Medjool dates (Phoenix dactylifera), commonly called dates or date palm, are fruits from Medjool cultivar of date palm trees primarily cultivated due to its sweet taste.
Medjool dates are often associated with the regions of ancient Persia. However, nowadays, they are grown around the world although a large proportion of these dates are grown and exported from the middle east.
Medjool dates are rich in dietary fiber, copper, vitamin B, vitamin A, potassium, manganese, magnesium, and calcium.
Medjool Date Nutritional Facts
|Amount Per Serving|
% Daily Value
Total Fat 0.4g
Saturated Fat 0g
Trans Fat 0.0g
Total Carbohydrates 75g
Dietary Fiber 8g
Vitamin A 0%
Vitamin C 0%
Below are various health benefits of Medjool dates;
1. Improves Energy Levels
As a natural energy booster, consuming Medjool dates would help you improve your energy levels. Rather than taking a chemical-heavy supplement or alternative from the store, why not try a natural alternative? The natural sugars found in dates are what help cause a bump in energy; they include fructose, glucose and very minute amounts of maltose and sucrose. Medjool dates are often recommended as a healthy pre or post-workout snack.
2. Low-Calorie Snack
Since each Medjool date only contains 20 calories, they serve as a perfect healthy snack. Whether at home or on the go, they are easy to pack into your bag for an easy, whole food snack appropriate for any time of the day. Since you know a rough estimate of how many calories are in each date, you can be more precise about consumption. This is especially helpful for those focused on making changes to their body composition, those tracking their macros or those simply wishing to practice more mindful eating.
3. Helps Prevent And Treat Constipation
Did you know that Medjool dates are high in fiber? They are so high in fiber that they are known to be a natural remedy for constipation and dysentery. Almost everyone can relate to the uncomfortable and debilitating impact being constipated can have on a person. A good rule of thumb for daily fiber consumption is somewhere between 20 and 35 grams of fiber. Studies show that sticking to that suggestion should help to sufficiently soften the stool and thus, help to prevent and treat constipation. Per every 100 grams, a Medjool date offers an astonishing 67 grams of fiber.
4. Assists With Weight Loss
While it’s not necessarily a reason to start chomping down on Medjool dates, their high fiber content makes them an effective tool for helping to manage weight loss. Working hand in hand with treating constipation, boosting your fiber levels has been shown to be an effective component to achieving and maintaining a healthy weight. Since they contain natural sweeteners, Medjool dates can also help curb a fierce appetite for sweets. This can be an effective way to manage your sweet tooth naturally while fueling your body.
5. Buy Organic
We can’t argue that there are known benefits to buy organic when possible. For those committed to eating only organic foods, organic Medjool dates are available. Moist and large, organic Medjool dates are known to be very flavorful. If they are not available at your local store, you should not have any problems finding an organic retailer. Don’t fret if you are a budget-conscious shopper and don’t want to dole out the extra few dollars for organic, you’ll still reap the many health benefits Medjool dates offer without the organic label.
6. Great Potassium Source
Most of us know that bananas are a great source of potassium but did you know that Medjool dates are too? When comparing them by weight, dates are actually far more rich in potassium than bananas are. More importantly, why is consuming sufficient potassium important for the body? Considered an electrolyte, potassium plays a key role in regulating the fluid levels in your body. Increases in blood pressure have been attributed to insufficient potassium levels as have abnormal heart rhythms.
7. Antioxidant Rich
Medjool dates are rich in antioxidants, especially tannins. Tannins assist your body in fighting off inflammation and help in preventing cell damage. Since Medjool dates are available at grocery stores year-round, they are a great antioxidant rich staple to have in your pantry at all times. Dates have been considered one of the fruits highest in antioxidants. Another antioxidant found in Medjool dates is Vitamin A.
8. Packed With Vitamins
Jam-packed with vitamin K, A, C, and D, to name a few, there is no arguing the fact that eating a serving of Medjool dates every day can help you intake the vitamins your body needs to thrive. Studies have pointed to as many as ten different valuable vitamins found in Medjool dates.
