Medjool dates have emerged as nature’s latest superfood as the sweet, semi-fleshy delicacy have been used as a substitute for sweets and sugar.

Called ‘nature’s candy’, the fruit comes from warm regions like the Middle East, Africa and South Asia and are packed with antioxidants and fiber that make for a great snack.

The fruit offers high amounts of fiber, vitamins, minerals, magnesium, B vitamins and copper.

While it is a healthy substitute for sugar, it is key to incorporate it in a reasonable manner that makes for a balanced diet.

As per experts, maximising the nutritional benefits of the fruit requires it to be spaced out throughout the day with proper portioning.

For instance, the easiest way is to take whip up a date shake or make energy bars.

If you are feeling a bit adventurous, combining it with a protein like chicken to make a salad can add a layer of complexity of flavours.

Check out the nutrition facts of Medjool dates:

• Calories: 133

• Carbs: 36 grams

• Fiber: 3.2 grams

• Protein: 0.8 grams

• Sugar: 32 grams

• Fat: 0 grams

• Calcium: 2% of the Daily Value (DV)

• Iron: 2% of the DV

• Potassium: 7% of the DV

• Copper: 19% of the DV

• Vitamin B6: 7% of the DV

• Magnesium: 6% of the DV