There are many different types of dates beyond the few most popular found in stores and markets around the world, and each is unique in its own way.
Dates are the fruit of the date palm, a flowering plant scientifically known as Phoenix dactylifera that has been cultivated and used as a food source for thousands of years. These sweet, nutrient-rich fruits are all beneficial, but it’s important to understand how they differ. Native to the Fertile Crescent and other areas of the Middle East and Africa, date palms remain an important crop in these parts of the world, among others. There are hundreds of different cultivars of dates that are now grown and distributed, which also belong to broader types that will be explained below.
Types of Dates
The main types of dates include saghai, safawi, deglet noor, barhi, sukkari, kholas, zahidi, Medjool, khudri, and anbara, among others.
Barhi
Medium in size and thin-skinned, this is a sweet variety of dates with tender flesh, making them easy to eat fresh.
Kholas
These golden brown dates have a unique roasted flavor and medium thickness skin.
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Zahidi
With a large inner seed and crisp pulp, this type of date is often used to make other products, such as date sugar or extracts.
Deglet Noor
One of the most widely distributed varieties of dates, these dates are light red in color with a firm outer skin and are only semi-soft.
Anbara
These are dry, soft and fleshy dates from Saudi Arabia.
Sukkari
These delicious dates are notoriously soft and very sweet in taste, said to almost melt in your mouth.
Medjool
These expensive and delicious dates are widely distributed around the world and have a meaty, juicy, and nutrient-rich composition that makes them very popular. According to the USDA, they are extremely nutritious and rich in energy, calcium, phosphorus, potassium, and magnesium.
Saghai
These are crisp dates that are grown primarily in Saudi Arabia and are a popular mobile snack for many people in this region.
Safawi
These dates are dark brown, almost black, and are very chewy, with high levels of dietary fiber that can help your digestive system.
Khudri
This is the dark brown variety of dates that have a sweet taste and a wrinkled texture.
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Which Type of Dates are Best?
Medjool dates are the most cultivated and therefore the most widely available, and it is also likely the type of date your recipe calls for if you specify it. Large and plump, Medjool dates are often described as “syrupy”, both for their maple flavor and delicious texture.
What Kind of Dates are Healthiest?
Medjool dates contain antioxidants and nutrients that can reduce the risk of heart disease, promote digestion, and support heart health, among other benefits.
Are All Types of Dates Healthy?
There are more than 200 varieties of dates with different shapes and flavors, yet they are all the same in nutrition and good for health.
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Dates Nutrition
According to USDA FoodData Central, dates are a good source of energy, fiber, sugar, and several vitamins and minerals. In them you can find essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur and zinc. In addition to the nutrients mentioned above, they can also contain important vitamins such as thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin A, and vitamin K.
A 2008 review published in Critical Reviews in the journal Food Science and Nutrition by Cornell researchers Chang Yong Lee and Mohamed Ali Al-Farsi, suggests that more than 15% of the daily requirement for essential minerals such as copper, potassium can be met , magnesium and selenium. consuming 100 grams, or about 4 pitted dates per day.
Dates Health Benefits
Prevent Heart Diseases
A study by Waseem Rock et al. in the Journal of Agricultural and Food Chemistry concluded that consuming dates was effective in reducing triglyceride levels and decreasing oxidative stress, both of which are risk factors for heart disease and atherogenesis, which is the accumulation of fatty plaque in the arteries.
Promotes Healthy Weight Gain
According to the USDA, these dried fruits are rich in sugar along with protein and many other essential vitamins and minerals. They are also rich in fiber, which can help with weight management. Medjool dates are readily available in grocery markets and are a delicious and healthy snack
A 2014 animal study suggested that eating dates can help you gain weight. However, another animal study conducted in 2016 did not indicate such weight gain. Given the conflicting reports, more research is needed to support this benefit.
Boost Brain Health
A study led by Musthafa Mohamed Essa, Ph.D. et al. suggest that dates can protect against oxidative stress and inflammation in the brain. According to the research, “the fruits of the date palm are a good source of dietary fiber and are rich in total phenols and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid and caffeic acid.” The presence of these polyphenolic compounds can potentially help slow the progression of Alzheimer’s disease.
Treat Chronic Diarrhea
According to an article published by Columbia University Medical Center, potassium-rich foods, such as dates, can help replace and replenish electrolytes lost due to chronic diarrhea. Thanks to their high fiber content, they can also aid in digestion and alleviate the unpredictable nature of chronic diarrhea.