9. Tremendous Anti-Inflammatory Properties
Through consumption of Medjool dates, numerous studies have shown that they have a direct ability to reduce inflammation and swelling. The catch? The studies referenced have been conducted on animals. While it’s not yet fully certain, there has been speculation that Medjool dates may be an effective way to treat some of the symptoms of rheumatoid arthritis in humans. Further research is ongoing to determine if this is indeed accurate.
10. Excellent For Pregnant Women
Regularly eating Medjool dates while pregnant has been shown to have a positive correlation with women inducing labor naturally. Higher cervical dilation was also linked to high consumption of Medjool dates, decreasing the chances of a pregnant woman undergoing a cesarean section. One other benefit specific to pregnant women is a reduced duration in the very first stage of labor.
11. Good For Your Bones
Manganese, magnesium, selenium, and copper are all important for good overall bone health and strength. All of these minerals are naturally occurring in Medjool dates. Since Medjool date is also rich in phosphorus and calcium, eating more of this type of date palm can be one part of a plan to help you manage and prevent bone diseases like osteoporosis, rickets, and osteomalacia.
12. Helps Cardiovascular Health
Being a vital organ in the body, it’s important to do everything one can to protect your heart’s health. Boosting Medjool date consumption can help prevent artery-clogging fatty deposits in your body. These fatty deposits greatly increase your risk of heart disease and heart attack. Dates have also been shown to help address high blood pressure issues, helping people who suffer from hypertension. By decreasing triglycerides through eating dates, you can take a positive step towards improving your cardiovascular health. Since Medjool dates are totally free of cholesterol, they are undoubtedly a heart-approved food. Medjool dates are especially effective at addressing issues relating to LDL cholesterol levels.
13. Boosts Eye Health
Our vision is one of the senses we rely on heavily. A simple measure to help boost the health of our eyes is, you guessed it, eating more Medjool dates. Containing nutrients like carotene and lutein, Medjool dates help protect your retina and maintain healthy mucous membranes.
14. Prevention Of Colon Cancer
Going hand in hand with eating a high fiber diet, Medjool dates are an easy measure to take towards reducing your risk of colon cancer. By helping you maintain a healthy colon, Medjool dates are also helping prevent issues such as diverticulitis.
15. Reducing The Risk Of Colitis
Extremely painful, colitis is essentially a chronic disease that causes inflammation in your colon. Studies have shown that eating moderate amounts of Medjool dates helps manage this painful disease. Having colitis has also been known to boost one’s risk of getting colon cancer.
16. A Tasty Alternative To Sugar
Whether you’re whipping up smoothies, cakes or breakfast pancakes, you’re likely using sugar or a sugar alternative to achieve the appropriate level of sweetness. Did you know that dates are a delicious and nutritious sugar alternative? Simply swap out sugar with dates the next time you bake up a sweet treat. Their consistency helps to thicken treats, too. Not only will you not be consuming sugar but you’ll also benefit from the minerals and vitamins Medjool dates contain.
17. Low Glycemic Index
The last thing you want to experience after eating a meal is a spike in your blood sugar levels. The glycemic index is the relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Fortunately, Medjool dates fall somewhere between low and medium on the glycemic index. What does this mean for you? You won’t be suffering from a major sugar crash later in the day after taking Medjool dates.
That’s right, Medjool dates are completely free of fat. While not all fat is bad, consuming too much of it each day is not good for your short-term or long-term health. Medjool dates are a regular staple for those consuming a fat-free diet.
19. Helps Your Skin
As the largest organ in your body, your skin needs protection! Since they contain Vitamins D and C, Medjool dates can have a positive impact on overall skin health. The presence of these vitamins helps smooth out skin and boost skin elasticity. By also helping prevent the build-up of melanin, it would keep your skin looking healthier and younger for longer.
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