Dried Dates, What We Know
Much like regular moist dates, dry dates have been used as a natural sweetener as well in Middle Eastern and Mediterranean diets. But, beyond using it as a natural sweetener, are there any benefits to dry dates? The short answer is yes. However, we’ll go into detail about the nutritional profile of dry dates’ health benefits.
Nutritional Value of Dried Date
As you can expect, dried dates are packed with nutrients, offering a concentrated source of vitamins, minerals, and fiber. Their nutrient can significantly impact your overall health when consumed.
| Nutrient | Amount per 100g | Daily Value % |
| Calories | 277 kcal | 14% |
| Carbohydrates | 75g | 25% |
| Dietary Fiber | 7g | 28% |
| Sugars | 66g | — |
| Protein | 2g | 4% |
| Potassium | 696mg | 20% |
| Magnesium | 54mg | 13% |
| Vitamin B6 | 0.2mg | 12% |
| Iron | 0.9mg | 5% |
| Calcium | 64mg | 6% |
As you can see in the table above (data from FDC), dry dates are rich in:
- Potassium: Essential for heart health, nerve function, and muscle contraction.
- Magnesium: Plays a role in over 300 enzymatic reactions, which can support bone health and muscle function.
- Fiber: Generally speaking, fiber helps with digestive health and ultimately supports your blood sugar levels.
Health Benefits of Dried Dates
We talked about the nutritional value of dried dates, and now, let’s go over the benefits of dried dates.
Excellent Source of Natural Energy
Due to their naturally high carbohydrate, dried dates provide a significant and sustained energy boost, making them the perfect snack for athletes, students and even busy professionals who don’t have time. Keep in mind most of the benefits of dried dates are similar to regular moist (mazafati date) dates.
Promotes Digestive Health
Dried dates are an excellent and great source of dietary fiber; as we mentioned in the table above, 100g of dried dates have over 7g of fiber. Fiber aids in promoting regular bowel movements and preventing constipation. Additionally, fiber helps regulate the balance of cholesterol and blood glucose levels.
Supports Hearth Health
The potassium found in dried dates can help regulate blood pressure and reduce the risk of hypertension. Medically speaking, potassium acts as a vasodilator, relaxing blood vessels and improving circulation to the heart. The fact that dried dates come with fiber, magnesium and potassium may help reduce the risk of cardiovascular diseases such as stroke and heart attack.
Natural Antioxidant
Dried dates are also packed with antioxidants, including flavonoids, carotenoids and phenolic acid. These antioxidants can help neutralize harmful radicals in the body, reducing oxidative stress and any inflammation you may have. Chronic inflammation is a crucial driver of many if not all, degenerative diseases, such as heart disease, diabetes and, in some cases, even cancer.
Improves Bone Health
As mentioned in the nutritional value table shown above, dates contain excellent minerals such as magnesium and potassium, as well as small doses of calcium and phosphorus, which can lead to healthy bones.
Concerns with Consuming Dried Dates
Now you may as surely, if you eat dates on a regular basis, having too many minerals enter your blood may have some drawbacks. Let’s go over them.
High Caloric and Sugar Content
It is true that regular dates and dried dates come with many benefits and are packed with nutrients; they are also high in calories and natural sugars. As with anything, excessive consumption of dried dates can contribute to weight gain, especially for those who are on a strict diet. As a result, we recommend eating dates in moderation.
Risk of Tooth Decay
The sticky nature of dried dates can adhere to teeth, providing a breeding ground for bacteria to grow and cause cavities. Brush your teeth after you eat dates, or eat them with a glass of black tea to wash them down.
Recommended Daily Intake of Dried Dates
If you are after the health benefits that the dried dates provide, consuming 2-3 dried dates per day is sufficient to take advantage of the benefits the dried date has to offer.
Also read: 10 Facts About Dates
Conclusion
Dry dates are an extremely healthy fruit with many health benefits, including improved digestion and improved cognitive function. They’re a great source of energy from nature as well as a potent antioxidant. Although their levels of sugar and calories require some moderation, their advantages far exceed the potential risks when eaten in moderate quantities. The inclusion of dried dates in the course of a healthy diet could improve overall well-being and health.
