Move Over Raisins and Prunes!

There’s a new dried fruit superstar in town, and it’s time we all took notice. Dates, harvested from the date palm trees in tropical areas, offer a sweet, caramel-like flavor that rivals any candy. While fresh dates are delightful, dried dates pack an even sweeter punch and are more readily available. But don’t let their sugary taste fool you; dates are a powerhouse of nutrition and provide a multitude of health benefits.

Are Dates Ideal for You?

Absolutely! According to the U.S. Department of Agriculture (USDA), one serving of dates (approximately 100 grams or four dates) contains:

• Carbohydrates: 65% (Including Natural Sugar and Fiber)
• Fiber: 8%
• Protein: 2%
• Fat: 0.5%
• Potassium: 15%
• Magnesium: 10%
• Iron: 5%
• Calcium: 3%
• Vitamins: 17% Trace amounts (Vitamin B6, A)

Registered dietitian Gillian Culbertson, RD, LD, explains, “Dates are high in natural sugars, so drying them only enhances their sweet, caramel-like flavor. But just because they are sugary does not mean they are unhealthy. Dates have several health benefits and are high in minerals.” Let’s dive into these benefits and discover how dates can be a delicious and nutritious addition to your diet.

Health Benefits of Dates

1. Improve Digestive Health

Dates are a fantastic source of dietary fiber, with about 7 grams per serving. Fiber is essential for maintaining digestive health, and it helps to:

• Improve your cardiac health.
• Keep blood sugar levels stable.
• Lower your LDL (bad) cholesterol and total cholesterol.
• Reduce weight gain and obesity.
• Lower your risk of colorectal cancer, stroke, type 2 diabetes, and heart disease.

2. Prevent Chronic Disease

Dates are rich in plant components that function as antioxidants. Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that can lead to chronic diseases. The antioxidants found in dates include:

• Carotenoids
• Flavonoids
• Cellulose
• Phenolic acid
• Polyphenols

These antioxidants help prevent the development of diseases such as cancer, cardiac disease, glaucoma, and infectious diseases.

3. Improve Brain Health

Several studies have linked dates to better brain function due to their antioxidant properties. Antioxidants reduce inflammation throughout the body, including the brain. Brain inflammation is associated with disorders like Alzheimer’s, Parkinson’s, and amyotrophic lateral sclerosis (ALS). Research indicates that consuming dates may lead to:

• Better recall and enhanced comprehension.
• Fewer anxiety-related actions.

• Reduced amyloid beta proteins in the brain, which are linked to Alzheimer’s disease.

4. Help in Natural Childbirth

There is some research to support that eating dates could encourage labor. Compounds in dates appear to stimulate oxytocin receptors, which are essential for effective labor contractions. Consuming dates in the last month of pregnancy might decrease the time spent in labor.

5. Youthful Skin

Dates are high in phytohormones, plant hormones that may have anti-aging effects on your skin. A small trial involving a skin lotion with 5% date palm kernel extract showed a significant reduction in the size and depth of wrinkles in middle-aged women.

6. Incorporating Dates into a Bodybuilder’s Diet

For bodybuilders, dates can be a versatile and nutritious addition to their diet. Here are some ways to include dates in your daily meal plan:

• Pre-Workout Snack: Consuming a few dates before a workout provides an energy boost due to their quickly absorbed natural sugars.
• Post-Workout Recovery: Dates help replenish glycogen stores and provide essential nutrients for muscle repair and growth.
• Smoothies and Shakes: Adding dates enhances the flavor and nutritional value of protein shakes or smoothies.
• Energy Bars: Homemade energy bars with dates, nuts, and seeds are a perfect on-the-go snack.
• Salads and Oatmeal: Chopped dates add a sweet and nutritious twist to salads or oatmeal.
• Natural Sweetener: Use date paste as a healthier alternative to refined sugar in baking or cooking.

Tips for Eating Dates

You can enjoy dates in a variety of ways, such as:

1. Sweeten Baked Goods: Use dates to sweeten baked products, chia or avocado pudding, energy balls, oatmeal, overnight oats, or smoothies.
2. Homemade Ice Cream: Puréed dates can be used to make homemade plant-based “ice cream” with chopped dark chocolate, pitted cherries, cinnamon, and plant milk.
3. Savory Recipes: Incorporate dates into savory dishes to enhance the natural sweetness and balance of flavors in cooked vegetables, salads, and stir fries.
4. Stuffed Dates: Fill dates with herbed nut and seed butter, plant-based “cheeses,” or savory fillings like olive tapenade and dairy-free pesto.

Conclusion

Dates are more than just a sweet treat; they are a nutrient-dense food that offers numerous health benefits. From improving digestive health to enhancing brain function and providing youthful skin, dates are a versatile and valuable addition to your diet. Whether you are a bodybuilder looking for an energy boost or someone seeking a natural way to improve your overall health, dates have something to offer. So next time you reach for a snack, consider the delightful date – nature’s sweet superfood.