Did you know that dates have been around for a long time and have been cultivated and used for food since the past 6000 years! And not without good reason, dates are power packed store houses of vitamins and minerals. During the holy month of Ramadan, Muslims break their fast with dates and water. This prevents overeating after the day's fast and as dates are nutritionally dense, it increases satiety.

Rather than sugar laden treats, eating a date or two is a healthy way to ward of those sugar cravings. Dates are a good source of various vitamins, minerals, energy, sugar and fiber. Minerals present in dates are calcium, iron, phosphorus, sodium, potassium, magnesium and zinc. They are also rich in vitamins such as thiamine, riboflavin, niacin, folate, vitamin A and vitamin K.

Besides being tasty and sweet, dates also have a host of nutritional benefits:

1. Rich in antioxidants- Dates contain phenolic compounds and flavonoid glycosides, these have antioxidant and anti-cancerous properties. (Mansouri A, Embarek G, Kokkalou E, Kefalas P. Phenolic profile and antioxidant activity of the Algerian ripe date palm fruit (Phoenix dactylifera) Food Chem. 2005;89:411-420). Among dry fruits, dates have the highest levels of polyphenols (Dried fruits: excellent in vitro and in vivo antioxidants.Vinson JA, Zubik L, Bose P, Samman N, Proch J, J Am Coll Nutr. 2005 Feb; 24(1):44-50)

2. Easily digestible- Dates are full of fiber yet are easily broken down and digestible, so the body can make full use of the nutrients. The fiber helps move the dietary bulk and waste materials through the digestive tract ensuring good digestion. This is why soaked dates are used as a remedy for constipation as their soluble fiber provides relief. This fiber is also beneficial in lowering bad cholesterol (LDL) and in preventing colon cancer as it protects the lining of the colon from carcinogens in food.

3. Anti- inflammatory- Dates contin a good amount of magnesium, this along with natural compounds like phenolics and flavonoids act as excellent anti-inflammatory agent. (Anti-inflammatory bioactivities in plant extracts. Talhouk RS, Karam C, Fostok S, El-Jouni W, Barbour EK, J Med Food. 2007 Mar; 10(1):1-10.) Ajwa dates in particular have been studied in this connection. They are beneficial in reducing inflammation by inhibiting lipid peroxidation enzymes. The free radicals attack the structure of PUFA's (Poly Unsaturated Fatty Acids) resulting in cell, protein and DNA damage. The anti- inflammatory properties of dates help combat this. (Antioxidant and anti-inflammatory assays confirm bioactive compounds in Ajwa date fruit. Zhang CR, Aldosari SA, Vidyasagar PS, Nair KM, Nair MG, J Agric Food Chem. 2013 Jun 19; 61(24):5834-40.)

Eating the date pulp has been shown to help with reducing foot swelling and plasma fibrinogen- a major plasma protein coagulation (clotting) factor. (Mohamed DA, Al-Okbi SY. In vivo evaluation of antioxidant and anti-inflammatory activity of different extracts of date fruits in adjuvant arthritis. Pol J Food Nutr Sci. 2004;13/54:397-402)

4. Iron- 100 g of dates contains 5% of the Daily Value of iron needed by the body on a daily basis. Iron is a major component of haemoglobin in red blood cells and helps transport oxygen through the body. As a supplement to an iron rich diet, dates can help in raising haemoglobin levels.

5. Other vitamins and minerals- Potassium is an electrolyte that assists in controlling your heart rate and blood pressure. Dates have 3 times more potassium than bananas. B-vitamins, carotenes lutein and zeaxanthin help maintain good eye health and allow the retina to help in light-filtering functions and are protective against macular degeneration. It has been reported that the percentages of potassium, phosphorus, and iron in dates were much higher than in other fruits (The fruit of the date palm: its possible use as the best food for the future? Al-Shahib W, Marshall RJ.Int J Food Sci Nutr. 2003 Jul; 54(4):247-59.) The amount of these three minerals in dates was three to five times more than their amount in grapes, apples, oranges, and bananas (Al-Showiman SS. Chemical Composition of date palm seeds (Phoenix dactylifera L.) in Saudi Arabia. Arab Gulf J. Sci. Res.1990;8:15-24.)

6. Gives instant energy boost: Dates comprise of simple sugars and have a high carbohydrate amount of 88%, this is in the form of quickly digesting sugars - glucose, fructose and sucrose. These are absorbed giving a rich source of energy. (Baliga MS, Baliga BRVB, Kandathil SM, Bhat HP, Vayalil PK. A review of the chemistry and pharmacology of the date fruits (Phoenix dactylifera L.) Food Res. Int. 2011;44:1812-1822). When eaten as part of a healthy balanced diet, dates provide a host of nutritional benefits. However, they are high in sugars and have a high glycemic index, those with high blood sugar levels can include them as part of a balanced diet, but in moderation.

Dates can be eaten dry or fresh and can be added to salads or blended along with milk for a tasty drink or can act as a binding agent in home-made energy bars. They are versatile in nature and can be used in a variety of ways. As a healthy snack paired with almonds and walnuts dates can be enjoyed in moderation. Remember these are energy dense and just a small amount (1-2 pcs.) is sufficient.