Dates are fruits rich in carbohydrates and mainly consumed dried. Fresh dates are also edible, although when not fully ripe, the fruit will taste astringent. Properly ripped fresh dates are sweet and crunchy and can be used in various recipes and consumed in different ways.
Fresh dates can be added to salads, oatmeal, stuffed with goat cheese, mascarpone cheese, or eaten as such.
But more widely consumed in countries all over the world are dried dates, these being one of the most energy boosting fruits and one of the sweetest too.
Some historical facts about the importance of dates
Dates have been consumed for thousands of years, and in the ancient times, they were a symbol of hospitality. The fruits were served to guests with coffee or tea as a complementary sweet.
From what is known historically, dates go back to the Neolithic Syria and Egypt, thus to more than 7,000 years ago. They are mentioned in the Gilgamesh Epic and were engraved on seals found to date back to those times.
The palm tree, which produces the fruit, was depicted by the Romans in mosaics and used to design the Great Mosque in Damascus. The date is one of the most revered fruits in the Arab world to this day and an important element of Ramadan, the holy month of fasting for Muslim people.
Nutrition facts and overview information on dates
There are many nutrients in dates and many reasons to consume at least one fruit daily. Dates have no cholesterol and are fat-free. They contain dietary fiber and sugar, the first relevant to the digestive system and the second a good energy source.
100 g serving of the date fruit contains:
Overview
Energy 277kcal 14% DRV
Carbohydrates 74.97g 58% DRV
Protein 1.81g 3% DRV
Dietary Fiber 6.7g 18% DRV
Vitamins
Folates 15µg 4% DRV
Niacin 1.610mg 10% DRV
Pantothenic Acid 0.805mg 16% DRV
Pyridoxine 0.249mg 19% DRV
Riboflavin 0.060mg 4.5% DRV
Thiamin 0.050mg 4% DRV
Vitamin A 149IU 5% DRV
Vitamin K 2.7 µg 2% DRV
Minerals
Calcium 64mg 6.5% DRV
Copper 0.362mg 40% DRV
Iron 0.90mg 11% DRV
Magnesium 54mg 13% DRV
Manganese 0.296mg 13% DRV
Phosphorus 62mg 9% DRV
Zinc 0.44mg 4% DRV
The health benefits of dates
Packed with a good amount of various minerals and vitamins, dates are quite relevant to human health and even a one-fruit serving per day can improve overall well-being.
Dates, however, help with specific issues tied to cholesterol levels in the body, digestive problems, inflammation, cancer, heart diseases, and more.
They improve digestion – due to the soluble fibers content, dates are essential in improving digestive health and maintaining good digestive health.
They promote bone health – four important nutrients that help fight against bone disease are magnesium, manganese, copper and selenium, all of which are found in dates and help with preventing related conditions.
They can prevent cancer – dates compose antioxidants that can prevent the formation of various forms of cancer including lung cancer, breast cancer, prostate, and colon cancer.
They have anti-inflammatory effects – with a healthy dose of magnesium, one of the most powerful minerals with anti-inflammatory benefits, dates can help reduce inflammation in the body along with reducing the risk of developing inflammation-related diseases.
They boost brain health – potassium is one of the most important nutrients for good brain health, and the level of potassium in dates is relevant for boosting brain functionality. The pyridoxine amount which represents 19% of the daily recommended intake also helps with improving the performance of the brain.
Dates present anti-aging properties – relevant for maintaining smooth and elastic skin, dates can also help with skin problems.