Despite resembling dried fruits, dates are sold raw and fresh. These naturally sweet fruits that are native to the Middle East are picked from the date palm tree already in their wrinkly, chewy state.

Medjool dates are the most popular variety you’ll find at the grocery store. Medjool dates are big and dark, with a flavor profile that boasts hints of caramel. They are also soft, with a higher water content than other varieties. But regardless of variety, dates are sweeter when dried because their sugars are concentrated.

Top health benefits of dates

Dates are often associated with desserts because of their inherent sweetness and decadent flavor. But dates have also been associated with some pretty impressive health benefits over the years. Here are 13 ways dates improve your health:

1. They provide essential nutrients

Dates have an excellent nutrient profile. For starters, each 100-gram serving of fresh dates contains about 280 calories. That same serving size also gives you over 15 percent of your daily requirement of many essential minerals, such as copper, potassium, magnesium and selenium.

In addition, dates give you plenty of dietary fiber. They also contain small amounts of essential vitamins and minerals, such as thiamine, riboflavin, niacin, folate, vitamins A and K, iron, sodium and calcium.

2. They can keep you energized

Dates are a great midday pick-me-up snack. They are rich in natural sugars like glucose and fructose that your cells use for energy.

3. They help treat symptoms of anemia

Anemia is a condition marked by low levels of red blood cells. It has many causes, but it’s usually due to iron deficiency. People with anemia experience symptoms like fatigue, dizziness, pale skin and fast heartbeat.

What makes dates good for anemia is that they are rich in iron. Your best defense against anemia is adding more foods that contain iron to your daily diet.

4. They help improve cognitive function

Dates can help keep your mind sharp even as you age. Most of the nutrients present in dates, such as zinc and vitamin A, can protect your brain cells from oxidative stress and inflammation. These two have been associated with neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.

Dates also contain powerful compounds with antioxidant properties, such as anthocyanins, ferulic acid, caffeic acid and several other polyphenols. By protecting your brain from inflammation, these compounds can help protect you from Alzheimer’s or Parkinson’s disease. Dates may also slow the progression of those diseases.

5. They support heart health

Keep your heart in good shape by enjoying some fresh, tasty dates. Previous studies have shown that dates help lower blood cholesterol and blood pressure. Having high cholesterol and high blood pressure can considerably raise your risk of developing heart disease and suffering from a heart attack and stroke.

6. They help relieve gastrointestinal problems

Thanks to their high dietary fiber content, dates can help relieve gastrointestinal problems like constipation. If you regularly eat dates, you’re less likely to experience gastrointestinal problems in the long run.

7. They help improve male fertility

A 2006 animal study showed that date palm pollen and oil can help raise sperm count and motility. Plus, there is also anecdotal evidence of dates being used by natural healers in India to treat male infertility. Experts attribute dates’ beneficial effects on fertility to the fruits’ high levels of flavonoids.

8. They can help prevent night blindness

Carotenoids are plant compounds capable of protecting your eyes from the effects of blue light. They also lower your risk of developing eye problems, such as blurry vision and night blindness. Luckily, dates are rich in carotenoids.

9. They can help keep your bones strong and healthy

Dates contain boron, a mineral that helps your body absorb bone-building nutrients better. Dates are naturally rich in bone-building nutrients, such as phosphorus, calcium and magnesium.

10. They promote healthy weight gain

Because of their high calorie content, dates are great for people who need to gain weight. When coupled with exercise and consumed as part of a balanced diet, dates can help you build lean muscle and improve your strength in no time.

Recipe for gluten-free date and pumpkin bar

Dates, pumpkin and a bunch of fragrant spices make these gluten-free bars as tasty as they are healthy. They’re vegan-friendly, too!

Ingredients for 16 bars:

• 2 1/2 cups rolled oats
• 1 cup pitted Medjool dates
• 1 cup pumpkin puree
• 1 cup almond meal
• 3/4 cup organic maple syrup, divided
• 1/2 cup coconut oil
• 2 teaspoons orange zest
• 1 1/2 teaspoons cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon baking soda
• 1/2 teaspoon kosher salt, divided
• 1/8 teaspoon ground cloves

Preparation:

1. Preheat your oven to 375 F. Lightly grease an 8×8 baking pan. Set aside.
2. Soak pitted dates in water for 30 minutes. Drain and place in a food processor along with pumpkin puree, 1/4 cup of maple syrup, 1 teaspoon of cinnamon, nutmeg, 1/4 teaspoon of salt, cloves and orange zest. Blend until smooth, scraping down the sides of the bowl in intervals or as needed. Set aside.
3. In a bowl, combine oats, almond meal, baking soda and the remaining salt and cinnamon.
4. In another bowl, mix coconut oil and the remaining maple syrup. Pour over the oat mixture. Stir well.
5. Pour half of the oat crumble into the prepared baking pan and press down. Top with the date and pumpkin filling. Smoothen with the back of a spoon. Top with the remaining oat crumble and press down lightly.
6. Bake for 30 to 35 minutes until crumb is golden brown. Let cool completely before slicing into 16 pieces.

Dates are nutrient-packed super fruits associated with several health benefits, such as better vision and healthy weight gain. Enjoy the many health benefits of dates when you add them to your daily diet.

Sources:

OrganicFacts.net

MyDarlingVegan.com