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When you hit the supermarket to restock your kitchen with nutrient-packed fruit, you probably unconsciously turn your cart into the produce section, where apples, oranges and grapes abound.

But in doing so, you could be missing out on a fresh fruit hiding out next to the raisins and prunes in the bulk bin aisle: dates.

That’s right: Though wrinkly, sticky and chewy like dried fruits, naturally sweet dates are typically sold in their raw, fresh state, said Keri Gans, M.S., R.D.N., C.D.N., a registered dietitian nutritionist and author of The Small Change Diet.

At the grocery store, you’ll often find two types of dates: Medjool, a soft date variety with a high moisture content and a sweeter flavor, and Deglet Noor, a semi-dry date variety that contains very little moisture and has a nutty finish. And with those craveable qualities come a few health perks.

Dates provide tons of fiber

The biggest health benefit dates have going for them is their fiber content. In roughly four Medjool dates, you’ll score 6.7 grams of fiber, or a quarter of the 28-gram recommended daily allowance, according to the USDA.

Remember, fiber is the part of plant foods that can’t be digested or absorbed, so it helps bulk up your stool and ensure everything passes through your gut smoothly, according to the Mayo Clinic.

Plus, fiber can help lower cholesterol levels, stabilize blood glucose levels by slowing the absorption of sugar, and boost digestive health, Gans said.

Dates promote heart health

Bananas may be the go-to source of potassium, but they’re not the only fruit that can help you fulfill your daily quota.

Munch on four Medjool dates, and you’ll snag 696 mg of potassium, about 27% of the USDA’s recommended adequate intake of 2,600 mg per day.

This mineral helps your kidneys and heart function properly, and plays a key role in regulating blood pressure, according to the National Institutes of Health.

Dates strengthen bones

Dates contain manganese and magnesium, which help keep your bones strong and healthy, said Gans.

Both of these nutrients play a role in bone formation, and studies have shown that upping magnesium intake can improve bone mineral density, which can minimize your risk of breaking a bone.

Dates boost immunity

Along with key vitamins and minerals, dates are a good source of antioxidants. These compounds can help combat oxidative stress caused by free radicals (harmful molecules that, in excess, can damage cells).

When free radicals build up in cells, they can harm other molecules, which may increase the risk of cancer, heart disease and stroke, according to the National Cancer Institute.

Dates are a healthier sweetener

OK, this isn’t technically a health benefit of dates, but it’s definitely a perk worth mentioning. A single Medjool date contains a whopping 16 grams of sugar, so the fruit’s ideal to use in place of standard table sugar, Gans said.

While that number may still seem pretty big, Gans stresses that it’s nothing to be too concerned about.

“When you’re eating fruit, you’re going to get sugar,” she explained. “But it’s naturally occurring, so along with that sugar comes the other health benefits that are in the actual fruit.”

SHAPE is dedicated to helping you live a healthy and happy life. Online at Shape.com.

© 2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.