Dates Fruit

From the time it was discovered, which was thousands of years ago, dates were known to have healing powers. And while science has proved that for sure, we love to eat them mostly because of how delicious these dark fruits are. According to history, date palm is known to have come from what is now Iraq, however Egyptians were known to have made wine with dates a lot earlier as well.

Thanks to trade, dates traveled to southwest Asia, Spain, northern Africa, and were later also taken to Mexico and California. Today it continues to be one of the most important ingredients in Middle Eastern cuisine. While there are at least 30 kinds of dates that are found around the world, they pretty much fall under three broad types - soft, semi-dry, and dry, and the differentiation is made according to the glucose, sucrose, and fructose content. One of the most coveted dates incidentally are found at

The Gaza Strip, as their produce is known to be exceptionally red, and sweet. Some of the other popular varietals are the Zaghloul, found exclusively in Egypt. It has a dark red skin, is longish in structure, and crunchy in texture. It's also quite high on the sweetness scale. The Sukkary from Saudi Arabia is one of the most expensive kinds of dates. It has a dark brown skin, a soft flesh, and uniquely sweet. And then there's the Khadrawy, a soft and dark date that's also quite popular among the Arabs. And this is just the beginning; it's said that Iraq has more than 100 kinds of dates available!

Cuisines across the world use dates in small and large quantities, but it's also important to note that the fruit of the date palm tree also comes with a lot of health benefits. The umpteen health benefits of dates has made the delicious fruit of the most sought after foods ij the world of health and nutrition. Dates are a good source of various vitamins and minerals, energy, sugar, and fiber. It also contains calcium, iron, phosphorus, potassium, magnesium and zinc.

Being rich in various nutrients, fiber, and antioxidants, dates have amazing benefits for the brain and heart. It also helps in improving bone health, treating constipation, intestinal disorders, heart problems, anemia, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates also help promote a healthy weight gain. They are rich in many vitamins, minerals, and fiber. Some health specialists have said that eating one date per day is necessary for a balanced and healthy diet.

What are Dates?

Dates (called Dabino in Hausa) are sweet fruits of date palm tree scientifically known as Phoenix dactylifera. They are one of the best versatile foods that can regulate the digestive process and have gained popularity in recent times. Date palm trees are cultivated all over the world especially across tropical regions. They can significantly boost energy levels in people within half an hour of consumption. You can also use date molasses in your smoothies or desserts as a sweetener.

They are commonly known to be quite effective in guarding against the problem of night blindness. Medjool is one of the popular variety of dates that has many benefits.
The massive health benefits have made them one of the best ingredients for muscle development.

Dates Nutrition

According to USDA, dates are a good source of energy, fiber, sugar, and various vitamins and minerals. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc can be found in dates. Apart from the above-mentioned nutrients, dates also contain vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.

Health Benefits

Let us look at some of the key benefits in detail below.

Strengthen Bones

A study published in Critical Reviews in Food Science and Nutrition journal suggests that significant amounts of minerals such as phosphorus, potassium, calcium, magnesium found in dry fruits make them a superfood for strengthening bones and fighting off painful and debilitating diseases like osteoporosis.

Organic pitted dates contain selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people age, their bones gradually weaken.

Good Source of Energy

They are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world eat natural fat-free dates for a quick afternoon snack when they are feeling lethargic or sluggish.

Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted. In one study published in the International Journal of Food Sciences and Nutrition, it was found that chewing a few at such times helps you regain your energy immediately.
People who follow Islam and observe fastings, break their fast by eating them along with water. This also helps avoid overeating of food once the fast is over. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified.

Boost Brain Health

The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of the brain activity.

According to research, “date palm fruits are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid”. Therefore, they are a wonderful food source for people as they age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.

Dates Rich in Fiber Relieve Constipation

Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of dates, soak some of them in water overnight, then consume in the morning when they turn into a pure date syrup to get the most optimal results.

According to research on the effects of fiber on dietary constipation, foods rich in fiber are essential in promoting healthy bowel movements and comfortable passage of food through the intestinal tract. They have high levels of soluble fiber and thus can help relieve the symptoms of constipation.

Treat Intestinal Disorders

The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake helps inhibit the growth of the pathological organisms and thus, help stimulate the growth of friendly bacteria in the intestines.

In terms of digestive issues, they contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make them more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.

Treat Anemia

Dates have a high mineral content, which is beneficial for many different health conditions but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia.

The high levels of iron in dates balance out the inherent lack of iron in anemic patients, increasing energy and strength while decreasing feelings of fatigue and sluggishness. You can even add date crumbles to your cereal and porridge.

Dates Promote Healthy Weight Gain

Dates should be included as a part of a healthy diet as they are rich in sugar, proteins, and many essential vitamins. If they are consumed with cucumber paste, you can keep your weight at a normal, balanced level.

One kilogram of dates contains almost 3,000 calories, and the calories in them are sufficient to meet the daily requirements for a human body. Medjool dates are easily available in grocery markets and make for a healthy snack!

Promote Heart Health

Dates are quite helpful in keeping your heart healthy. When they are soaked overnight, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. They are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart-related diseases.

Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor to heart attacks and stroke. Therefore, when taken twice a week, they can seriously improve the overall health of the heart.

Prevent Night Blindness

The benefits of dates are extensive and are commonly employed to fight off various conditions affecting the ear, nose, and throat. According to research, the vitamin A in dates helps prevent night blindness.

Dates and their leaves help reduce the frequency of night blindness and are commonly used in rural areas where they grow and are used as an alternative medicine. The leaves of the date palm are ground into a paste and rubbed on and around the eyes, or dates are ingested orally for preventing night blindness.

Relieve Alcoholic Intoxication

Dates are commonly used as a remedy for alcoholic intoxication. They provide quick relief and have a sobering effect in case you feel as though you have consumed an uncomfortable amount of alcohol.

You can use organic California Medjool dates the following morning to prevent severe hangovers. Again, they should be soaked overnight for the best results.

Treat Chronic Diarrhea

Dates are high in dietary fiber and antioxidants, which help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.

Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea.

Reduce risk of Abdominal Cancer

Research has pointed toward dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines.

Since they are natural, they don’t have any side effects on the human body. They can be quickly and easily digested for a quick boost of energy. You can even use date sugar, which is basically the dried variety ground into tiny pieces.
Although these dried fruits carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which attracts various impurities. Therefore, you should only consume the ones that are processed and packaged properly. Also, make sure to wash them thoroughly before eating, as this will help remove the impurities present on the surface.

  Improves skin

The vitamins C and D works on your skin's elasticity, and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-ageing benefits, and prevent the accumulation of melanin in your body.

Dates have decent amount of vitamin C, one of the most skin friendly antioxidants

Cooking with Dates

Dates are best eaten by themselves. The sweet fruit makes for an excellent breakfast snack, or in cereals and porridges. Plenty of people have even switched to date syrup instead of refined sugar. Jaggery made from date palm tastes delicious with black coffee, and dried dates can be added to cakes, bread, and other dishes. Keep a box of seeded or seedless dates in your refrigerator, and make sure to have a few every day. It will also prevent you from overeating.