Dates

Dates are grown in many Mediterranean countries around the world, including Egypt, Iran, Saudi Arabia, Algeria, Iraq, Morocco, and many more. They are deliciously sweet with a nutty-chewy texture. Medjool, Zamli, and Deglet Noor are the most commonly available varieties for consumption.

Dates are exceptionally nutritious, offering a wide variety of micro- and macronutrients. They are mostly comprised of healthy medium-chain carbohydrates and, to a much lesser extent, protein.

Another wonderful property of dates is their abundant composition of soluble fiber, which aids in the digestive process, relieving constipation, and formulating healthy stool. Dates are of great benefit to those suffering from irregular, abnormal bowel movements and can help balance the GI tract. This fiber may also help to regulate or control blood sugar levels.

They are also one of the most significant antioxidant-containing dried fruits on the planet, with an abundance of flavonoids (antioxidants), carotenoids (vitamin A), and phenolic acid (anti-inflammatory). This may prove beneficial to those suffering from certain chronic illnesses, such as heart disease, cancer, Alzheimer’s, and diabetes.

Dates have wonderful neuroprotective properties. Studies have shown a profound decrease in interleukin-6 (IL-6) and beta-amyloid plaques. These are indicators for brain-related inflammatory diseases such as dementia and Alzheimer’s. Beta-amyloid plaque prevents communication between brain cells.

Powerful nutrient profile (per 100g):

Calories: 277 Carbs:
75 grams Fiber: 7 grams
Protein: 2 grams
Potassium: 656 mg (20% RDI)
Magnesium: 43mg (14% RDI)
Copper: 0.36mg (18% RDI)
Manganese: (15% RDI)
Iron: 0.3 mg–10.4 mg (5% RDI)
Vitamin B6: 0.249mg (12% RDI)