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October 21, 2022

Dates fruits and immunity: what the nutrient data shows

Dates served with Arabic tea

Search for dates and immunity and you will find plenty of pages promising that a few dates a day will "strengthen" your defences. This page used to carry a title like that. The nutrient data is a better guide, so here is what dates actually contain, measured against the nutrients researchers and the NHS link to the immune system.

What is in a portion of dates

The USDA's FoodData Central record for Medjool dates (SR Legacy, 2019) lists, per 100g, 277 kcal, 6.7g of fibre, 696mg of potassium, 64mg of calcium, 62mg of phosphorus, 54mg of magnesium and 0.9mg of iron. B vitamins are there in small amounts, including 1.61mg of niacin and 0.249mg of vitamin B6. Vitamin A is close to absent at 7µg RAE.

The NHS uses a smaller portion than 100g. It counts a 30g portion of dried fruit, such as currants, dates, sultanas and figs as one of your 5 A Day, so the figures below use 30g.

Vitamin C in dates

A review in Nutrients by Carr and Maggini states that vitamin C contributes to immune defence by supporting cells of both the innate and adaptive immune system, and that vitamin C deficiency results in impaired immunity. The NHS says adults aged 19 to 64 need 40mg of vitamin C a day.

Dates are a poor source. The Medjool record lists 0.0mg of vitamin C per 100g. The Deglet Noor record lists 0.4mg, which works out to about 0.12mg in a 30g portion. For comparison, the USDA record for raw oranges lists 53.2mg per 100g, so 80g of orange gives roughly 43mg. Citrus fruit, such as oranges and orange juice, heads the NHS list of good vitamin C sources. Dates are not on that list.

Zinc and copper

Wessels, Maywald and Rink write that zinc is essential for the function of the immune system. The NHS vitamins and minerals page puts the daily need at about 9.5mg for men and 7mg for women, and names meat, shellfish, dairy foods, bread and cereal products as good sources. Medjool dates have 0.44mg of zinc per 100g. A 30g portion gives about 0.13mg, under 2% of a woman's daily amount.

Copper is where dates do a little better. The same NHS page says copper is thought to be important for the immune system, among other things, and that adults aged 19 to 64 need 1.2mg a day. Medjool dates list 0.362mg per 100g, about 0.11mg per 30g portion, or roughly 9% of that daily amount. Deglet Noor lists 0.206mg per 100g. Useful, but nuts, shellfish and offal are the sources the NHS names.

So what can dates do?

On these numbers, dates are not an immunity food. They are an energy-dense fruit with real fibre and potassium, and a portion counts towards your 5 A Day. That is a fair reason to eat them. No fruit replaces medication or advice from a doctor who knows your health history.

The NHS adds one condition: dried fruit should be eaten at mealtimes, not as a snack between meals, to reduce the impact on teeth. Its portion sizes page also notes that dried fruit can be high in sugar. A few dates after a meal fits that advice better than a bag at your desk all afternoon.

A practical way to buy

Mazafati from Bam in Iran is very soft. Mariami, also from Iran, is semi-dry and chewy, and Ajwa from Madinah is soft with finely wrinkled skin. Mazafati is the one that needs refrigeration, so check how the seller stores it before you order.

If you are comparing where to buy from, Kurma Mariami Shah Alam is one supplier worth checking.

For a quote, see who we are or message us through the contact page.

This article is general information, not medical advice. If you have a health condition, talk to your doctor or a dietitian about your diet.

References