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Benefits of Medjool Dates, Nutrition, And Its Side Effects

Medjool Dates are a variety of dates that enjoy their natural beauty. They are bigger, darker, and more like caramel in taste than other common varieties like Deglet Noor. Like tropical fruits, they have a single hole surrounded by edible meat. A native of Moroccan, Medjool dates are derived from the palm tree (Phoenix dactylifera) and are now cultivated in the warmer regions of the United States, the Middle East, South Asia, and Africa. They are usually sold dried but without water, making them soft and sticky. Their sugar is highly concentrated as it dries, which increases its sweetness. This article tells you everything you need to know about the nutritional content, benefits, and uses of Medjool dates.

Medjool Dates Nutritious 

Medjool Dates is a concentrated source of healthy nutrients. Only 2 dates (48 grams) provide:

  • Calories: 133
  • Carbs: 36 grams
  • Fiver: 3.2 grams
  • Protein: 0.8 grams
  • Sugar: 32 grams
  • Fat: 0 grams
  • Calcium: 2% of Daily Value (DV)
  • Iron: 2% of DV
  • Potassium: 7% DV
  • Copper: 19% DV
  • Vitamin B6: 7% DV
  • Magnesium: 6% DV

Dates provide high amounts of fiber and a variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium. Compared to other common varieties such as Deglet Noor, Medjool dates contain a lot of calcium.

Calorie content and sugar

Dates are a source of natural sugars. While people who monitored their blood sugar may need to limit their daily diet, one small study found that this stone fruit has a low glycemic index (GI) and should not cause a significant increase in blood sugar. However, Medjool dates pack more calories with less serving. For this reason, you may want to keep your food fresh. Dried fruits, including dried apricots, dried apricots, and prunes, contain more calories per serving than their new counterparts because they have less water. Most calories in Medjool dates are derived from their sugar.

Potential health benefits

Medjool Dates offers several health benefits.

May it protect your heart

Fabrics and antioxidants in Medjool dates can help protect your heart. Fiber can help lower your LDL (bad) cholesterol and keep blood vessels clean, reducing the risk of heart disease. Just 2 days (48 grams) contain more than 3 grams of fiber. Another test-tube study found that Medjool and other dosages reduced LDL (bad) cholesterol and prevented the formation of plaque in the arteries. The accumulation of plaque can eventually block the flow of blood, leading to a heart attack or stroke. Medjool dates are also a rich source of antioxidants, which help to combat the damage caused by unstable molecules called free radicals. Carotenoids and phenolic acid antioxidants are both studied for their beneficial effects on heart health.

Supports healthy digestion

Fiber is important in promoting healthy digestion and digestion. In fact, enough fiber in your daily diet helps build up feces and prevent constipation. Eating enough fiber can also reduce the risk of digestive diseases such as colon cancer. In a 3-week study, 21 people ate 7 dates (168 grams) a day and significantly increased their bowel movements, compared to the time they did not eat for days.

It is high in antioxidants

Medjool Dates boasts many antioxidants, which can protect your cells from oxidative damage that can lead to diseases such as cancer, heart disease, and brain disease. Those of Medjool’s dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory properties, anticancer and brain-protective properties. One study on dried fruit found that dates had a much higher antioxidant content compared to figs and prunes.

Low Risk of Heart Disease

The soluble fiber content of Medjool dates lowers bad cholesterol (LDL). Fiber binds to this cholesterol and prevents its absorption into your bloodstream. These lower cholesterol levels do not grow in your arteries, which reduces the risk of heart disease. Studies have shown that soluble fiber can also help control blood sugar levels and lower blood pressure. Studies have shown that antioxidants in the dates of Medjool can reduce triglycerides, the fats found in your blood. High levels of triglycerides can increase the risk of heart disease.

Digestive function

Medjool dates also contain insoluble fiber, which is essential for healthy digestion. Eating enough insoluble fiber helps prevent constipation and inflammation of the digestive tract. One study has also found that insoluble fiber can help protect against cancer in color, but more research is needed.

Nervous System Support

By weight, Medjool dates contain 50% more potassium than bananas. This important mineral helps control heart rate, respiration, and muscle function. This benefit is very important because potassium deficiency is common – less than 2% of Americans experience a recommended daily dose. Low potassium levels can cause muscle weakness, fatigue, and irregular or weak heartbeat. Medjool dates can help you increase potassium in your diet, supporting these functions of the nervous system.

Improved body

Medjool B vitamins start with pantothenic acid, folate, and niacin help to regulate metabolism. Studies show that this can help fight fatigue and tiredness. Studies have also shown that days can reduce the amount of sugar in our bodies. This can help lower blood sugar levels, which can help with weight management and reduce the risk of diabetes.

Potential Dangers of the Medjool Dates

High levels of other nutrients in Medjool’s dates can cause problems for people with certain health conditions. Talk to your doctor to make sure Medjool dates are a great addition to your diet.

Other potential health risks for Medjool dates include:

Weight Loss

Fiber and nutrients in Medjool dates can help with weight management, but partial control is important. They are high in calories and should be used sparingly to avoid unwanted weight gain.

Kidney Problems

Medjool dates are an excellent source of potassium, which is lacking in most people’s diets. Because potassium is processed in our kidneys, people with kidney disease should follow their doctor’s advice on how much potassium to use.


Dried fruits often contain sulfites that act as a barrier and eliminate harmful bacteria. If you experience abdominal pain, constipation, diarrhea, or skin rashes after eating dried fruit, you may experience allergies or sensitivity to sulfites and should avoid eating Medjool dates.


Sulfurs of dried fruits can also exacerbate symptoms such as asthma attacks.

How to incorporate Medjool dates into your diet

Medjool Dates can be found year-round in many grocery stores. They are often sold with other dried or raw foods. Some dates of Medjool are included, but if you shop with holes, you will need to remove them before eating. Just cut the open day in length and remove the hole. These dried fruits make an excellent alternative to sugar because of their sweetness, which comes from fructose, a natural sugar.

To add Medjool dates with sugar, make a paste for the day by mixing 2 cups (480 grams) of the added dates with 1/4 cups of water (300 ml), and use this paste instead of sugar in your 1: 1 ratio. You can also add this delicious fruit to smoothies, sauces, and dressings, or cut it into a food processor and use it in baked goods such as pie crusts, energy balls, and fruit and chocolate bars. Also, you can fill Medjool’s unripe dates with peanut butter, cheese, nuts, or cooked grains such as rice. Store your dates in a cool, dry place like your pantry or refrigerator. Store them in a sealed container to help retain their moisture.


Why are Medjool dates good for you?

Medjool dates contain antioxidants and nutrients that may lower your risk of heart disease, promote digestion, and support heart health, among other benefits.

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.

Are Medjool dates a Superfood?

Dates (khajoor or kharjura in Kannada), might look like humble fruits, but they are packed with nutrition and have a lot of health benefits. Additionally, they are high in fibre which is good in clearing the intestinal tract. So, they clearly qualify to be called a superfood.


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