When picked, they resemble a big shrivelled raisin. Regardless of their look they nonetheless include some moisture. Entire dates have a stone within the center that ought to be eliminated earlier than consuming, or you should purchase pitted dates.
Dried and contemporary dates can be found 12 months spherical, however the contemporary kind are greatest between November and January.
Extra like this
There are many totally different styles of the fruit, however the medjool date is among the greatest identified, because it has a sweeter and stickier style and texture than others.
Well being advantages of dates might embrace:
- Wealthy in antioxidants
- Excessive in fibre, so helps intestine well being
- Accommodates magnesium and calcium
- Assist facilitate a pure beginning
- Date syrup is a lower-GI sweetener
Uncover our full vary of well being profit guides or take a look at a few of our greatest date recipes. Begin your day with our date and tahini porridge, and end with our mackerel, date, aubergine & preserved lemon relish.
Dietary profile of dates
A 30g serving of dates (dried) offers:
- 81 kcals / 345KJ
- 1g Protein
- 0.1g Fats
- 20.4g Carbohydrates
- 20.4g Sugar
- 1.6g Fibre
- 210mg Potassium
A serving of 30g of dates counts as certainly one of your five-a-day. Uncover extra in our five-a-day infographic.
Are dates good for you?
1. Wealthy in protecting antioxidants
Dates are a wealthy supply of protecting plant compounds which have antioxidant properties. These embrace polyphenols, carotenoids and lignans, which have been proven to assist handle the danger of continual illness.
2. Might assist intestine well being
Analysis into fibre continues to assist its vital function in well being, from serving to to keep up a wholesome intestine microbiome to lowering the danger of sure long-term well being situations.
A small 2015 research discovered that date consumption might cut back colon most cancers due to its excessive fibre and polyphenol content material, the latter additionally having helpful anti-microbial advantages.
3. Might assist bone well being
Dates are a supply of bone-friendly minerals together with phosphorus, potassium, calcium and magnesium. They’re additionally a supply of vitamin Okay which is required for wholesome, sturdy bones.
4. Might facilitate a pure beginning
Together with dates within the food plan when within the remaining few weeks of being pregnant might promote cervical dilation and cut back the necessity for an induced beginning. They’re additionally considered useful in lowering the size of labour. Compounds within the fruit are believed to imitate the results of oxytocin, a hormone concerned in labour contractions.
5. Could also be a helpful sugar alternative
Date syrup is a paste made by mixing dates with water. The syrup has a low Glycaemic Index (GI) and a decrease fructose content material than most different sweeteners.
Are dates secure for everybody?
Some folks could also be allergic to dates and, along with this, compounds known as sulphites might, for some delicate people, trigger allergic signs.
A gentle response might embrace signs resembling an itching mouth or tongue, sneezing or a runny nostril. For those who expertise these signs after consuming dates, converse to your GP. If a extra critical anaphylactic response happens, name for an ambulance instantly.
Go to the NHS web site to learn extra about allergy symptoms.
Total, are dates good for you?
There are many causes so as to add dates to your food plan. They seem to be a good supply of minerals resembling calcium, magnesium and potassium, in addition to vitamin Okay, contributing to wholesome bones. They’re additionally excessive in fibre, which we want for good digestion and intestine well being. To not point out, they’re lower-GI than most sweeteners, making them an excellent wholesome snacking selection.
Date recipes
Peanut butter & date oat pots
Orange & mint salad
Fragrant lamb with dates
Spiced duck & date tagine
Pecan-stuffed dates
Date & walnut cinnamon bites
Moroccan hen couscous with dates
Now learn
The well being advantages of cherries
The well being advantages of pomegranate
The well being advantages of figs
This text was final reviewed on 7 February 2024.
Nicola Shubrook is a dietary therapist and works with each non-public shoppers and the company sector. She is an accredited member of the British Affiliation for Vitamin and Life-style Drugs (BANT) and the Complementary & Pure Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
Kerry Torrens is a certified nutritionist (MBANT) with a postgraduate diploma in Personalised Vitamin & Dietary Remedy. She is a member of the British Affiliation for Vitamin and Life-style Drugs (BANT) and a member of the Guild of Meals Writers. Over the previous 15 years she has been a contributing creator to various dietary and cookery publications together with BBC Good Meals.
All well being content material on bbcgoodfood.com is offered for basic data solely, and shouldn’t be handled as an alternative to the medical recommendation of your personal physician or another well being care skilled. In case you have any considerations about your basic well being, it is best to contact your native well being care supplier. See our web site phrases and situations for extra data.
