Medjool Dates Health Benefits

Medjool dates are a popular type of date in the Middle East. They have been used medicinally for centuries and are now known to have many health benefits. Here is how to use them, what they are suitable for, and their nutritional value.

Medjool dates are a type of data that is often used in baking and cooking. They have a sweet, soft texture and a very mild flavor. In addition to being delicious, they have many health benefits, including lower blood sugar levels and cholesterol.

We already know that eating fruits has a slew of health advantages, so when something is dubbed “nature’s superfruit” — as Medjool dates are dubbed — it had to be the genuine deal, right?

Medjool dates, on the other hand, do not disappoint. Thanks to the abundance of vitamins, minerals, and fiber, the health advantages are tremendous.

The palm tree’s edible sweet fruits make excellent natural sweeteners and sugar replacements, but they’re also nutritious. They’ve also been shown to lower cholesterol and improve bone health, and these are just a few of the numerous benefits of eating dried or fresh Medjool dates.

What are Medjool dates, and why are they so good for you? Continue reading to learn more, and get ready to try some delectable Medjool date dishes.

What Are Medjool Dates?

For thousands of years, dates have been a staple meal throughout the Middle East and the Indus Valley.

What exactly are the dates? The palm (Phoenix dactylifera), native to northern Africa, the Canary Islands, the Middle East, Pakistan, India, and California, produces this fruit.

Dates come in various shapes, sizes, colors, quality, and consistency of the flesh, with one seed and a generally rectangular form.

There are hundreds of kinds of Phoenix dactylifera date palms, but the big, soft Medjool date palm, which yields Medjool dates, is most well-known.

Dates are a fruit that is frequently seen in the Mediterranean diet. Medjool dates may be eaten fresh or dried, and it’s more usual to dry them since it extends their shelf life and avoids spoiling.

Look for them in season between September and November if you want to eat them fresh.

Medjool dates have a dark brown skin color and a caramel-like taste. When you hold a dried Medjool date in your hand, you’ll notice that it has a solid but wrinkled texture, but don’t pass judgment just yet; when you bite into one, you’ll find that the interior is juicy and meaty.

Medjool dates come in a wide range of sizes, and there are currently no industry guidelines for length. As a result, Medjool dates are often referred to as “huge,” “big,” or “super,” which refers to their length as well as their diameter.

Health Advantages

1. Lower Cholesterol

A reduction in harmful cholesterol levels is one of the top possible Medjool dates advantages. When you consume dates, you increase your intake of both insoluble and soluble fiber, which helps to naturally reduce cholesterol, especially LDL (“bad”) cholesterol.

As we all know, LDL cholesterol is a significant cause of heart attacks, heart disease, and stroke, so these delicious dates are an excellent heart-healthy choice.

When too much cholesterol is in the circulation, sticky deposits known as plaque may form along the arterial walls. Plaque may restrict or obstruct blood flow to the brain, heart, and other organs over time.

Blood cells cling to plaque and form clots, which may break free and block blood flow through an artery, resulting in a heart attack or stroke. Experts suggest a diet rich in high-fiber foods, such as dates, if you have high cholesterol.

Medjool dates, along with a range of other dates, were shown to “inhibit LDL oxidation and most extracts also promoted cholesterol clearance from macrophages,” according to an Israeli study.

2. Eliminate and Prevent Constipation

Don’t be shocked if dates appear on a list of the best foods to eat if you’re suffering from Constipation. Medjool dates are a good option for keeping oneself regular because of their high fiber content.

Constipation is frequently an indication that your diet needs more fiber if there is no discomfort or bleeding.

The Institute of Medicine advises 19 to 38 grams of fiber per day, depending on age and gender. On the other hand, most Americans do not fulfill these guidelines, frequently only receiving half of what they need daily.

Dates are rich in soluble fiber foods, which assist in keeping bowel motions regular by bulking up stool and allowing it to pass more quickly through the intestines. So try a couple of Medjool dates the next time you’re searching for a natural constipation cure.

3. Natural Energy Booster

Do you need a fresh pre-workout snack or a healthy post-workout snack? Medjool dates are a great source of natural energy.

You won’t be shocked to discover that dates contain more sugar than many other fruits after you’ve had a Medjool date. On the other hand, dates contain natural sugars such as fructose, glucose, and sucrose.

These sugars are readily digested and converted into energy by the body.

When you need a boost of energy, eating a few Medjool dates or incorporating them into a snack is a great option. Dates are often consumed as an afternoon pick-me-up throughout the world.

