lot towards the reduction of the risk for brain degenerative diseases such as Alzheimer’s. There are also indications that prove that Flavonoids can also help in reducing the risk of certain types of cancer too.
• Phenolic Acid: Phenolic acid is a much-discussed antioxidant mainly known for its anti-inflammatory properties. It has a very good history in reducing the risk of developing cardiac issues and also works a lot in reducing the chances of being inflicted by certain types of cancer.

4. Improves 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 presence of inflammatory markers is never a good sign for your neural health and therefore it is to be considered with extreme care.

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 study 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 study 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 is manifold. Besides preventing degenerative diseases such as Alzheimer’s they can also help in the overall improvement of your brain.

5. Facilitates Natural Labour:

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

6. Reduces Risk of Cancer:

In-depth studies about dates revealed that the presence of a compound called beta D-glucan in dates is very advantageous in promoting an anti-tumor 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 reduces the chances of cancer from happening. The daily consumption of dates can significantly reduce the risk of cancer and the occurrence of benign tumors too.

7. Prevents Microbial Infections:

Bacterial infections can sometimes be deadly and can also cost a lot to treat. In the current medical scenario, almost all microbial infections are treated with the help of antibiotics which is an expensive way of treatment and also comes with a baggage of side effects. Substituting antibiotics with natural products can be both a physically and financially sound decision. A study 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.

8. Helps Fight Diabetes:

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

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 a lot in reducing the risk that is posed by diabetes. The reduction of glucose absorption will inevitably reduce blood glucose levels that are beneficial for people suffering from diabetes. The exact procedure of how dates help in reducing the effects of diabetes is still being researched upon.

9. Works 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. 

Compounds in dates known as phenolics and flavonoids are effective in reducing inflammation within the body. There are proofs from conclusive studies that show that the extracts from date leaves can be used as an effective anti-inflammatory drug.

10. Can Protect Your Kidneys:

Dates have various properties that can help your kidneys stay healthy in difficult circumstances. In a study conducted on Ajwa, a type of date that is mainly found in West Asia, it was found that the 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 kidneys. 

11. 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 the sexual libido in the person. Dates benefit for sex, as the presence of flavonoids and various amino acids in dates makes sure that the sexual performance of the male is fulfilled with enough energy. The microelements that are constituents of date palm such as estrone and sterols can help improve male fertility by a huge margin. Date pollen extracts are also studied widely for their positive effects on male sperm motility and count.

Dates offer a range of vitamins and minerals that provide notable benefits for men’s sexual health. Dates benefit for men, particularly in terms of sexual performance and libido, as they contain flavonoids and various amino acids that enhance male energy and satisfaction. Additionally, the microelements found in date palms, including estrone and sterols, significantly contribute to improved male fertility. Studies also focus on the positive effects of date pollen extracts on sperm motility and count, underscoring the valuable dates benefit for men’s sexual well-being.

12. Promotes Bone Health:

Want to know what are dates rich in? Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper. These micronutrients help in the development of your bone health. Dates can be one of the most important supplements to your diet if you are suffering from bone problems. The micronutrients in dates are also highly effective in treating bone conditions such as osteoporosis. So, it’s highly advisable that you include dates as a part of your diet for healthier bones. 

13. Adds Strength To Your Nervous System:

The nervous system is basically the communication network that keeps your body functioning. Neurological problems are highly dangerous as they can affect multiple parts of the body at the same time.

Dates are rich in nutrients such as potassium which is very beneficial for your neurological health. Foods that are high in potassium make the communication between nerve cells easier. The low amount of sodium in dates also reduces the chances of hypertension which in turn will help keep your nerves safe from increased blood pressure.

14. Improves Your Skin:

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 work for the improvement of your skin’s elasticity which is very hard to maintain as you age.

The nutrients present in dates, with the added benefit for skin,  are also helpful in preventing faster ageing and help you look young for a longer period of time. 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.

15. Reduces The Rate of Hair Loss:

Dates are a very good substitute to many over-the-counter medications that claim to stop hair fall. Dates benefit for hair is well-known, as they are extremely rich in iron, which makes them extremely beneficial for your hair. The increased iron content in dates ensures that the blood flow remains strong and the scalp gets the nourishment it deserves. The increased flow of oxygen to your scalp will facilitate the growth of new hair and also reduce the rate of hair fall by a great margin.

16. Helps Deal With Hangovers:

Most millennials today miss a lot of productivity due to drinking the prior day. There are various products out there that are beneficial to heal the problems associated with alcohol-induced hangovers. Although not conclusively proved, there are many cases in which soaked dates has helped reduce the effects of inebriation and hangovers.

For better results, it is advised that the date is peeled gently and soaked in water and has to be consumed the following morning. There are also known cases in many tribal communities where date palm extracts are added to beer to reduce the intoxicating effect it has. Taking a couple of dates after the party night can get you up and running for the following days.

17. Dates Are Rich In Vitamins:

Dates can provide you with a great dose of Vitamin requirement for your body. It is a great alternative to Vitamin supplements. 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. The need for vitamins can be easily met by including a sufficient amount of dates in your daily diet.

