Welcome to the “Benefits” page, your comprehensive guide to understanding the remarkable advantages of incorporating dates into your diet. Dive into a wealth of information that goes beyond the delectable taste, exploring the nutritional wonders and holistic advantages that make dates a true superfood.
5 Reasons you should eat dates
1. Dates are nutritious
Dates are rich in iron, potassium, calcium, magnesium, and they are a good source of fibre. They are also rich in calories, making them a great energy source. Sweet in taste, dates are also a good alternative to refined sugars. Turning to nutritious, natural options, like fruits, rather than ultra-processed foods is one factor that can help reverse the trend of obesity. More than 2 billion people around the world are overweight. Our food systems of today are making it easier for people to choose cheaper, quicker options that are usually higher in fat, salts, sugars and calories. Increasing availability of fresh fruits and vegetables can help people make healthier choices. Options like dried dates that can keep for many months are a good example of a quick nutritious alternative. Their long shelf-life also helps minimize food losses.
2. Dates have untapped potential
Our food systems today rely too heavily on a very few number of crops. Some 6 000 plant species have been cultivated for food throughout human history. Today, only 8 of them supply more than 50 percent of our daily calories. With climate change making our food production more vulnerable, we cannot rely on so few crops to feed a growing population. There are a wealth of traditional crops that are very nutritious, adapted to local conditions and resilient to climate variabilities. These are increasingly important to diversify our food systems and provide the wide variety of nutrients that we need for a healthy life. While dates are fairly well-known in many parts of the world, only certain kinds of dates are traded internationally.
3. Dates are part of a long heritage and culture
The date palm has been cultivated in the Middle East and North Africa for more than 5 000 years. Because of the nutrients and calories that dates provided, these fruits meant food and nutrition security for populations living in the desert and other drylands.
Food and agriculture around the world form an important part of cultures and identities. To celebrate and preserve this heritage, FAO designed the Globally Important Agricultural Heritage Systems (GIAHS) programme to award sites around the world that have maintained traditions of growing and harvesting foods that are unique and well-adapted to local landscapes and climate. As one good GIAHS example, the Siwa Oasis in Egypt precisely demonstrates farmers’ ingenuity to adapt agriculture to difficult conditions. Here, cultivated date palms are inter-cropped with fruits, vegetables, fodder crops and occasionally cereals in a three-storey canopy structure with date palms occupying the highest level. This multi-layered system creates a microclimate that allows other crops to grow under palm trees, preserving precious water.
4. Date palms are tolerant to difficult environmental conditions
In 2018, Egypt, Saudi Arabia, Iran and Algeria were the top four producers of dates worldwide, and they are all countries that struggle with water scarcity. The date palm can grow in hot, arid climates and have a tolerance for saline water. These qualities allow it to grow and offer a food source even in difficult environmental conditions, such as deserts.
5. Dates are important for livelihoods
Date production is an important sector not only for the food and nutrition security of people in rural areas but also for their livelihoods. In the last 30 years, however, these livelihoods are being threatened by the Red Palm Weevil, the most destructive pest of palm trees worldwide. The Red Palm Weevil originated in South East Asia and has spread rapidly to other regions. Feeding on trees from the inside, Red Palm Weevil infestations are particularly difficult to detect during the early stages. FAO is developing a mobile app, SusaHamra, to assist farmers worldwide in collecting data when inspecting and treating palms for this pest. FAO is also combining remote sensing with artificial intelligence to map palm trees and monitor the spread of these pests to help safeguard livelihoods throughout the Near East and North Africa region.
As another important initiative, FAO and the International Plant Protection Convention (IPPC) are helping to raise awareness about the importance of protecting plant resources from pests and diseases and promoting safe international trade through the observance of the International Year of Plant Health in 2020. This observance is crucial to not only raise awareness on food and nutrition security but also on biodiversity conservation and healthy ecosystems restoration, especially in very dry areas.
7 Compelling Reasons to Make Dates a Daily Delight
1. Nutrient-Rich Goodnes
Dates are a treasure trove of essential nutrients. Packed with iron, potassium, calcium, and magnesium, these bite-sized wonders offer a natural and wholesome way to fortify your body with the minerals it needs for optimal function.
2. Sustainable Energy Boost
Need a quick pick-me-up during that mid-afternoon slump or before a workout? Look no further than dates. With a natural sugar content comprising glucose, fructose, and sucrose, dates provide a swift and sustainable energy boost, without the crash associated with processed sugars.
3. Digestive Harmony
If digestive well-being is on your mind, dates can be your allies. Rich in dietary fiber, they promote healthy digestion, prevent constipation, and aid in maintaining regular bowel movements. The soluble and insoluble fiber content contributes to a happy and balanced gut.
4. Brain-Friendly Antioxidants
Research suggests that dates offer more than just physical benefits; they may also be a friend to your brain. Packed with antioxidants, dates defend against oxidative stress and inflammation in the brain, potentially playing a role in slowing down cognitive decline.
5. Heart-Healthy Choices
Your heart will thank you for choosing dates. Studies indicate that regular consumption may contribute to heart health by lowering triglyceride levels and combating oxidative stress. The polyphenols and flavonoids present in dates positively influence vascular health, offering a delicious way to care for your cardiovascular system.
6. Bone-Boosting Nutrients
Dates aren’t just good for your heart; they’re also a boon for your bones. With essential minerals like boron, phosphorus, potassium, calcium, and magnesium, dates support bone health and may aid in preventing debilitating conditions like osteoporosis.
7. Versatility and Deliciousness
One of the best parts about dates is their versatility. Whether enjoyed on their own as a sweet treat, added to smoothies, mixed into salads, or incorporated into baked goods, dates can elevate the taste and nutritional profile of countless dishes. From snacks to desserts, they bring a natural sweetness that makes healthy eating a delight.