The delicious date, otherwise known as nature’s candy, is changing its reputation. Usually seen as solely a dessert add-in or party appetizer, it’s becoming easier and easier to find them in grocery aisles in snack form. Here’s what you need to know about the different varieties, their benefits, and how you can add them to your regular diet.

What are dates?

Dates are a type of fruit that grows in clusters on palm trees, and they’ve been an important ingredient in Middle Eastern cooking for thousands of years. Interestingly, while many assume these fruits are dried, the tacky texture they’re known for is actually their fresh state. Regions all over the globe have discovered the naturally sweet flavor of these chewy gems and the versatility that comes from all the different varieties.

Benefits of eating dates

In addition to their delicious taste, dates are also super nutrient-dense, resulting in some impressive benefits.

These fruits are full of fiber, which helps to promote and maintain healthy digestion, regularity, and gut bacteria. It also can reduce cholesterol and blood pressure levels, making it a perfect heart-healthy food choice. Plus, the fiber content means eating a handful of dates will make you feel full and satisfied while also regulating your blood sugar.

Dates contain high levels of many minerals including potassium, magnesium, manganese, selenium, and copper.

Snacking on dates will provide you with the opportunity to add plenty of plant compounds to your diet, including carotenoids and flavonoids. These bioactive compounds are powerful antioxidants that help the body’s immune system function at its highest capacity by reducing inflammation.

Adding dates to your diet

Here are just a few of the most popular dates you’ll find online and in the grocery store.

No matter which kind of date you go for, a plethora of recipe ideas exist: You can ground them up to use as a nutritious, sugar-free sweetener for smoothies, oatmeal, baked goods, and ice cream. Dates stuffed with a mild cheese, nuts, or nut butter also make an easy, incredible snack. Dip them in chocolate for a decadent (but still nutritious) dessert.

(Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at www.bhg.com.)

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