Food As Medicine

Before I started eating plant-based, dates weren’t even on my radar. Even after transitioning my eating patterns, I still didn’t know much about dates and how to use them. It wasn’t until one year around the holidays that I decided to make a pie crust using dates and pecans that I realized how easy, versatile, and delicious dates could be. Recently, I’ve been attempting to incorporate more dates and learn more about them. Here is some of what I’ve learned:

Due to their rich flavor, natural sweetness, and nutritional value, ancient civilizations have regarded dates as one of nature’s most prized fruits for thousands of years. Dates, also called the “fruit of the desert,” have a rich and intriguing history in Middle Eastern culture, where they’ve fed royalty and nomads. Dates, a staple in ancient diets, are now a favorite health snack worldwide because they are packed with fiber, vitamins, and vital minerals. Come along with me as we explore the intriguing past of date fruit and see why this age-old superfood has endured!

Dates, the fruit of the date palm tree (Phoenix dactylifera), have their roots deeply embedded in the Middle East and North Africa. Dates are among the oldest cultivated fruits, with historical records indicating that they have been grown for over 6,000 years. Ancient civilizations relied heavily on dates in their food. The date palm was considered a fertility symbol by the ancient Egyptians, who also used dates in religious rituals and as nourishment. In the meantime, dates were prized as a delicious delicacy by the Sumerians and Babylonians. Dates have deep cultural and symbolic significance in many cultures and religions. In Jewish culture, dates are a sign of the agricultural cycle’s renewal, and they are typically consumed on Tu B’Shevat, also known as the New Year for Trees. In the Christian Bible, dates are frequently associated with the Holy Land and its bountiful agricultural region. Additionally, several Christian feasts and festivities incorporate dates. In Islamic culture, dates are considered a wholesome and blessed food rather than just a fruit. Muslims eat these sweet fruits to break their fast during the holy month of Ramadan (1).  

Health Benefits

Digestive Health

Dates are a fantastic source of dietary fiber, crucial for digestive health as they add bulk to stool and promote regular bowel movements. In one study, 21 participants who ate seven dates a day for 21 days saw improvements in the frequency of their bowel movements and a notable rise in stool frequency compared to those who did not eat dates (2). Additionally, fiber aids in preventing and treating constipation, a frequent digestive problem. Dates are high in fiber, but they also serve as a prebiotic, feeding good bacteria in the gut. Meals high in fiber are metabolized more slowly, resulting in earlier satiety. A diet high in fiber is linked to a decreased risk of colon cancer (3). About 4–7 dates supply 32% of the daily dietary fiber requirement (4).  

Iron Deficiency

According to several studies, dates are an effective way of naturally raising iron levels in adults and children. Researchers attribute dates’ ability to increase iron levels to their high iron content and the presence of several nutrients that enhance hemoglobin production and iron absorption. One study showed young, iron-deficient girls’ iron and hemoglobin levels improved when fed dates. Eating seven dates daily for two months raised hemoglobin, ferritin, and hematocrit levels (5).  

In addition to their iron content, dates also contain vitamin A, which aids in producing hemoglobin. Interestingly, some research and experts state that anemia and vitamin A insufficiency frequently coexist. Anemia can also develop due to decreased iron absorption caused by insufficient vitamin A. Additionally, according to another study, taking iron and vitamin A combined appears to be a more effective way to avoid iron deficiency than taking them separately (6). What better way to do this than by consuming dates, which contain both nutrients? Dates also contain vitamin C, which improves iron absorption.

Even though dates contain iron and other nutrients that may prevent anemia, you may be wondering how the consumption of dates compares to iron supplements. Thankfully, a study was conducted to address this very concern. The study’s participants were split into four groups and given an iron supplement, a date-and-water drink, or dates to eat for 30 days. By the end of the study, even though all groups showed an increase in hemoglobin, the two groups assigned to consume the dates and date drink reported fewer bowel issues as well (7). Constipation is one of the main side effects of iron supplements. Not only can dates increase iron like supplements, but they also have a built-in defense against constipation—fiber! As a result, the researchers concluded that dates could be an excellent alternative to iron supplements.

Labor/Delivery/Hemorrhage

Another little-known advantage is this fantastic fruit’s impact on postpartum hemorrhage, labor, and delivery. According to several studies, consuming dates near the end of pregnancy can lessen the need for labor induction without hastening the onset of labor (8, 9). Individuals who ate six dates a day for four weeks before giving birth were far more likely to experience spontaneous labor as opposed to needing induction. It has also been demonstrated that eating dates lowers the rate of postpartum hemorrhage after delivery. Following birth, oxytocin injections are commonly used to manage and minimize blood loss. According to a 2007 study, people who ate dates after giving birth experienced less bleeding than those who took oxytocin (10). Researchers concluded that dates include tannins, serotonin, and a variety of other substances that help to prevent postpartum bleeding and strengthen uterine muscles.

