Dates | Whole Food Nutrition

Fun fact: Date palms can grow up to 75 feet high and are able to produce fruit for 40-50 years.

Background

Dates are the edible fruit grown on a date tree otherwise known as the date palm.
They are part of the Arecaceae botanical family. Other members of this botanical family include coconut, palm oil, sago, and heart of palm.
There are hundreds of varieties of dates cultivated around the world.
The most commonly grown date varieties in the U.S. are medjool and deglet noor.

Dates contain beneficial amounts of selenium, copper, potassium, and magnesium.
- Selenium is an antioxidant involved in immune function, reproduction, and thyroid function.
- Copper promotes bone formation, collagen and connective tissue formation, and iron metabolism.
- Potassium helps to regulate blood pressure, fluid balance, heart function, muscle contraction, and nervous system function.
- Magnesium also supports blood pressure regulation along with bone formation and energy production.

Dried dates are available in the baking aisle at grocery stores year-round.
Fresh dates are typically available in the U.S. from September to March and can be found online or at specialty grocery stores such as Middle Eastern markets.
Choose dates that are plump and glossy.
Avoid those that are mushy or have crystalized sugar on their outer skin.
Dates with white spots on the skin signifies aging — these are fine to consume, but aim to purchase dates without white spots as they will be fresher.
The various varieties of dates differ in appearance including size, color, and shape.
Prepare dates by removing the inner pit. Slice the date down the middle and remove pit if not already pitted.
Store dates in an airtight container out of direct sunlight. Store in the refrigerator or freezer for up to one year.
Consume dates as a tasty sweet treat. Use them in side dishes, salads, dessert recipes, or smoothies. Puree and use as a spread, add them to oatmeal or yogurt or stuff them with your favorite ingredients.