Is Medjool Dates Good For Health

As tropical stone fruits, they have a single pit surrounded by edible flesh.
Native to Morocco, Medjool dates come from the date palm tree (Phoenix dactylifera) and are now grown in warm regions of the United States, the Middle East, South Asia, and Africa.
Medjool dates are a variety of dates enjoyed for their natural sweetness. They’re larger, darker, and more caramel-like in taste than other common types like Deglet Noor.

Medjool Date Nutrition Facts

Calories: 133Carbs: 36 gramsFiber: 3.2 gramsProtein: 0.8 gramsSugar: 32 gramsFat: 0 gramsCalcium: 2% of the Daily Value (DV)Iron: 2% of the DVPotassium: 7% of the DVCopper: 19% of the DVVitamin B6: 7% of the DVMagnesium: 6% of the DV

Dates offer a significant amount of fiber and variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium.

Potential Health Benefits

Medjool dates offer several health benefits.

Supports Healthy Digestion

Fiber is essential to promoting healthy digestion and bowel regularity. In fact, sufficient fiber in your daily diet helps form stool and prevent constipationTrusted Source

Eating enough fiber may also reduce your risk of digestive diseases like colorectal cancerTrusted Source

In a 3-week study, 21 people ate 7 dates (168 grams) per day and significantly improved their bowel movement frequency, compared with when they didn’t eat dates.

High In Antioxidants

Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailmentsTrusted Source

Those in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective propertiesTrusted SourceTrusted SourceTrusted Source

One study in dried fruit found that dates had the highest antioxidant content when compared with figs and prunes

May Protect Your Heart

The fiber and antioxidants in Medjool dates may help protect your heart.

Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. Just 2 dates (48 grams) contains over 3 grams of fiber 

Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals. Their carotenoid and phenolic acid antioxidants have both been studied for their beneficial effects on heart health

One test-tube study found that Medjool and other date varieties lowered LDL (bad) cholesterol and prevented the buildup of plaque in arteries. Plaque accumulation can eventually block blood flow, leading to a heart attack or stroke

How To Add Medjool Dates To Your Diet

Some Medjool dates are pitted, but if you purchase ones with pits, you’ll need to remove them before eating. Simply slice the date open lengthwise and pull out the pit.Medjool dates can be found year-round at most grocery stores. They’re often sold with other dried or raw foods

These dried fruits make a great sugar alternative due to their sweetness, which comes from fructose, a natural sugar.

To substitute Medjool dates for sugar, make a date paste by blending 2 cups (480 grams) of pitted dates with 1 1/4 cups (300 ml) of water, then use this paste instead of sugar in your recipes at a 1:1 ratio.

You can also add this sweet fruit to smoothies, sauces, and dressings, or chop them in a food processor and use them for no-bake desserts like pie crusts, energy balls, and fruit-and-chocolate bars.