All evidence points to the fact that to improve health, you must avoid sugary foods. Eating refined sugar causes energy depletion, also known as the dreaded “sugar crash” when empty calories use our body’s vitamins and minerals to turn it into fuel. dates as they are an easy portable snack that pairs fabulously with nuts. Dates provide the nutrients you need, while satisfying your sweet tooth.


All dates, fresh or dried, contain different types of antioxidants. Fresh dates contain anthocyanidins and carotenoids, while dried dates contain polyphenols surprisingly just like green tea. The black Ajwa dates are highest in antioxidants when compared to other date varieties.


Diabetes researchers have shown that dates have a low glycemic impact. This means that eating dates alone or with a meal, may help people with type 2 diabetes manage their blood sugar and blood fat levels. Six to eight dates can be eaten in one sitting without dramatic shifts in blood sugar.


A standard serving of five or six dates provides about 80 milligrams of magnesium, an essential mineral that helps dilate blood vessels. Supplementing with 370 milligrams of magnesium can reduce blood pressure. However, taking such a large dose all at once often can cause diarrhea. Dates are a delicious way to increase your magnesium intake more gently.


Each date contains over two milligrams of choline, a B vitamin that’s a component in acetylcholine, the memory neurotransmitter. Higher choline intake is associated with better memory and learning, making it a key nutrient for children and older adults at risk for Alzheimer’s.


Bone loss in post-menopausal women with osteopenia can be reduced by increasing intake of potassium. One dried date provides nearly 140 milligrams of this valuable nutrient. Scientists believe that high potassium intake protects bone mass by reducing the amount of calcium excreted through the kidneys.