Dubbed “nature’s candy” due to their sweet taste and nutritional value, dates are a well known source of fibre. But they may also have surprising benefits for blood pressure and gut health, according to a nutritionist. The energy-dense fruits are low in sodium, excessive intake of which can contribute to high blood pressure. 

And they are high in potassium, which can help to balance the effects of sodium and combat hypertension.Writing in The Telegraph, nutritionist Emily Kerrigan explained that dates can also help us feel “fuller for longer which can help maintain a healthy body weight, in turn benefitting blood pressure, blood sugar and cholesterol management”.

She added that such fibre-rich foods take longer to giddiest, delaying the rate at which glucose and fats in our meals are absorbed into the bloodstream.

And they can provide “food for the friendly bacteria in our guts”, Ms Kerrigan said.

A 30g serving of dates counts as one of your recommended five-a-day intake of fruits and vegetables.

The shrivelled fruits are also thought to have anti-inflammatory properties and are rich in antioxidants including polyphenols.

Polyphenols have been linked to lower blood pressure, improved cholesterol levels, and lower risk of blood clots.

Ms Kerrigan also noted that dates can slow glucose absorption and help to satisfy sweet cravings.

She added: “Their GI index — that is the measure of how quickly foods raise blood glucose — is low to medium because their high-fibre content slows digestion, preventing sugars from spiking.”