15 Surprising Medjool Dates Benefits You Should Know

Medjool dates are not just delicious - they're also incredibly nutritious! Find out 15 reasons why Medjool dates should be a regular part of your diet.

We already recognize that consuming fruits has positive health benefits; therefore, when anything is promoted as nature's power fruit, such as Medjool dates, it must be genuine. Medjool dates, also known as California dates, on the other hand, may not fail. The Medjool dates benefits are incredible because it is high in vitamins, minerals, and fiber. That’s why they are highly consumed in the United States. The tasty, delicious fruit of the date palm tree is an excellent natural sweetener and sugar alternative, but they are more than that. 

This article will help you explore all the health benefits of Medjool dates. Read on!

15 Surprising Medjool Dates Benefits For Health

Medjool Dates or California dates are packed with various essential nutrients, vitamins, and minerals that can provide numerous health benefits. The following are the few incredible health benefits of Medjool dates: 

1. Provides antioxidants 

The Medjool date contains several antioxidants that protect the body cells from many free radicals. The harmful free radicals are responsible for causing chemical reactions in the body that lead to many diseases. The following are the antioxidants found in dates:

• Carotenoids: They are highly beneficial for heart health. In addition, they also reduce the risk of eye issues.

• Flavonoids: These powerful antioxidants have anti-inflammatory effects. They help prevent the risks of diabetes, Alzheimer's disease, and certain types of cancer.

• Phenolic acid: It also holds anti-inflammatory qualities and helps reduce the possibility of some cancerous tumors and heart problems.

2. Boosts bone strength 

Dates are rich in minerals such as copper, magnesium, and arsenic. All these are crucial for bone health and also for preventing bone-related issues. Moreover, they are a great source of vitamin K, which helps to regulate blood clotting and bone health. People who have osteoporosis are much more likely to experience bone fractures. Dates will help to strengthen the bones.

3. Improves brain health -

Each date includes choline, a vitamin B that is extremely important to the memory and learning processes, particularly in youngsters with Alzheimer's. Eating dates regularly has resulted in a lower risk of Alzheimer's disease and improved cognitive performance in elderly people. Dates can also assist in reducing inflammation and preventing plaque formation in the brain, which is essential for Alzheimer's disease.

4. Aids in the detoxification of the body -

These dates also promote liver health and aid in avoiding liver fibrosis. Dates help your body cleanse naturally by supporting good liver function, as the liver is responsible for keeping waste and toxic substances away from the body.  Regular ingestion of date extract reduces liver fibrosis, lowering the risk of developing cirrhosis in the liver.

5. Control diabetes - 

Diabetes is among the most prevalent disorders in Americans. According to research, dates can help lower blood sugar levels. It can boost insulin production while simultaneously slowing the pace of glucose absorption in the intestine and also reduce the chance of diabetes. 

6. Helps with weight loss -

Consuming dates on an empty stomach every morning before your workout will make you feel better, give you a surge of energy, and thus contribute to maintaining a healthy weight. This is due to dates' high fiber content, which slows digestion in the large bowel. It causes you to feel fuller for extended periods, reducing the desire to eat more food, which equates to more calories. The more calories you consume, the more you must burn. Similarly, you can have 6-7 dates between the main meals as a healthy yet enjoyable snack. Dates can also boost metabolism by reducing the production of short-chain fat.

7. Solves Insomnia -

Medjool dates benefits include aiding in the treatment of sleeplessness. Suppose you've been experiencing insomnia for several months. You should take a break from medicines and try a simple and quick home cure with only a few components to solve the problem organically. Make a cocktail of dates, fox nuts, and milk, and consume it before going to bed. 

8. Improves heart health -

A couple of dates every day may help your heart. Dates have antioxidant qualities that aid in preventing atherosclerosis and heart disorders. In addition, as they are rich in fiber, they lower the cholesterol levels. This prevents the accumulation of cholesterol in the arteries, reducing the risk of heart disorders.

9. Promotes postmenopausal bone health -

According to the study, raising potassium consumption helps prevent bone loss in postmenopausal women. One dried date has a lot of potassium as well as other minerals. High potassium consumption, according to scientists, maintains bone mass by limiting the quantity of calcium in the kidney.

