Medjool Dates
Medjool dates can help you increase the potassium in your diet, supporting these nervous system functions. The B vitamins in Medjool dates like pantothenic acid, folate, and niacin help manage the metabolic processes that convert food to energy. Research shows this can help to fight tiredness and fatigue.
6 Ways Medjool Dates Can Make You Healthier—and How to Eat More of Them
Medjool dates, a crown jewel of the produce aisle, are native to Morocco and once reserved as a delicacy for Moroccan royalty and their guests. The "king of dates" comes from the date palm tree, which grows in warm regions of the U.S. as well as parts of the Middle East, Africa, and South Asia. Dubbed "nature's candy", their semi-soft flesh is similar in texture and taste to delicious, chewy caramel.
"Medjool dates are known for their sweetness, making them an excellent snack or substitute for white sugar in recipes. They also provide an antioxidant and fiber boost," said Claudia Thompson, PhD, RD, a registered dietitian and spokesperson for Zenwise.
Medjool Date Health Benefits
According to Thompson, a 3.5-ounce serving of Medjool dates provides 20 percent of the recommended daily intake of potassium. "Potassium is one of the most essential minerals present in the human body. It regulates fluid balance, muscle contractions, and nerve signals," she noted. "When potassium levels are low, it impacts major bodily functions, leading to low energy levels, muscle cramps, and both physical and mental fatigue."
Medjool dates contain fiber.
Each 3.5-ounce serving packs 7 grams of fiber, which Thompson says is crucial in helping regulate the digestive system and maintaining normal bowel health. "The daily recommended dietary fiber intake is 25 to 30 grams for helping clean out bacteria and buildup in the intestines and lower unhealthy cholesterol levels," she explained, noting that adding a digestive enzyme may help with gas or bloating that can arise when you increase your fiber intake.
Medjool dates contribute to iron absorption.
Thompson also notes that the average Medjool date contains about 18 percent copper, which helps ensure your body gets enough iron. "Copper is essential for the human body because it contributes to iron absorption; and together, these minerals function to allow the body to form red blood cells," she said. "Copper also helps our bodies maintain healthy bones, blood vessels, nerves, and immune function."
Medjool dates are a good source of vitamin B.
Last, but certainly not least, Medjool dates contain Vitamin B6, which benefits your central nervous system and metabolism. "Vitamin B6 in the body functions to convert food into energy and helps to produce serotonin and dopamine," Thompson said. "Vitamin B6 is one of eight key B vitamins that are crucial in supporting proper cell function. When Vitamin B6 levels fall, people react with skin rashes, weakened immune systems, low energy levels, and more."
3 Ways to Make Medjool Dates a Part of Your Diet
Ready to start incorporating Medjool dates into your diet? Luckily, it's easy because these sweet fruits are incredibly versatile and work well in many different dishes. For example, Medjool dates are perfect for blending in a smoothie to add some sweetness to your drink, and they make a flavorful addition to an otherwise boring salad.
Creamy Date Smoothie
Start your day with this healthy drink. It uses whole milk, pitted dates, and ice to create a frothy beverage that tastes like a milkshake, but is much better for you. Get the recipe.