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[Hot] What are dates good for 2025 - franklinkelsey5 - 10-01-2025
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This article tells you all you need to know about the nutritional content, benefits, and uses of Medjool dates. Everything You Need to Know About Medjool Dates. Medjool dates are a variety of dates enjoyed for their natural sweetness.
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They’re larger, darker, and more caramel-like in taste than other common types like Deglet Noor. 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. They’re often sold dried but not dehydrated, making them soft and sticky. Their sugars become more concentrated as they dry, which further increases their sweetness. This article tells you all you need to know about the nutritional content, benefits, and uses of Medjool dates. Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide ( 1 ): Calories: 133 Carbs: 36 grams Fiber: 3.2 grams Protein: 0.8 grams Sugar: 32 grams Fat: 0 grams Calcium: 2% of the Daily Value (DV) Iron: 2% of the DV Potassium: 7% of the DV Copper: 19% of the DV Vitamin B6: 7% of the DV Magnesium: 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 ( 1 , 2 ). Compared with other common varieties like Deglet Noor, Medjool dates contain significantly more calcium ( 1 , 3 ). Calorie and sugar content. Dates are a concentrated source of natural sugars. While people who monitor their blood sugar may need to moderate their intake of dates, one small study found that this stone fruit has a low glycemic index (GI) and shouldn’t cause large increases in blood sugar ( 4 , 5 ). Yet, Medjool dates pack many calories in a small serving. For this reason, you may want to keep your intake in check. Dried fruits, which also include raisins, dried apricots, and prunes, contain more calories per serving than their fresh counterparts because they have less water ( 6 ). Most of the calories in Medjool dates come from their sugars ( 2 ). SUMMARY Medjool dates are rich in natural sugars, fiber, and several vitamins and minerals. Like other dried fruits, they pack a lot of calories in a small serving. Medjool dates offer several health benefits. 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 ( 1 , 7 , 8 ). 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 ( 9 , 10 ). 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 ( 2 , 11 , 12 ). 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 constipation ( 13 ). Eating enough fiber may also reduce your risk of digestive diseases like colorectal cancer ( 14 ). 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 ( 15 ). 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 ailments ( 16 ). Those in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties ( 11 , 17 , 18 ). One study in dried fruit found that dates had the highest antioxidant content when compared with figs and prunes ( 19 ). Other potential health benefits. Natural fuel for your body. Medjool dates offer a high number of carbs in a small serving. Carbs are your body’s main source of energy ( 20 ). May support bone health. Medjool dates contain a small amount of calcium and are a decent source of potassium, manganese, and copper, all of which are important nutrients for bone health ( 21 , 22 , 23 ). May protect brain health. Animal studies link dates’ antioxidants to lower levels of inflammatory markers and reduced brain plaques associated with conditions like Alzheimer’s disease ( 24 ). Bear in mind that more research is needed on these benefits. SUMMARY Medjool dates contain antioxidants and nutrients that may lower your risk of heart disease, promote digestion, and support heart health, among other benefits.
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