Rather than reaching for another cup of coffee, consider making a green smoothie with Medjool dates.

4. Lower your triglyceride levels

Medjool dates may help your heart stay in good shape. Medjool dates have high antioxidative capabilities in vitro, according to research published in the Journal of Agricultural and Food Chemistry.

Ten healthy volunteers ingested 100 grams of Medjool or Hallawi dates for four weeks every day. According to the research, the intake of Medjool dates decreased blood triglyceride levels by 8% among the participants.

Triglycerides are a kind of lipid (fat) present in the bloodstream. Because excessive triglycerides may raise your risk of heart disease, it’s essential to maintain a healthy level of triglycerides (less than 150 milligrams per deciliter).

5. Natural Sweetener (alternative)

Medjool dates would be front and center if nature had a sweets shop. However, it may be difficult to remember that a Medjool date is a piece of fruit since it has a candy-like texture.

Medjool dates are undoubtedly sweet, but in an unprocessed kind of way, so as long as you don’t overdo it, there’s no shame in eating them.

According to research, increased sugar intake in meals is linked to a rise in diabetes prevalence. Therefore, we should all try to limit our sugar consumption and be aware of our sugar sources.

A delectable fruit, such as a Medjool date, offers a genuinely gratifying alternative to a refined sugar-laden candy bar or brownie.

6. Enhance Bone Health

Medjool dates are superstars for building bones and combating painful and debilitating bone disorders like osteoporosis since they contain many essential minerals.

To begin with, dates are high in calcium, which is necessary for the growth and maintenance of healthy teeth and bones. In addition, calcium is essential for the normal functioning of the heart, nerves, muscles, and other bodily systems. It is best recognized for its role in the prevention of osteoporosis.

Dates are also rich in phosphorus, which, when combined with calcium, helps to maximize the advantages of bone-building. In addition, other vitamins and minerals, such as vitamin D, iodine, magnesium, and zinc, need phosphorus to balance and utilize them.

Maintaining a diet rich in calcium and phosphorus as individuals age and their bones weaken may help prevent uncomfortable bone deterioration. One method to increase your calcium and phosphorus consumption is to eat Medjool dates daily.

7. Abundance of Phytochemicals 

The unique phytochemical profile of dates, including anthocyanins, phenolics, sterols, carotenoids, procyanidins, and flavonoids, is revealed in a scientific study published in the journal Food Research International. These biologically active chemicals present in plants have been shown to offer various health benefits in humans.

Based on laboratory research, the American Institute of Cancer Research emphasizes the following possible advantages of phytonutrients:

  • activation of the immune system
  • Prevent carcinogens from becoming carcinogenic in the foods, drinks, and the air we breathe.
  • Reduction of the kind of inflammation that encourages the development of cancer
  • DNA damage prevention
  • The cancer cell growth rate has slowed.
  • Hormone control has improved.

Nutritional Information

What does the nutrition of Medjool dates entail? A single serving (100 grams) includes approximately:

  • Calorie count: 277
  • Carbs: 75 grams
  • Protein: 1.8 grams
  • Fat: 0.2 gram
  • Fiber: 6.7 grams
  • Potassium: 696 milligrams (20 percent DV)
  • Copper: 0.4 milligrams (18 percent DV)
  • Manganese: 0.3 milligrams (15 percent DV)
  • Magnesium: 54 milligrams (14 percent DV)
  • Vitamin B6: 0.2 milligrams (12 percent DV)
  • Niacin 1.6: milligrams (8 percent DV)
  • Pantothenic acid: 0.8 milligrams (8 percent DV)
  • Calcium: 64 milligrams (6 percent DV)
  • Phosphorus: 62 milligrams (6 percent DV)
  • Iron content: 0.9 milligrams (5 percent DV)

Medjool dates also include vitamin A, vitamin K, thiamine, riboflavin, folate, choline, and zinc in their nutrition.

Dried fruit like dates, like almonds, are not intended to consume excessive amounts. Instead, one or two dates are usually eaten as a healthful snack.

A Medjool date (around 24 grams) has 66.5 calories, 16 grams of sugar, and 0 grams of trans fat.

Regular Dates vs. Medjool Dates

There are many other types of dates accessible throughout the globe, but the Medjool date is one of two commercially available kinds in the United States. The Deglet Noor (or Nour) date, which many people consider a “regular date,” is the other most frequently manufactured date.

Medjool and expected dates are two types of dates that originate from the same plant.

Medjool dates are more significant, softer, and sweeter than regular dates. Unlike Medjool dates, Deglet Noor dates may be purchased without pits.

