DATES
Typical serving size:
5 to 6 dates (about 14 oz or 40 g)
HOW THEY HARM
Weight gain Tooth decay Drug interactionWHAT THEY HEAL
Cancer Bone loss Heart disease High blood pressure DATES FACTSA date would often accompany a cup of unsweetened coffee or tea; the date would provide the sweetness for the drink
Prized for their sweet fruits, date palms are among the oldest cultivated trees; they have been grown in North Africa for at least 8,000 years
These desert trees are extraordinarily fruitful, producing up to 200 dates in a cluster
Fresh dates are classified according to their moisture content, falling into three categories: soft, semisoft, and dry
Most varieties in North America are semisoft, which are marketed fresh, as well as dried after part of their moisture has been evaporated
Health Benefits
Reduces risk of heart disease and bone lossDates contain high amounts of potassium, an important mineral
A serving of 12 dates provide 650 mg, more than a comparable amount of other high- potassium foods, such as bananas and oranges
Studies have shown that potassium can not only help prevent bone loss in women, it can also reduce the risk of cardiovascular disease, as well as supporting muscle function
WARNING
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FOOD-DRUG INTERACTION
Dates contain tyramine, an organic compound found in aged cheese, certain processed meats, red wine, and other productsAnyone taking monoamine oxidase (MAO) inhibitors to treat depression should avoid dates, because tyramine can interact with these drugs to produce a life- threatening rise in blood pressure
In some people, tyramine can also trigger migraine headaches
Helps prevent cancer
According to the U
S
Department of Agriculture (USDA), dates are higher in total polyphenols than any of the most commonly consumed fruits or vegetables
The reason? They grow in deserts, and the harsh environment causes polyphenols to provide protection from oxidative stress to the palm’s fruit
The polyphenols, along with vitamin B6 and fiber, may help prevent certain types of cancer
Lowers blood pressure
A serving of 12 dates provides 15% or more of the Recommended Dietary Allowance of iron and niacin
It also contains calcium, manganese, magnesium and zinc; these minerals all work together with potassium to help lower blood pressure
Health Risks
Weight gainWith 60 to 70% of their weight coming from sugar, dates are one of the sweetest of all fruits
One-half cup (about 12 medium dates) contains about 275 calories—many more than most fruits
Consume with nuts or other sources of protein to avoid spikes in blood sugar levels
Tooth decay
Both dried and fresh dates are very sticky, and because of their high sugar content, they can lead to dental decay if bits are allowed to adhere to the teeth