Health benefits Of Dates | Things You Never Knew About

les dattes

There are many people out there think that eating dates might not be good for them as they are high in natural sugar. Anyhow, the health benefits of dates are plenty, because dates are filled with so many nutrients, which makes them an excellent choice of snack in moderation. 

Health benefits of dates are powerful and they include supplying a source of an energy boost, increasing iron in the body, and helping indigestion. Not only nutrients, but they are also packed with fiber and antioxidants. Dates are very famous around the world. These dried fruits are also beneficial in treating various health issues due to their anti-inflammatory, antioxidant, and anti-tumor elements. You will learn about the health benefits of dates and how to combine them into a well-balanced diet in this article of ours. 

What are Dates?

The sweet, chewy like the fruit of the date palm tree is known as Dates. For thousands of years, they have been the basic food of the Middle East. Those who are Muslims, for them, date palms and dates are sacred, and throughout the time of Ramadan, these dried fruits are a common component in the diet. Every date is about 60 to 70 percent sugar and has a very large portion of fiber, which depends on the kind. These ingredients make it ideal as a healthy energy booster. A very high amount of iron is present in dates that help the human body to fight anemia. Dates are these days popular across the world and you can use them as a natural sweetener in smoothies, juices, nutrition bars, and baked foods such as- cakes, muffins, etc.

13 Health Benefits of Dates

There are so many health benefits of eating dates, for example, constipation relief, intestinal disorders, adjusting cholesterol levels, heart issues, anemia, and sexual dysfunctions, etc.

Control cholesterol level

Dates are free from cholesterol and have a very little amount of fat. If you include them in smaller portions in your daily diet, it will help you keep a check on cholesterol level, and even assist in weight loss. For these reasons, all of us should start having these fruits every day.


Dates are a good source of energy, fiber, sugar, and different kinds of vitamins, and minerals according to USDA. As these fruits are dried ones, their calorie content is higher than most fresh fruit. The amount of calorie content of dates is similar to that of other dried fruits, such as raisins and figs. Figs and dates might seem pretty alike, as they are both easy to snack on and usually people eat them as dried fruit. So, the health benefits of dates and figs are important for us to know. 

The large quantity of the calories in dates come from carbs. The rest can be found from a very small amount of protein. 

health benefits of dates in the nutrition

If you want to have a solid idea about the health benefits of dates in the nutrition part of our life, know that dates help us by contributing a recommendation in our daily intake of minerals including:

Calories: 277

Carbs: 75 grams

Fiber: 7 grams

Protein: 2 grams

Potassium: 20% of the RDI

Magnesium: 14% of the RDI

Copper: 18% of the RDI

Manganese: 15% of the RDI

Iron: 5% of the RDI

Vitamin B6: 12% of the RDI

For Constipation

According to a study, the extraction of date pulp can stimulate gastrointestinal transit effectiveness and can help while treating constipation. The pulp of this fruit accomplishes this by preventing the mineral content deregulation that happens to those who suffer constipation. The fibers in dates can also be found to treat cancers of the digestive system.

Heart Health

Dates have antioxidants that can prevent atherosclerosis; meaning is the arteries that get hard and clogged with plaque. These antioxidants of dates stimulate cholesterol removal from the artery cells. Dates also have isoflavones which are the second-highest of any fruit, that are known to eliminate the risk of cardiovascular disease. Also, according to a UK study, eating dates regularly has been linked to a lower risk of coronary heart disease.

Bone Health

Dates also can help your bone health by providing some amazing things. They are rich in selenium, manganese, copper, and magnesium, and all of these are needed if we want to keep our bones healthy and fit. Dates also help those with conditions such as osteoporosis. 

Nervous System

Date are packed with potassium, and still, a little amount of sodium can also be found in them, and that helps a long way to keep your nervous system in order. The potassium helps to reduce cholesterol from our system and controls the risk of a stroke.


By soaking a few dates in water and chew on them regularly can help your digestive system, and it will behave itself very well. Dates are also recommended according to doctors, due to its high fiber content for those who have trouble with constipation.

Improves skin

The vitamins C and D control the elasticity of your skin and also keeps your skin smooth. Additionally, if you have any kind of skin problems, adding dates into your diet chart might help you in the long run. Also, dates come with anti-aging advantages and can prevent the accumulation of melanin in your body. 

Blood Pressure

Dates are high in potassium, mineral which helps to keep low blood pressure levels. One date has about 167 mg of potassium, compared to all other fruits the count is very high. If you won’t take a proper amount of potassium it can also lead to kidney stones.

Weight Gain

The sugar, proteins, and other vitamins can be found in dates that can help in weight gaining, especially when someone needs it. It is known to a lot of people that, if you eat dates with cucumber, that will help you by keeping your weight at a normal level. 


Health benefits of dates during pregnancy are huge. Pregnant women require about 300 calories more than other non-pregnant women. Though a lot of pregnant women tend to choose high-calorie foods that are low in nutrients, and it is a mistake. Dates can help in these situations. However, dates are a little high in calories, and they are immensely nutrient-dense.

Health Benefits of Dates for Men

Dates have an incredible effect on the male reproductive system. It has been scientifically proven that the pollen from a date palm works wonders for the male reproductive organs and fertility. 

There are other ways by which dates can improve a man’s intimate life. Dates are known as natural aphrodisiacs, which means that they can boost their feelings of attraction and desire. Also, a great benefit of dates is their effect on the stamina of men.


Keep in mind that, if you want to get the most benefits from dates then have them in the morning. All of the advantages of having dates that we have mentioned above will be more noticeable if you eat dates for breakfast. As a result, all of us should consider starting our day with at least a handful of dates to improve our well-being and maintain our health. I hope that this guideline of ours has been helpful to you and that you have been able to learn something new.

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