Dates
What are Dates?
Regularly used as a natural sweetening agent, date fruit provides a rich source of antioxidants. While research is ongoing, dates have been studied to have favorable impacts and digestive, brain and bone health when consumed in moderation.
Dates grow in large bunches on trees known as date palms, which have been a major source of economic and cultural wealth in the Middle East and Mediterranean areas for centuries [1].
Two common varieties grown in the United States include Medjool and Deglet Noor [2].
Medjool dates have a soft, chewy, and caramel-like texture and taste
Deglet Noor dates are smaller compared to the Medjool variety, and usually have a firm texture and sweet taste
Dates can be purchased fresh or dried and pitted/seedless or with the seed.
While fresh dates are much harder to come by unless you live close to a date-growing area, dried dates are available year-round and can be found in most produce aisles.
To keep dates from going bad, it is recommended to keep them in a sealed container in the refrigerator or freezer if planning to store them for a long period of time [2].
Dates can be used and prepared in a number of different ways:
Blend them into smoothies, sauces and dressings, and baked goods to add sweetness
Chop them into baked goods such as cookies, muffins, and energy bars
Stuff them with coconut, nut butter, cheese, or nuts
Apart from their sweetness, dates provide a good source of antioxidants and dietary fiber [3].
Ongoing research has shown beneficial effects of dietary fiber intake on gastrointestinal health through the consumption of unrefined whole foods, such as dates [4].
Nutrient Breakdown
Dates are generally a good source of [5]:
Date fruit contains fiber and a number of different vitamins and minerals [6]. Their sweet flavor and rich nutritional qualities make them a good alternative to refined sugar when consumed in moderation.
Foods Containing Dates
Date syrup
Date sugar
Date paste
Fruit and nut bars
Lärabar
RXBAR
Breakfast cereals
Trail mixes
Date Alternatives
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Dates & Autism in the Research
There is no current research looking directly at autism and date fruit, but some studies have shown a link between dates and their impact on gastrointestinal, brain, bone, and inflammatory health.
Digestive Health
Given their significant fiber content, which is important for comfortable and proper digestion, dates may be a helpful promoter of digestive health especially as it relates to constipation [7].
One study looking at the impact of dates on digestive health found that regular consumption of dates resulted in significant increases in bowel movements and stool frequency [8]. Another discovered that dates had a beneficial effect on gastrointestinal transit activity and thereby reduced the incidence of constipation in healthy rats [9].
Brain Health
In relation to brain health, emerging research has shown that the high-antioxidant properties of dates may reduce inflammation and oxidative stress in the brain [9]. Furthermore, studies done on mice have suggested that an increased intake of dates led to improved memory and learning ability, and decreased anxiety-related behaviors [10]. More research is needed to support these findings.
Bone Health
Dates contain a significant amount of calcium, potassium, magnesium, copper, and selenium. All of these nutrients have been found to be impactful in keeping bones healthy and strong [11].
Anti-Inflammatory Properties
Dates contain the highest concentration of polyphenols among dried fruits [12]. Polyphenols are known for their ability to protect the body from disease and inflammation. While multiple studies have shown dates to have anti-oxidant and anti-inflammatory disease-preventing effects, further research is needed to support these findings [13].
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[1] Tengberg M. Beginnings and early history of date palm garden cultivation in the Middle East. Journal of Arid Environments. 2012;86:139-147.
[2] Morton, J. 1987. Date. p. 5–11. In: Fruits of warm climates. Julia F. Morton, Miami, FL.
[3] Al-Shwyeh HA. Date palm (Phoenix dactylifera L.) fruit as potential antioxidant and antimicrobial agents. J Pharm Bioallied Sci. 2019;11(1):1-11.
[4] Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 2017;8(2):172-184.
[5] Jain SM. Health benefits of date palm: phytochemicals and their functions. Nat Prod Chem Res. 2015;3:(6).
[6] Al-Farsi MA, Lee CY. Nutritional and functional properties of dates: a review. Crit Rev Food Sci Nutr. 2008;48(10):877-887.
[7] Yang J, Wang H-P, Zhou L, Xu C-F. Effect of dietary fiber on constipation: A meta analysis. World J Gastroenterol. 2012;18(48):7378-7383.
[8] Eid N, Osmanova H, Natchez C, et al. Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. British Journal of Nutrition. 2015;114(8):1226-1236.
[9] Souli A, Sebai H, Rtibi K, et al. Effects of dates pulp extract and palm sap (Phoenix dactylifera L.) on gastrointestinal transit activity in healthy rats. J Med Food. 2014;17(7):782-786.
[10] Subash S, Essa MM, Braidy N, et al. Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer’s disease. J Ayurveda Integr Med. 2015;6(2):111-120.
[11] Ph.D CP. The role of nutrients in bone health, from a to z. Critical Reviews in Food Science and Nutrition. 2006;46(8):621-628.
[12] Vinson JA, Zubik L, Bose P, Samman N, Proch J. Dried fruits: excellent in vitro and in vivo antioxidants. J Am Coll Nutr. 2005;24(1):44-50.
[13] Rahmani AH, Aly SM, Ali H, Babiker AY, Srikar S, khan AA. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Int J Clin Exp Med. 2014;7(3):483-491.
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Laura Flournoy, Dietetic Student
