Consider adding dates to your diet

Dates were, and still are, a staple food grown in the Middle East and North Africa. The date palm is significant to numerous cultures and religions and is sometimes referred to as the “tree of life” due to its significance as a source of food, medicine, and building materials. In addition, it is a symbol of peace, victory, and fertility.

There are other species of palms that produce fruit (which are eaten by birds and animals), but Phoenix dactylifera is the only species of date palm cultivated for its fruits.

Dates are known to be one of the healthiest fruits in the world. We eat them mostly as dried fruit, but they can be consumed fresh. As a dried fruit, they have a higher calorie content than when they are fresh. They are naturally high in sugar and carbohydrates yet rated low on the glycemic index because of their high fiber content.

Medjool dates are known as the “king of the dates.” They are the largest variety of large-sized dates and are favored for their natural sweetness and caramel-like taste. Two Medjool dates contain 133 calories, 36 grams of carbs, 32 grams of sugar, 3.2 grams of fiber, 0.8 grams of protein, and 0 grams of fat.

Dates are rich in vitamins A, B1- thiamine, B2- riboflavin, B3 and B5, vitamin C, D, potassium, manganese, selenium, magnesium, copper, niacin, and iron. They are also high in antioxidants including carotenoids, flavonoids, and phenolic acid. They also contain 23 types of amino acids.

The nutrients and antioxidants found in dates support our heart, brain, bones, and digestion; they reduce inflammation and help combat other health issues like anemia and diabetes.

Dates have a single pit or stone surrounded by edible flesh. You can buy them with the pit or with the pit removed. Dates are mostly sold dried, not dehydrated. Dried dates are soft and sticky, and their sugars become more concentrated as they dry, increasing their sweetness over time. Fresh or dried dates can be made into sugar, paste, jam, juice, syrup, and alcohol.

The sap of the tree can also be tapped and made into juice and syrup. Seeds can be used for animal feed, roasted and used as a coffee substitute, or ground and added to flour to make bread. Fruit, seeds, and sap are used to make medicines in some places.

Date palm trees can be grown in warm, dry regions of the United States, the Middle East, South Asia, and Africa. They are cultivated for food crops in California, Arizona, Southern Utah, Nevada, Texas, and Florida. Date palms can survive in other states. However, the lack of long, hot, and dry growing seasons will not support fruit production. The trees require high heat and low humidity to produce fruit. Pollen germination temperatures need to be 95 degrees. Trees grow 48 to 80 feet high on average, but maximum heights can be 120 feet high depending on growing conditions.

Date palms begin to flower when they are between 3 to 5 years old. Only female trees produce fruit; each tree can produce five to ten bunches per year. A mature tree can produce up to 150 pounds of fruit each year.

I was introduced to dates as a child through holiday treats like date pudding, a dense cake cut into squares and served from a bowl mixed with whipped cream and, oddly, topped with strawberries. Date confections are my favorite date treat. However, we all know that adding sugar and flour to something healthy greatly negates the health benefits! I have also noticed that many fruit and grain bars contain dates, as they naturally enhance the sweet chewiness of the bar.

As we start the New Year, many of us turn to healthy eating for at least a couple of days. If you are still on a healthy eating kick, or not, consider adding dates to your diet.

If you have questions about your garden or landscape, contact us at the University of Illinois Extension office in Mattoon at 217-345-7034 or online at forms.illinois.edu/sec/1523725. Be sure to visit U of I Extension’s website extension.illinois.edu/ccdms, like the Master Gardeners’ Facebook page @ColesCountyMasterGardeners and Master Naturalist Facebook page @Praire’sEdgeMasterNaturalists.