The nutrition of Medjool dates is pretty similar to that of regular dates. They’re both high in fiber, vitamins, and minerals.

They both have a lot of natural sugar, but since they’re low on the glycemic index, they don’t have the same effect on blood sugar levels as processed carbohydrates.

Medjools and regular dates may be used interchangeably in recipes, but consider that Medjools have a sweeter, deeper taste. In addition, Deglet Noor dates have a firmer consistency than other dates.

If you’re preparing date paste (more on that below), Medjool dates need to soak in hot water for around 15 minutes, but Deglet Noor dates are drier and more complex, so they may need to soak for up to an hour.


Are you looking for a place to purchase Medjool dates? They may be found in the fresh and dried fruit aisles of your local supermarket.

Medjool dates may also be purchased in your local health shop, usually in the bulk department, where you can get the most dried dates for the least amount of money. You may even find them in the food section of your local drugstore.

Because the fruit is too delicate to be pitted mechanically, Medjool dates arrive with the pit inside. While dealing with holes is inconvenient, the cavity can be eliminated.

Cut a tiny lengthwise slice into the date with a knife, remove the pit, and you’ve got a perfect Medjool date ready to eat. It’s also relatively simple to get the hole out using your fingertips.

Medjool dates have a sticky texture that makes them ideal for gluing things together, whether you’re creating granola bars or tart crust. Are you looking for a natural sweetener to add to your next smoothie or energy drink? Remove the agave nectar and replace it with a couple of Medjool dates.

When filled with different toppings such as goat cheese, Medjool dates create a fantastic appetizer or snack. In addition, they are a delicious and nutritious addition to a gift basket with almonds, dark chocolate, and other dried fruit since they don’t need to be refrigerated.

Finally, when Medjool dates are ground into a paste, they create a delicious, nutrient-dense sugar alternative. Unlike stevia, date paste may be substituted for sugar in most recipes and adds bulk to baked goods.

To create date paste, follow these steps:

  1. Medjool dates should be soaked in hot water until tender. If the dates aren’t soft enough when the water cools, soak them in hot water again.
  2. Keep the soaking liquid since it’s crucial to a nice paste!
  3. Combine the soaked dates with one tablespoon of the soaking liquid in a food processor. Blend until completely smooth. To make a thick, rich paste, add additional water as required.

You’re aiming for a peanut butter-like consistency. To take out fake sugar and increase nutrition, use the paste in your favorite cookie or cake recipe.

You may also sweeten your favorite muffins and pies using date paste.

Side Effects and Risks

To begin, permanently remove the pit from a Medjool date before eating it. There’s a danger of choking if you attempt to eat one with the hole still inside.

Like any other fruit, Medjool dates should not be consumed in excess due to their high natural sugar content. However, if you have diabetes, pay attention to serving quantities and keep an eye on your blood sugar.

According to the United States Department of Agriculture, a half-cup of dried fruit, such as Medjool dates, equals one serving of fruit. Therefore, a half-cup of dates, whether eaten alone or in Medjool dates dishes, is a highly filling meal.

If you experience Constipation more than once a week or have significant discomfort and bleeding, see your doctor right away since these symptoms may indicate a more serious digestive problem.

It’s possible to have a date-related food allergy. If you have any signs of a food allergy, such as a runny nose, tongue swelling, itchy eyes, or facial redness, stop eating and get medical help.

Last Thoughts

  • When comparing Medjool dates to regular dates, Medjools are more considerable, softer, and sweeter (Deglet Noor dates). Comments are because regular dates are already set and available.
  • Although the calories and sugar level of Medjool dates are not low, it only takes a few dates to fulfill your sweet craving healthily. This is because dates have a low glycemic index as well.
  • Dried dates are more straightforward in shops, but fresh dates are available in season (September through November).
  • Dates are rich in calcium and phosphorus, two minerals that work together to strengthen bones and teeth.
  • They’re also high in phytochemicals, which provide various health benefits, including cancer prevention.
  • Reduced cholesterol, better digestion, and decreased triglyceride levels are other possible health advantages of dates.
  • The nutrients of Medjool dates make them ideal natural energy enhancers.
  • Date sugar is a healthier alternative to artificial sugar often used in recipes.

Frequently Asked Questions

How many Medjool dates should I eat a day?

A: It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients.

What is the healthiest way to eat dates?

A: To eat dates, you should soak them in warm water for about 20 minutes before eating to soften the flesh. Then, you should squeeze the excess liquid out of the dates and eat them with a knife and fork.

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