10. Enhances digestive health -

These Dates are rich in natural fiber. This natural fiber aids in the regularization of bowel movements and the overall health of your digestive system. Healthy digestion has a quick effect on some other systems in the body, such as increased nutritional absorption, liver and kidney health, and mental relaxation. Furthermore, consistent eating of dates can assist you in avoiding or easing constipation.

11. Helps with cravings -

Dates have the highest natural sugar content of any fruit. It can help to curb your cravings for harmful sweets and sugar.  It is the best source and a substitute for white sugar because of its sweetness. So, consider dates the next time you feel like eating something sweet.

12. Enhances skin health

Dates are a good source of vitamins C and D, which help to preserve skin suppleness and smoothness. Dates also have anti-aging effects and help to prevent melanin buildup. In one clinical trial, experts say that 5% of extract of date palm kernel used in skin care products shows reduction in wrinkles.

13. Improves men's sexual health -

Dates have long been regarded as a delicious snack that improves men's sexual health. Experts find that dates can improve sexual stamina. In addition, dates include flavonoids and estradiol, which have been shown to boost sperm count and quality.

14. Encourages natural labor -

Consuming dates in the late stages of pregnancy may make you feel more comfortable. It encourages cervical dilatation and reduces the need for induction of labor. Dates successfully replicate the effect of oxytocin and induce spontaneous uterine muscle activity during labor.

15. Reduces cholesterol -

Dates should be included in the diet because they can rapidly lower cholesterol and aid with fat loss. In addition, the Medjool dates contain plant compounds such as polyphenols and flavonoids that have been shown to have cholesterol-lowering effects.

Medjool Date Nutrition

According to U.S Department of Agriculture, in 100 g of Medjool dates, you receive:

• Calories: 277

• Protein: 1.81 g

• Fat: 0.15 g

• Carbohydrates: 75 g

• Fiber: 6.7 g

• Sugar: 66.5 g

• Water: 21.3g

• Calcium: 64 mg

• Iron: 0.9 mg

• Potassium: 696 mg

• Vitamin B: 0.249 mg

These dates are extremely rich in phytonutrients, they can support the immune system, improve hormonal balance, decrease inflammation, and reduce DNA damage. 

Potential Risks of Medjool Dates

As Medjool dates are highly rich in some of the nutrients, they may be problematic for people living with certain health issues. So, always discuss this with the doctors before adding the dates to your diet. The potential risks of Medjool dates are:

• Weight gain: You can gain weight due to high calories. So, have them in moderation.

• Increased blood sugar levels: They have natural sugars which can cause a spike in blood sugar levels. So, diabetics should avoid its use.

• Kidney problems: As these dates are highly rich in potassium, they can cause problems for people with kidney disorders.

• Allergies: Sulfites in dried dates can cause skin rashes in some people. In addition, it can worsen symptoms such as wheezing in asthma patients.

• Digestive discomfort: Excessive consumption of dates can lead to digestive issues such as gas, diarrhea, and bloating. 

How Many Dates Can a Person Eat in a Day?

You can have 2 to 3 dates in a day which you get in one serving. However, the quantity can vary from one person to another depending on underlying health issues and calorie requirements. Moreover, do not overeat them as they are packed with natural sugars and high calories. This can lead to increased blood sugar levels and weight gain.

To learn more in detail, read our comprehensive guide on How many dates are safe for daily consumption?

How to Add Dates to Your Diet?

Here are incredible ideas to include Medjool dates in your diet such as:

• Stuff Medjool dates with soft cheese, chopped nuts, and nut butter to prepare a delicious snack.

• Mix chopped dates into your yogurt parfaits or oatmeals.

• Add chopped dates to salads.

• Mix chopped Medjool dates into your homemade granola.

• Use them as a binder while making bars or cookies.

• Put them in your favorite smoothies to add natural sweetness.

• Blend with cacao powder to prepare brownie bites.

Note: As Medjool dates are rich in natural sugars and calories, consume them in moderation. 

Final Thoughts

These are the surprising Medjool dates benefits that significantly help you as they are full of calories and rich in minerals and antioxidants. Their fiber, in particular, may aid digestion and cardiovascular health while reducing the risk of various chronic diseases. They can be eaten as a snack, blended into smoothies, or used as a sugar substitute in various cuisines and desserts. So, add Medjool dates to your diet and experience its amazing health benefits.