18. Reduces the Chance of Getting Night Blindness:

The major cause of night blindness is long-term deprivation of vitamin A. Dates are rich in vitamin A and regular consumption of it can ensure that you do not get affected by night blindness in the long run. The use of dates to cure night blindness is recorded in the history of West Asian countries. Date palms are one of the oldest natural medicines that is recommended to heal problems arising out of vitamin A deficiency.

19. Dates are Excellent Sweeteners:

The high content of fructose in dates provides a caramel-like sweetness in the fruit. Substituting white sugar with dates that are turned into a paste can make your meal sweet as well as healthy at the same time. So, reduce the use of white sugar and introduce some date paste into your diet to reduce the consumption of processed sugar. 

20. Dates Are Versatile:

Versatility in food, basically means that it can be used in preparing a wide variety of recipes. Even though dates are mostly consumed in their fresh or dried formats, they have an excellent quality of blending with multiple recipes. Dates are widely used in the preparation of baked and sweet products due to their greasy and sticky nature.

The versatility of dates, with the added benefit of fiber in dates, makes them very easily consumable, even by people who might not like the flavor. Dates can incessantly blend with baked goods and provide a sufficient amount of nutrition that is required for a healthy lifestyle. You can enjoy all the goodness of dates without even realizing you are consuming dates, this is a boon for many mothers as they try to introduce their kids to healthy diets.

21. May Help With Anaemia

In some studies, consuming dates regularly is compared with taking iron supplements as a treatment for anemia. The results showed that dates can be used to decrease anaemia by increasing the iron content in haemoglobin. This is interesting because dates aren’t very high in iron (between 0.24mg and 3mg per 100g), yet they showed comparable results against iron supplements. This may help solve a problem with taking iron supplements regularly for anemia since these supplements tend to cause constipation. While this is not one of the generalized health benefits of dates, it does go to show that this superfood can be surprisingly useful.

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 environments.

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 circumstances!

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

Types of Dates:

Dates are extremely nutritious and are packed with multiple benefits as you have read in the above sections. Not all dates look and taste the same. There are various varieties of this fruit that can be found across the globe. These varieties are all beneficial and differ mostly due to the country of origin.

Here Are Some Common Types of Dates:

• Medjool Dates: Known for their large size and sweet, caramel-like flavor, Medjool dates are often referred to as the “king of dates.”

• Deglet Noor Dates: These dates are smaller and slightly drier than Medjool dates. They have a rich, nutty taste and are commonly used in various dishes.

• Barhi Dates: Barhi dates are yellow and have a crunchy texture when fully ripe. They are often enjoyed fresh.

• Halawy Dates: These dates are typically soft, golden brown, and have a creamy texture. They are known for their honey-like taste.

• Khadrawy Dates: These dates are dark brown and have a soft, caramel-like flavor. They are often enjoyed as a snack.

• Dayri Dates: Dayri dates are small, cylindrical dates with a firm texture and a mildly sweet taste.

• Thoory Dates: Thoory dates are dry and have a chewy texture. They are often used in cooking or baking.

• Zahidi Dates: These dates are oval and golden-yellow, with a mild, sweet flavor. They are commonly used for snacking and making date sugar.

5 Easy Date Recipes:

Most people believe that dates can be only consumed in the format it comes to the stores. These people are the ones who are truly unlucky to miss out on the endless possibilities that come from the versatile nature of dates. 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 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. Date Syrup:

Date syrup is an excellent alternative for artificial sweeteners like white sugar. If you are suffering from health issues like type 2 diabetes and still have a craving for sweet food, replacing sweet with date syrup can be very beneficial. Date syrup when concentrated can be used in any sort of preparation.

Ingredients:

• Oil – One Cup
• Dried and Pitted Medjool Dates – One Pound
• Water – Four Cups

Equipment:

• Measuring Cup
• Saucepan
• Cheesecloth
• Blender
• Shears
• Jar with Lids
• Fine Mesh Strainer

Method of Preparation:

• Cut Dates – Use kitchen shears with oiled edges to finely chop the dates.
• Simmer the dates in water with occasional stirring for about 30 minutes.
• Remove the simmered mixture and allow it to cool down for 30 minutes.
• Blend the cooled mixture in a blender until it becomes sweet for about one minute.
• Use the fine mesh strain covered with cheesecloth to strain the mixture to get rid of all small pieces. Take out the cheesecloth and strain it to get the entire solution out.
• You can then taste the syrup and determine if it is sweet enough, if not you can reheat to thicken it to attain the level of sweetness in a saucepan.

Dates are highly beneficial for overall use. If you are seeking to reduce the number of health issues you encounter due to the lack of nutrients present in your diet, dates are the one thing that you cannot choose to ignore from your daily diet. Experiment using the above recipes to create an appetite for dates and improve your overall health.

6. Carrot Bread With Dates

This vegan bread is a healthy date snack and a flavorful 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.

Frequently Asked Questions (FAQs):

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