Benefits of Dates: The Sweetest Habit Your Skin Will Thank You For

Per 100g, you're looking at roughly 277 kcal, 75g of carbs and 7g of fibre. The carbs are mostly glucose and fructose, which is why dates hit like a gentle espresso. These are the nutritional value of dates.

Beyond the sugar, you get potassium, magnesium, iron, calcium, phosphorus, vitamin B6 and antioxidants such as flavonoids. Potassium helps with blood pressure, magnesium with muscles and nerves, iron with red blood cells and B6 with brain function and metabolism. Not bad for something that tastes like a sweet. Think of them as a more useful alternative to refined sugar, not a free pass.

Walk into a decent shop and you'll find a whole line-up. Here are the types of dates and their benefits:

• Medjool: big, soft and caramel-ish. The "king of dates" and my snack of choice. Dr. Joe Schwarcz, author, a renowned instructor and director of Science and Society department, on the Montreal Gazette's YouTube channel said, "They are the best dates, and they are not dried out; they are harvested and packed."
• Deglet Noor: firmer and less sweet, so better for cooking and baking.
• Ajwa: dark, soft and premium, prized for traditional benefits too.
• Barhi: small, round, soft and very sweet.
• Zahidi: semi-dry, with a nutty flavour and firmer bite.
• Halawi: soft and caramel-flavoured, ideal for desserts.
• Khudri: dark brown, chewy and moderately sweet.

Nutritionally they're all in the same ballpark, so choose by texture and what you're making.

Regarding the key benefits of dates, as read on Prevention's official website, "Dates are rich in magnesium, potassium, and fiber, which help support healthy blood pressure by relaxing blood vessels and balancing sodium levels," shares Michelle Routhenstein, a preventive cardiology dietitian, certified Dietitian, and founder of Entirely Nourished, with over 14 years of experience.

Here is how a handful of dates can benefit you.

• A better kind of sweet: Dates are sweet, but the sugar is natural, and the lift you get feels nicer than a chocolate bar's. Next time you want something sweet, try a few of these first.
• Easier digestion: The fibre in dates keeps your digestion moving and helps with constipation.
• Steadier blood pressure: Potassium and antioxidants help keep your blood pressure normal. You won't feel it happening, which is sort of the point.
• Stronger bones: Calcium and magnesium both go to work on your bones.
• A sharper memory: Vitamin B6 and antioxidants help your memory function better.
• Fewer hunger pangs: The fibre helps here too. Hunger doesn't hit you as often, so you're not reaching for snacks all afternoon.
• Protects cells: Dates are loaded with antioxidants, mainly flavonoids and carotenoids. They calm oxidative stress in the body, and that's tied to a lower risk of disease.
• Supports heart health: Potassium and magnesium do a lot of the heavy lifting here. Between them they help regulate blood pressure and keep the heart working as it should.

Dates for Skin

Beauty editor hat on. Here are the benefits of dates for skin. Dates are full of antioxidants that help mop up free radical damage, the stuff behind dullness and early lines. Their vitamins and minerals feed a healthy glow, and a nutrient-rich diet in general supports skin elasticity and collagen.

Will a date replace your SPF and retinol? Don't be daft. But skin gets built from the inside too, so feed it properly and it tends to repay you.

Dates for Hair Growth

In short, dates are great for hair growth. The iron in dates supports circulation to your follicles, B vitamins help keep roots strong, magnesium contributes to a healthy scalp and antioxidants protect scalp cells from damage.

I'll be straight with you, though: dates alone won't give you Rapunzel hair. What they can do is pull their weight in a balanced diet that supports it. Think steady, quiet help rather than a overnight transformation.

The easiest method is to simply eat them. A couple as a snack between meals does the job. Chop them into porridge, blend them into smoothies or use them to sweeten puddings and bakes. Squash them into energy bars and protein balls, or slice them into salads for a sweet bite against something salty.

My favourite is a Medjool stuffed with a spoonful of nut butter, or paired with a few almonds. The protein and fat slow everything down nicely.

Note: Here's When To Much On Some Delicious Dates

Dates can be eaten any time throughout the day, but consuming dates at certain times can be more beneficial for the body. Eating the dates first thing in the morning can boost your energy levels immediately. Eating them as a pre-workout snack is also a great idea. Eating them in the afternoon curbs sugar cravings. Eating them with protein or healthy fats makes for an ideal breakfast. Eating them prior to fasting helps to sustain your energy levels.

Eating large amounts too close to steeping may keep you awake due to the sugar content.

Dates are nutritious, but due to being composed of a lot of sugar, they should be consumed in moderation. Two to four dates a day should be taken by the average person. In case there is a sugar monitoring routine, then just one to two dates should be consumed. People who are athletic and want to fuel up may eat up to five dates per day. Try to combine dates with protein and healthy fat products.

Overdo it and you may notice extra calories, blood sugar spikes, digestive grumbles from all that fibre and gradual weight gain if big portions become a daily habit. They're also sticky, so they cling to your teeth and can raise cavity risk. Rinse or brush afterwards, and keep the handfuls sensible.

Dates are sweet, useful and very easy to love. Eaten in sensible portions, they support energy, digestion, skin and hair, and slot into pretty much any day. Choose the variety you like, pick your moment, and don't treat the box like a bottomless bowl.