Healthy Effects Of Eating Dates

Between August and November each year, American farmers harvest almost 30 million pounds of dates, according to the USDA America.gov website. The most common variety of date grown in the United States is the Medjool, which was brought to the country in 1920 from Morocco. A half-pound of Medjool dates--or about seven--will supply you with several health benefits and nutrients.

Macronutrients

Medjool dates are a good snack choice for active people because they are easy to bring along with you for a quick source of 629 calories of energy. A serving of seven dates supplies 4 g of protein, or 10 percent of the recommended daily allowance (RDA), and 60 percent of your recommended daily fiber.

B-vitamins

Dates are a source of vitamin B6. Seven Medjool dates supply 565 mcg, almost half the RDA. Your body uses vitamin B-6 for more than 100 processes, including to make energy available to your cells in the form of glucose. The Oregon State University Linus Pauling Institute notes vitamin B-6 is also vital for nucleic acid synthesis, hormone function and red cell formation. Other B vitamins found in dates, including thiamine, riboflavin, niacin and folate, are important for prevention of heart disease and cancer.

Potassium

Potassium and sodium balance are crucial to the body's functioning. The Linus Pauling Institute notes potassium plays a key preventive role for heart health and strokes. A deficiency of potassium may lead to weakness, fatigue and cramping. An adequate intake of potassium will also decrease the incidence of kidney stones. Seven dates supply 1,580 mg of potassium, or over 40 percent of the RDA.

Fat Replacement

In baked goods, dates, which contain insignificant amounts of fat, can be used in place of some fat. According to the University of Wyoming Extension, the moist, melt-in-your-mouth sensation in baked goods comes from fat coating the flour particles, which keeps water from interacting with the flour. Using an equal amount of mashed dates to replace up to half of the fat in a baking recipe changes the texture but maintains the moistness.