To sum up, dates are a small yet amazing fruit. Many cultures have long honored and consumed them because of their health benefits. Dates are a versatile and convenient addition to a balanced diet, aiding healthy labor and delivery, improving iron levels, and fostering intestinal health. Here are a few of my favorite date-based dishes. Don’t be afraid to experiment and find a favorite or two of your own!

Pecan-Date Pie Crust

1 1/4 cups old fashioned rolled oats

2 1/2 oz raw, unsalted pecans (about 1/2 cup)

1/2 tsp cinnamon

2 1/2 oz pitted dates (4-5 Medjool), chopped

1 1/2 Tbsp plant-based milk (oat, almond, etc.)

1. Place oats, pecans, and cinnamon in a food processor and process until the texture resembles coarse flour.
2. Add the dates and process for about 1 minute or until the mixture begins to clump together. Add the milk and process until the mixture starts to ball up into dough.
3. Form the dough into one big ball and place it on a large piece of parchment paper on top of a large cutting board or other flat surface. Press the ball flat with your hands and then place another large piece of parchment paper over the top.
4. Preheat oven to 375^°. Set aside an 8 in. pie pan.
5. Use a rolling pin to roll out the dough into a circle that is about 1/2 in. thick. The circle should be slightly larger than the upper edge of the pie pan.
6. Peel off the top piece of parchment paper and carefully invert the rolled-out crust onto the pie pan. Peel away the remaining piece of parchment paper. Gently ease the crust into the contours of the pan and lightly press into place.
7. Trim away any hanging crust. You do not need to poke the crust with a knife.
8. Place a piece of aluminum foil over the entire crust, loosely tucking under the corners. Place on a baking sheet and bake for 10 minutes or until the edges are very lightly browned.

Double Chocolate Energy Balls

15 oz can black beans, drained and rinsed (~1.5 cups)

1/2 cup rolled oats

1 cup pitted dates, packed

1/4 cup raw, unsweetened cocoa powder

1/4 cup vegan chocolate chips, optional

1. Add everything (except chocolate chips) to your food processor and process until mostly smooth and well combined.
2. Then add the chocolate chips (if using) and pulse a few times to mix them through.
3. Scoop the batter using a small cookie scoop and roll it into a ball. Place each energy ball on a plate, baking sheet, or sheet of parchment paper. Repeat with the remaining batter. You will get around 30 energy balls.
   
   

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1.) 01, F. (2024, February 1). A palatable journey through time: The fascinating history of dates. Tamara Dates. https://www.tamaradates.ca/blogs/news/a-palatable-journey-through-time-the-fascinating-history-of-dates

2.) Eid N, Osmanova H, Natchez C, Walton G, Costabile A, Gibson G, Rowland I, Spencer JP. Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. Br J Nutr. 2015 Oct 28;114(8):1226-36. doi: 10.1017/S0007114515002780. PMID: 26428278.

3.) Marlett JA, McBurney MI, Slavin JL; American Dietetic Association. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2002 Jul;102(7):993-1000. doi: 10.1016/s0002-8223(02)90228-2. PMID: 12146567.

4.) Ahmed, J., Al‐Jasass, F. M., & Siddiq, M. (2014). Date fruit composition and nutrition. Dates, 261–283. https://doi.org/10.1002/9781118292419.ch11

5.) Irandegani F, Arbabisarjou A, Ghaljaei F, Navidian A, Karajibani M. The Effect of a Date Consumption-Based Nutritional Program on Iron Deficiency Anemia in Primary School Girls Aged 8 to 10 Years Old in Zahedan (Iran). Pediatric Health Med Ther. 2019 Dec 19;10:183-188. doi: 10.2147/PHMT.S225816. PMID: 31908568; PMCID: PMC6927593.

6.) Michelazzo FB, Oliveira JM, Stefanello J, Luzia LA, Rondó PH. The influence of vitamin A supplementation on iron status. Nutrients. 2013 Nov 7;5(11):4399-413. doi: 10.3390/nu5114399. PMID: 24212089; PMCID: PMC3847738.

7.) Indrayani, Rahmadi, A., & Rakhim, D. A. (2018). Can date fruits and 7 dates replace iron tablets in increasing hemoglobin levels? Pakistan Journal of Medical & Health Sciences, 12(1), 1750–1759.

8.) Razali N, Mohd Nahwari SH, Sulaiman S, Hassan J. Date fruit consumption at term: Effect on length of gestation, labour and delivery. J Obstet Gynaecol. 2017 Jul;37(5):595-600. doi: 10.1080/01443615.2017.1283304. Epub 2017 Mar 13. PMID: 28286995.

9.) Al-Kuran O, Al-Mehaisen L, Bawadi H, Beitawi S, Amarin Z. The effect of late pregnancy consumption of date fruit on labour and delivery. J Obstet Gynaecol. 2011;31(1):29-31. doi: 10.3109/01443615.2010.522267. PMID: 21280989.

10.) Khadem, N., Sharaphy, A., Latifnejad, R., Hammod, N., & Ibrahimzadeh, S. (2007). Comparing the Efficacy of Dates and Oxytocin in the Management of Postpartum Hemorrhage. Shiraz E-Medical Journal, 8(2), 64–71.