How Many Dates Can You Eat Per Day?
Dates are sweet, nutritious fruits that grow on date palm trees throughout the Middle East, South Asia, and northern Africa.
Egypt, Saudi Arabia, and Iran are the world’s top three largest date producers.
These tasty fruits are highly nutritious and provide many health benefits if consumed in moderation.
Generally, eating two dates per day can provide you with all the benefits they have to offer. It is also the recommended amount by nutrition experts. Dates have fantastic health benefits but are also high in sugar and carbohydrates. Therefore, eating too many of them can negate their benefits.
Continue reading to learn more about this sweet fruit and the health benefits of eating two dates per day.
Top 9 Health Benefits Of Eating 2 Dates A Day:
Boosts Energy
Dates are highly nutritious fruits packed with natural sugars: sucrose, glucose, and fructose.
In addition, dates are a great source of fiber, protein, potassium, magnesium, copper, calcium, iron, and B vitamins. All of which are important for energy and stamina.
Eating two dates daily can boost energy and keep your body going throughout the day.
It’s essential to note that eating dates in moderation is key; due to their high carb and sugar, too many dates can negate their health benefits.
To learn about maca powder and its energy-boosting effect, click here.
Stronger Bones
Nutrients found in dates help promote stronger and healthier bones.
Dates are a great source of calcium, magnesium, potassium, vitamin K, and B vitamins, including B6. All of which are necessary for building healthy bones.
In addition, dates contain Boron, a trace mineral found in plants that is essential for the growth and maintenance of healthy bones.
Lowers Cholesterol
Animal studies have shown dates may be effective in lowering cholesterol.
Dates are a rich source of polyphenols, particularly flavonoids, certain micronutrients, and dietary fiber, all of which may help lower triglyceride and overall cholesterol levels.
More human studies are necessary to confirm this claim.
Reduces Inflammation
Dates are packed with antioxidants.
Antioxidants help protect against free radicals that can cause harmful reactions in the body.
Two significant antioxidants present in dates are flavonoids and phenolic acid, both of which are shown to help reduce inflammation in the body.
To learn about anti-inflammation diets, click here.
Improves Digestion
Dates are high in soluble fiber.
Fiber helps to keep the digestive system functioning properly.
Eating two dates a day can keep the digestive system moving and help eliminate constipation and other digestive ailments.
Click here to learn more about dandelion tea's benefits for digestive problems.
Improves Cognitive Function
Studies suggest that the antioxidants present in dates can help protect the brain against oxidative stress and help improve brain function.
Animal studies indicated eating two dates in the morning can help improve memory.
Improves Vision
Dates are a rich source of carotenoids, an antioxidant known to help improve vision and certain eye problems such as night blindness.
In addition, dates contain vitamin A which can help improve eyesight and overall vision.
Click here to learn how eating watermelon can help improve your eyesight.
Better Skin
The vitamin C and D present in dates help keep the skin healthy. Vitamin C helps maintain skin elasticity, and vitamin D softens the skin.
In addition, the antioxidants in dates have anti-aging properties and help fight against free radicals created by sun exposure.
To learn about the keto diet's anti-aging properties, click here.
Boosts Immune System
Antioxidants present in dates can help boost the immune system and fight against free radicals.
Flavonoids can help reduce inflammation. Also, studies suggest flavonoids may help reduce the risk of cancer and heart disease.
Carotenoids are antioxidants that help improve vision and promote a healthy heart.
Phenolic acid, another type of antioxidant found in dates, helps reduce inflammation and may lower the risk of heart disease and cancer.
More human studies need to be done to confirm these claims.
Are Dates Keto Friendly?
Dates are high in carbohydrates and sugar. Therefore, they are not considered keto-friendly fruits.
Two Medjool dates have roughly 36 grams of carbohydrates, which is more than the recommended daily amount on most ketogenic diets.
Eating dates on keto will likely kick you out of ketosis due to the insulin spike caused by the carbohydrates present in this fruit.
Therefore, if you are on a keto diet and want to stay in ketosis is best to avoid eating dates.
To learn more about different types of keto diet, click here.
Takeaway
Eating two dates per day can provide many health benefits, including a boost of energy, antioxidants, improved immunity, and better memory. However, it’s important to note that dates are high in carbohydrates and sugar. Eating too many can negate their health benefits. Eating dates in moderation is key to their health benefits. Also, dates are not keto friendly and can kick you out of ketosis. Thank you for reading!
References
Al-Shwyeh HA. Date Palm (Phoenix dactylifera L.) Fruit as Potential Antioxidant and Antimicrobial Agents. J Pharm Bioallied Sci. 2019 Jan-Mar;11(1):1-11. doi: 10.4103/jpbs.JPBS_168_18. PMID: 30906133; PMCID: PMC6394164.
Al-Dashti YA, Holt RR, Keen CL, Hackman RM. Date Palm Fruit (Phoenix dactylifera): Effects on Vascular Health and Future Research Directions. Int J Mol Sci. 2021 Apr 28;22(9):4665. doi: 10.3390/ijms22094665. PMID: 33925062; PMCID: PMC8125345.
