Are Medjool Dates Good for You?

One of the key things to know about this variety in order to know if Medjool dates are good for you is ts nutrition facts.

madjool dates

Medjool dates are common dates in the United States and Europe.  Firm and sweet, they offer a couple of health benefits for the human body.  Find out more about this popular date variety and Medjool dates are good for you.


Taste and Texture

Since the different varieties of dates look a lot similar, it would be good to start at knowing how to differentiate Medjool dates from the others.  Just like other dates, Medjool dates are fruits of trees, in this case, the date palm tree. The main thing that differentiates this type of dates is its taste and texture.   Medjool dates actually taste and feel like caramel.  Soft and chewy, they are also known for their high fructose content.  They also are noticeably larger compared to other date varieties.


Nutrition Facts

One of the key things to know about this variety in order to know if Medjool dates are good for you is ts nutrition facts.  This variety is rich with potassium, copper, selenium, and magnesium.  Much lower but still in moderate amount, Medjool dates are also known to contain calcium, manganese, iron, phosphorus, Vitamin B3 (niacin), and Vitamin B6 (pyridoxine). This variety of dates registers quite high in the calorie count.  It is known to contain close to 300 calories per 100 grams.  Here is the exact amount of each mineral or vitamin found in a 3.5 ounce serving:

Vitamin/MineralAmount in a 3.5-ounce Serving
Carbohydrates75 g
Fiber7 g
Protein2 g
Potassium20% of the RDI
Copper18% of the RDI
Manganese15% of the RDI
Magnesium14% of the RDI
B Vitamins12% of the RDI
Iron5% of the RDI


Health Benefits

Now that you know the nutritional value of Medjool dates, the discussion can now proceed to the specific health benefits this type of dates offers.  Here are some of them:

Reduces free radicals in the body

Medjool dates are known to be a healthy snack because they are packed with antioxidants.  These breakdown free radicals in the body which cause a variety of conditions including cancer and expediting aging.  With these antioxidants, you can have an excellent immune boost as well as clear and youthful skin.  Among the antioxidants found in this type of dates are flavonoids, carotenoids, polyphenols, and phenolic acid.  This help reduce inflammation as well as the risk of developing diabetes and Alzheimer’s disease.  They also help prevent eye disorders, macular degeneration, and other diseases that may affect the heart and the brain.  These antioxidants are particularly potent at supporting cancer prevention.

Promotes healthy weight gain

There are people who need to gain weight rather than lose it.  If you want the healthy way of gaining weight, intake of Medjool dates can certainly be a healthy way to go.  You load up not only on carbohydrates but with natural glucose, proteins, minerals, and vitamins.  These benefits cannot be offered by other high starchy foods which is the common thing to do when you want to pack in the weight.

Promote digestive health

Yet another reason why Medjool dates are good for you is the fact that it is high in fiber.  This prevents constipation and helps achieve and maintain regular bowel movement.

Regulates blood sugar

Medjool dates are known to have a low glycemic index so it can actually help regulate glucose levels.  However, it is still high in fructose.  If you have diabetes or are prone to develop such a condition, make sure you ask your doctor if Medjool dates can be included in your diet and if so, the adequate amount of dates that you can eat that will not be of a health risk to you.

Sweets alternative

If you like your sweets, Medjool dates are a perfect alternative.  They come as sweet as ever while offering you all the good stuff such as body-friendly nutrients and essential vitamins such as iron and the B vitamins.  These are definitely healthier alternatives to sugary stuff such as chocolate chips or candies.


Side Effects

While Medjool dates provide numerous health benefits, some side effects have been attributed to them.  This is why you should take them in moderation.  Here are some side effects linked to eating Medjool dates:

  • Might result in abdominal concerns. Too much Medjool dates intake might lead to bloating, stomachache, gas, and even diarrhea.   Remember, dates are loaded with fiber and these are common side effects linked to fiber.  To counter this, take it in moderation.
  • May be unhealthy for children. While dates are very nutritious, this type is larger compared to other varieties.  This might cause windpipe blockage and choking.  Eating Medjool dates is not advisable for babies and for younger children because of this.
  • May cause allergies including skin related problems and asthma. Just like any dried fruit rich with sulfites, these dates may cause allergic reactions such as skin rashes and asthma.  If you are at risk of developing any of these conditions, you might want to take two or three and check whether you have any adverse reaction to it before continuing to eat more.
  • Weight gain. While this is an advantage in some cases, it can be a disadvantage for those trying to lose weight.  Always remember that Medjool dates are packed with calories.   If you are trying to lose weight, you might want to skip on this type of snack or moderately indulge once in a while.
  • Can lead to overdose on certain minerals. Medjool dates are also packed with certain minerals that you can overdose on.  One of these is potassium.  If you overdose on potassium, you can develop a life-threatening condition called hyperkalemia.  If you have high potassium levels to begin with, keep Medjool dates intake at a minimum.

Generally, Medjool dates are good for you.  They are packed with awesome benefits that are truly beneficial for the human body.  Sweet and chewy, they are excellent sugary treats that will satisfy any sweet tooth.  However, given the potential side effects, you should still take them in moderation.

Benefits of Medjool Date

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