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Home » Medjool Dates: Nutrition, Benefits, and Uses 2022

Medjool Dates: Nutrition, Benefits, and Uses 2022

Medjool Dates: Nutrition, Benefits, and Uses 2022

Medjool Dates: Nutrition, Benefits, and Uses 2022

Phoenix dactylifera, commonly known as date or date palm, is a flowering plant species in the palm family, Arecaceae, cultivated for its edible sweet fruit called dates.

Species: P. dactylifera
Family: Arecaceae
Genus: Phoenix

Dates are a serving of food that has many benefits. Nutritious, tasty, and very versatile. Learn about the Medjool date properties.

The Medjool date is the fruit of the date palm (Phoenix dactylifera). It stands out from other date varieties because it is juicier, tender, and sweet. It is native to Iraq and ancient Persia, although grown in many regions such as North Africa, the United States, and Mexico.

This food is often associated with dried fruit such as plums and raisins. However, the date is a fresh fruit ripened and dried on the plant itself. Then, it does not require any further processing before packing and selling. In any case, there are candied dates and other preparations on the market.

Thanks to their caramel-like taste, they give a lot of fun in the kitchen, as they go well with savory and sweet preserves. They can be added to salads, fruit salads, cakes, or endless sandwiches and side dishes. Want to know more about its nutritional value and benefits? Then we share all the details.

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Nutritional Characteristics

According to the primary food databases, several components stand out in dates, such as fiber, B vitamins, and minerals such as potassium, magnesium, and phosphorus. In particular, every 100 grams of Medjool date contains the following:

Medjool Dates: Nutrition, Benefits, and Uses 2022
  • Water: 21.3 grams.
  • Energy: 277 calories.
  • Protein: 1.81 grams.
  • Fats: 0.15 grams.
  • Carbohydrates: 75 grams.
  • Fiber: 6.7 grams.
  • Calcium: 64 milligrams.
  • Potassium: 696 milligrams.
  • Magnesium: 54 milligrams.
  • Phosphorus: 92 milligrams.
  • Niacin: 1.61 milligrams.

Dates are a source of carbohydrates, dietary fiber, protein, among other essential nutrients.

How are dates consumed?

The date is a fruit with many variants, but the most consumed are Medjool, Sahidi, and Kadrawi. It is generally harvested in October and can be consumed in different ways: dry, frozen, or fresh, without affecting its nutritional value.

Of course, it is common to get them candied in fruit stores. Its texture in this presentation is very similar to that of a raisin, and it has a large amount of sugar, with a small amount of water due to the drying process.

It can be consumed as a natural sweetener and a substitute for industrial sugar, sweet desserts, and even in savory dishes such as sauces or salads.

Can a person with diabetes eat dates?

We have already talked during this post that this fruit has a significant contribution of sugar. Some people may conclude that the sugar in dates is terrible. However, this is not the case.

A study carried out and published in Nutrition Journal pointed out that the sugar in dates is harmless for diabetic patients because its sweetness is not processed.

Of course, it is necessary not to exceed the daily dose, ranging from 4 to 5 daily. Of course, when in doubt, it is better to consult your trusted doctor.

Benefits of consuming Medjool dates

For all its characteristics, the usual intake of dates positively affects the body. However, it should be remembered that this is only useful when consumption is part of a balanced and healthy diet.

Medjool Dates: Nutrition, Benefits, and Uses 2022
Medjool Dates: Nutrition, Benefits, and Uses 2022

It is a natural sweetener

Using dates in some preparations provides a sweet flavor while taking advantage of all its nutrients. For this reason, they are also one of the best options to eat when you feel like something sweet. Thus, other products such as candy or chocolate snacks are avoided.

Increase energy

Dates provide a large amount of sugar and carbohydrates that the body can use as an energy source. For this reason, they can help in many situations, for example, in convalescents, growing children, or in diets with high-calorie needs.

In addition, eating dates is a convenient and healthy option before and after training or as a snack during trips and sports activities.

It prevents constipation and promotes the digestive process

Increasing the consumption of dietary fiber is one of the recommendations to prevent and treat constipation. On the one hand, it favors the passage of feces through the intestinal tract while providing viscosity and volume.

If intestinal transit problems are persistent or present with abdominal pain, it is essential to see a doctor.

Provides antioxidants

Dates are an exciting source of antioxidants, primarily carotenoids, flavonoids, and phenolic compounds. They are usually more concentrated in the seeds than in the pulp.

