Back to knowledge libraryDates
Dates are a naturally sweet fruit that comes from the date palm tree, which can be commonly found in tropical regions around the world. They have been a key part of Middle Eastern cuisine for many thousands of years.
What is the nutrient content of Dates?
A recommended serving size of dates is 3 dates, or around 30g:
What are the health benefits of Dates?
1. Digestive Health: Dates contain a high percentage of fibre, helping to prevent constipation and supporting gut health.
2. Heart Health: The potassium and magnesium found in dates contribute to heart health by helping regulate blood pressure and muscle function.
3. Energy Boost: The natural sugars in dates provide a quick source of energy, making them an excellent snack for athletes and those needing an energy boost.
Where can I find Dates?
Dates can be eaten as a snack on their own. They’re commonly used as a natural sweetener in baking, smoothies, and tagines and stews. They may also be stuffed with nuts, cheese, etc. for a gourmet appetizer.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
National Health Service (2022). 5 A Day portion sizes. Available at:
https://www.nhs.uk/live-well/eat-well/5-a-day/portio
n-sizes/ [Accessed 10 September 2024].
Al-Dashti, Y. A., Holt, R. R., Keen, C. L., & Hackman, R. M. (2021). Date Palm Fruit (Phoenix dactylifera): Effects on Vascular Health and Future Research Directions. International journal of molecular sciences,
22(9), 4665. https://doi.org/10.3390/ijms22094665
[Accessed 10 September 2024].
Alasalvar, C., Chang, S. K., Kris-Etherton, P. M., Sullivan, V. K., Petersen, K. S., Guasch-Ferré, M., & Jenkins, D. J. A. (2023). Dried Fruits: Bioactives, Effects on Gut Microbiota, and Possible Health Benefits-An Update.
Nutrients, 15(7), 1611.
https://doi.org/10.3390/nu15071611 [Accessed 10
September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.