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December 29, 2023

Kurma Ajwa and Bone Health: What Dates Really Contain

Kurma Ajwa Borong

You will often read that dates keep bones strong and help prevent osteoporosis. The usual example is Kurma Ajwa, the small, near-black date from Madinah, which you can now buy online. We checked what dates actually contain for bones and what the research says. Short version: dates have a little calcium and magnesium and no vitamin D, and we found no study in people showing that they protect bones.

This is general information, not medical advice. If you have osteoporosis or are worried about your bones, talk to your doctor.

Osteoporosis and what you eat

Osteoporosis weakens bones so they break more easily. Food plays a part. The NHS says calcium is important for maintaining bone health and that adults need 700 mg a day, and it lists dried fruit among calcium-rich foods, alongside leafy green vegetables, tofu and dairy (NHS). The same page also lists vitamin D, weight-bearing exercise, quitting smoking and drinking less alcohol. No single food does the job.

What dates contain for bones

ajwa-dates

USDA FoodData Central has no separate entry for Ajwa, so the figures below are for Medjool and Deglet Noor dates, per 100 g. That is about four Medjool dates.

  • Calcium. 64 mg in Medjool and 39 mg in Deglet Noor (USDA: Medjool, Deglet Noor). Adults need 700 mg a day (NHS), so 100 g of dates gives you less than a tenth of it. It helps a little, but you can't rely on dates for calcium.
  • Magnesium. 54 mg in Medjool and 43 mg in Deglet Noor (USDA). The NHS says magnesium helps the parathyroid glands, which make hormones important for bone health, work normally. Men need 300 mg a day and women 270 mg (NHS).
  • Vitamin D. Dates have none. USDA lists 0 µg for both. Vitamin D helps control the calcium and phosphate your bones need (NHS). It comes from sunlight and a few foods such as oily fish, red meat and egg yolks, The NHS says adults should get 10 micrograms a day and should consider a daily supplement (NHS).
  • Boron. Many websites say dates are full of boron and that boron cuts the risk of fractures. USDA lists no boron value for dates, and we could not find a reliable source for either claim, so we have left it out.

We also searched PubMed for research on dates and bone density, osteoporosis or fractures. The handful of results were about date palm fibre and pollen, not people eating dates. A broad review of date research says the recent interest has mostly produced lab and animal studies, and that studies on their health benefits are inadequate (Vayalil, 2012). Our post on the nutrition in dates covers the other nutrients.

Buying Kurma Ajwa online

Buying Kurma Ajwa online saves a trip to a crowded bazaar, and you can compare packs and prices from home. Ajwa comes from Madinah. It is small and roundish, near-black, with finely wrinkled skin and a soft bite, so check that the listing names the variety and origin. Our post on Ajwa dates has more about the variety.

Ways to eat Kurma Ajwa

ajwa-dates

If you enjoy Ajwa, pair it with foods that bring the calcium and vitamin D that dates lack:

  • Instead of chips and cookies, have two or three Ajwa with a glass of milk or a pot of yoghurt. The dairy brings the calcium.
  • Chop them into oats cooked with milk, or blend them into a yoghurt smoothie. Measure first, as dates are high in sugar: about 66 g per 100 g in Medjool (USDA).
  • Bake date-infused desserts or roll energy balls with nuts and seeds. They are still sweet food, so keep portions small.
  • Add chopped Kurma Ajwa to salads, curries or stews for natural sweetness. A salad with leafy greens adds some calcium of its own. Read more about what dates contain.

Remember, it's not about replacing everything with dates, but about making them a conscious part of your diet. Dates are a pleasant, fibre-rich fruit. For bones, the work is done by calcium, vitamin D and exercise.

The short version:

  • Kurma Ajwa is a good fruit, but it does not treat or prevent osteoporosis.
  • 100 g of dates gives less than a tenth of your daily calcium and no vitamin D.
  • For bones, the NHS points to calcium, vitamin D, weight-bearing exercise, not smoking and less alcohol.

Enjoy your Ajwa for the taste, whether you buy it online or at the bazaar. If you are worried about your bones, ask your doctor whether you should be checked for osteoporosis.

References