The primary function of these components is to protect the body against the action of free radicals. When found in excess, these can lead to the appearance of some diseases, such as cardiovascular problems, neurodegenerative problems, diabetes, or cancer.

Medjool Dates: Nutrition, Benefits, and Uses 2022

It helps maintain cardiovascular health.

The fiber and the antioxidants present in this fruit are favorable for the heart. The consumption of dietary fiber from cereals, fruits, or vegetables is inversely related to the risk of suffering from coronary diseases.

This is possible by different mechanisms. On the one hand, it improves the blood lipid profile (less LDL cholesterol and triglycerides) and insulin sensitivity. In addition, it lowers blood pressure and has fibrinolytic action.

Possible risks and consumption recommendations

Dates are a safe and healthy food for the entire general population, including children and the elderly. To make a consumption without choking, it is necessary to remove the bone before eating it.

However, these are not without some adverse effects. The first recommendation is to consume them moderately, whether they are eaten alone or added to any preparation.

A high intake could lead to excess calories. In addition, if they are eaten in large quantities, they can displace the consumption of other necessary foods, such as fresh fruits.

Medjool dates contain a significant amount of potassium. For this reason, they may be unsuitable for people with hyperkalemia or kidney problems. It is advisable to consult a specialist about the recommended amounts in these cases.

Similarly, there is the possibility of having allergic reactions to dates. This can manifest with swelling of the tongue, itching, redness, or a runny nose. If this happens, it is necessary to stop the consumption and go to the doctor.

How can you eat and cook the Medjool date?

Medjool Dates: Nutrition, Benefits, and Uses 2022
Medjool Dates: Nutrition, Benefits, and Uses 2022

The Medjool date is a large, sweet, fleshy fruit that many people compare to a bonbon. Therefore, it is unnecessary to prepare it or add other ingredients to enjoy its taste. The first recommendation is to eat it on its own, as a snack or a natural treat.

It has even become a common substitute for sugar and other sweeteners in recent years. Whole or crushed, it is used to make smoothies, brownies, cookies, energy bars, and all kinds of sweets and desserts.

It is also delicious when paired with savory ingredients. Sliced into small pieces, giving salads and vegetable creams an extraordinary contrast. As inspiration, here are some of the options that exist to enjoy them in the kitchen:

  • Stuffed dates to prepare appetizers, desserts, or snacks: fresh cheese, sausage, nuts, dark chocolate, or peanut butter.
  • Sweet preparations: date balls with coconut, brownies, cookies with oat flakes, plumcakes.
  • Oatmeal porridge with apple and cinnamon.
  • Dressings and sauces for pasta or salads.
  • To stew chicken and all kinds of meats.

The Medjool date can be consumed on its own. However, it also goes well with other fruits, cereals, and dairy products.

Medjool dates: healthy, nutritious, and delicious

All these characteristics of the fruit of the date palm make it a perfect food to introduce today. Its moderate consumption is positive and has beneficial effects on the body.

Compared to other varieties, it is thicker, smoother, and sweeter. It is a versatile fruit that combines well in many preparations, although it can also be eaten alone. 

When buying them, it’s essential to read the label and avoid those with added sugar or oils. They keep well in the pantry, but they dry out quickly. In the refrigerator, they hold in perfect conditions for longer. 

One of its possible handicaps is the price, higher than that of other date varieties. Despite this, it is worth investing in them, as they are large and one or two units are usually enough.

Medjool Dates: Nutrition, Benefits, and Uses 2022
Medjool Dates: Nutrition, Benefits, and Uses 2022

What is so special about Medjool dates?

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. As tropical stone fruits, they have a single pit surrounded by edible flesh.

What is the difference between Medjool dates and regular dates?

Medjool dates are a FRESH FRUIT.

That’s why you’ll find them in the produce section at the grocery store. Medjool dates have a rich, almost caramel-like taste and a soft, chewy texture whereas regular dates, commonly called Deglet Noor, are usually smaller and have a firm flesh and a sweet, delicate flavor.

Are Medjool dates healthy?

Medjool dates are also an excellent source of phytonutrients, plant compounds that may have health benefits. Studies have shown they can stimulate the immune system, reduce inflammation, prevent DNA damage, and improve hormone regulation.

How many Medjool dates should you eat?

According to many health experts, you should eat 4-6 dates daily if you’re trying to lose weight. You can have them along with a cup of black coffee in the morning and then again in the evening with a cup of milk tea or green tea.

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Medjool Dates: Nutrition, Benefits, and Uses 2022

Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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