The date, one of the most recognizable symbols of Tu Bishvat, has long been a health star. An Israeli fruit that is whole, fresh and natural, it serves as a compact, natural snack.
This is also part of a global trend: around the world, there is a growing shift toward healthier diets, and many countries have learned to appreciate the taste and numerous benefits of Israeli dates. So much so that Israel exports dates to about 60 countries worldwide and is considered the largest producer of Medjool dates, with annual production of roughly 80,000 tons.
Seven facts you may not know about dates:
1. Dates are considered a semi-dried fruit.
They dry naturally on the tree as part of their ripening process, with no need for industrial drying, preservatives, artificial food coloring or added sugar.
2. Dates are the fruit richest in potassium.
A diet rich in potassium is important for maintaining normal blood pressure levels and building strong bones. The recommended adequate intake of potassium averages about 3,000 mg per day for adults and 2,300 mg per day for children ages 4–8. One hundred grams of dates (about five medium-sized dates) contain more than 500 mg of potassium — roughly 20% of the daily recommended intake for adults.
3. Dates are the fruit richest in magnesium.
Magnesium is an essential mineral involved in the activity of more than 300 enzymes. It is also important for maintaining normal blood pressure and bone health. The recommended daily intake of magnesium averages about 370 mg for adults and 130 mg for children ages 4–8. One hundred grams of dates contains more than 50 mg of magnesium, nearly 15% of the recommended daily intake for adults.
4. The ultimate energy and sports snack.
Dates are an important source of readily available carbohydrates, efficiently supplying energy for muscle activity before, during and after exercise. They are low in fat, easy on the digestive system and provide significant amounts of minerals and antioxidants, which are important for people engaged in physical activity. In addition, dates are relatively inexpensive, come without unnecessary packaging and are small and convenient to carry — even in workout clothing pockets.
5. Help support a healthy body weight.
Moderate consumption of dates can help maintain a healthy body weight. One reason is their virtually zero fat content, which contributes to relatively low caloric density. While chocolate, for example, contains 30% fat or more, dates contain less than half a percent of fat. As a result, the calorie content of dried dates is only about half that of chocolate. For example, a medium-sized Medjool date (about 20 grams) contains only around 54 calories. In varieties such as fresh yellow dates or moist dates, the caloric content is even lower.
6. Contribute to heart and cardiovascular health.
Scientific studies led by Prof. Michael Aviram of the Technion Faculty of Medicine and Rambam Health Care Campus, and Dr. Hamutal Borochov-Neori of the Southern Arava R&D Center, indicate that dates are rich in effective antioxidants and anti-inflammatory compounds (polyphenols). These may help inhibit the oxidation of LDL (“bad”) cholesterol and thus slow the progression of atherosclerosis.
Among the polyphenols found in nine date varieties grown in Israel are ferulic acid, chlorogenic acid and quercetin. Some varieties also contain salicylic acid, a relative of aspirin. The mineral composition of dates (for example, higher potassium and magnesium and lower sodium), along with their high fiber content, also contributes to cardiovascular health. People with diabetes can consume dates in measured and limited amounts as part of a balanced, varied diet and with personalized nutritional counseling.
Merav Mor-OphirPhoto: Tal Terry7. Promote a feeling of fullness.
While recent studies show that individuals have different blood sugar responses to various foods, research examining different date varieties has found that their average glycemic index (the rate at which carbohydrates are absorbed into the bloodstream) is moderate and not as high as once thought. Therefore, dates — which are also rich in dietary fiber — satisfy cravings for sweetness while also promoting satiety.
This is especially important because, unlike candies that do not keep you full for long and may contribute to weight gain, moderate consumption of dates (for example, two medium dates or three small ones) can ultimately increase feelings of fullness and help balance overall energy intake.
- Merav Mor-Ophir is a clinical dietitian and scientific adviser to the Plant Council.