Health Benefits of Dates

It’s never too late to learn the important health benefits of dates! 

Dates are the fruits you can get from date palms. These are berries that usually come in yellow or red and brown colors. They also have elongated stones inside, surrounded by delicious flesh. 

While they are largely produced in North Africa, you can now find these fruits in many parts of the world. Whether fresh or dry, it makes excellent fruits for your healthy recipes

health benefits of dates

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Flavorwise, dates taste sweet and rich with a hint of caramel goodness. They also have a soft and tender texture that makes them feel like they melt in your mouth! 

The best part is, dates are not just about flavor,  but healthy benefits too! 

Nutrition Facts

Dates may be small, but these still have many good effects on your diet and lifestyle. What nutrients go into 100 grams of dates? Let’s find out!

Water21.3 grams
Energy277 kcal
Protein1.81 grams
Carbohydrates75 grams
Fiber6.7 grams
Calcium64 milligrams
Magnesium54 milligrams
Phosphorus62 milligrams
Potassium696 milligrams
Niacin1.61 milligrams
Folate15 micrograms
Choline9.9 milligrams
Vitamin A7 micrograms
Lutein23 micrograms
Vitamin K2.7 micrograms
Carotene89 micrograms


Did you know that one date has 23 calories? Most of these calories come from carbohydrates. The calorie content will also vary, depending on the size of the dates. 


An average-sized date can have around six grams of carbohydrates, most of which are comprised of sugars. Don’t worry; even if dates are sweet, they still have a low glycemic level.


If you need fiber, then you may consider eating a date for almost seven grams of fiber. 100 grams of dates have almost seven grams of fiber to keep you full and satisfied.

Can you imagine what these nutrients can do for your health? These are truly some of the best fruits to add to your diet, and you won’t regret enjoying every bit of these! 

Vitamins and Minerals

Do you need more vitamins and minerals in your system? Dates can certainly help with that. These fruits are abundant in the best vitamins and minerals you can ask for:

  • Vitamin B6
  • Iron
  • Manganese
  • Copper
  • Potassium
  • Magnesium
  • Protein
  • Fiber
  • Calcium
  • Vitamin A
  • Tannins
  • Zeaxanthin
  • Lutein
  • Riboflavin
  • Vitamin K

From these alone, you can already get plenty of health benefits. There is absolutely no doubt that dates can supply you with all of the healthy goodness that you need! 

Plant Compounds

Dates won’t be complete without the plant compounds. Among the many compounds in dates include flavonoids, anthocyanins, and quercetin. What can these compounds do for you?

Flavonoids are some of the best antioxidants to protect cells from free radicals and oxidative stress. These surely improve your body’s response to allergens and germs for stronger immunity. 

Meanwhile, anthocyanins have proven to be good for reducing inflammation, regulating blood sugar levels, and boosting brain function for better overall health. 

On the other hand, quercetin is both an anti-inflammatory and antioxidant agent. It can prevent health problems like arthritis, diabetes, and even cancer. 

I bet dates sound like the best fruits right now. Wait until you hear about all of the health benefits they can give! 

Health Benefits of Dates

In what ways can dates improve your life? Check out these health benefits of dates to find out! 

Improves brain function

It will amaze you how dates can help with your brain function. You can be more productive at work or in school because you can stay alert and focused on your tasks. 

According to Neural Regeneration Research, dates can lower inflammation in the brain to prevent neurodegenerative diseases, like Alzheimer’s and Parkinson’s disease. 

Cleanses the gut

Since dates are rich in fiber content, you can expect that they are going to benefit your gut and digestion. These can also improve your metabolism for regular bowel movements for proper detox. 

A study in the British Journal of Nutrition shared that people who eat dates regularly have shown a healthy increase in bowel movements, resulting in better blood sugar control.

Boosts immunity

With the antioxidants you can get from dates, you are guaranteed to boost your immunity for the best protection against free radicals and chronic diseases. 

As found by the Cleveland Clinic, dates have lots of antioxidants that can help prevent diseases. For instance, flavonoids and phenolic acids play an important part in this health benefit.

Helps with natural birth

Good news for expectant mothers, dates are good fruits that promote natural birth. These can secure a safe and healthy pregnancy and labor while giving the mother energy during the delivery.

The Iranian Journal of Nursing and Midwifery Research mentioned that dates also have tannins to help mothers during contractions. The delivery will not just be safer, but faster too.

Nourishes the skin

Dates don’t just make you feel good, but they also make you look good. These fruits also have powerful anti-aging effects to keep your skin healthy and glowing. 

According to a study in the National Library of Medicine, skin care products with date extract have been proven to lighten undereye and reduce the appearance and depth of wrinkles.

Strengthens bones

Stay active all day by strengthening your bones with dates in your diet. They are also known to be a good source of calcium, phosphorus, and magnesium for better bone density. 

In fact, PharmEasy even shared that dates can protect you from bone diseases like osteoporosis. You’re strengthening, protecting, and treating your bones all at the same time! 

Aids heart health

Just like other fruits, dates can also work wonders for your heart. With the polyphenolic content of dates, they are guaranteed to increase good cholesterol and lower the risk of heart disease. 

According to Health, even if dates are sweet, they do not have a major effect on blood sugar levels because of their low GI. It’s like hitting two birds with one stone because you can avoid diabetes and heart problems!

Reduces inflammation

Eating anti-inflammatory food is an important part of keeping yourself healthy. Luckily, dates can help you with it. Reducing inflammation protects you from lots of diseases and infections.

The Saudi Journal of Biological Sciences found that dates have phenolic acids that reduce inflammation. Even flavonoids help prevent health problems like cancer and heart disease. 

Enjoy these health benefits for yourself by using dates for your meals and drinks more often. They’re certainly all-in-one fruits that come with the best flavor and life-changing health benefits! 

This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.

Ripening Process

If you really want to enjoy the awesome flavor of dates, then I suggest ripening them first. Ripening releases the extraordinary and satisfying taste of these fruits. 

According to Weekand, there are several stages of ripening dates. The first stage is called “khalal”. It’s about 17 weeks after the plant has been pollinated. At this stage, the dates are still firm and slightly bitter.

Six weeks later, the dates move on to the “rutab” stage, where the dates become sweet and soft. Then, the final stage of ripening dates is called “tamar” and it usually occurs on the 27th week. It is also when they are fully ripe.

Harvesting the dates depending on the ripeness you prefer. Therefore, they can be harvested as early as the rutab stage. 

Side Effects

With their amazingly sweet flavor, it might be hard to resist eating more of these dates. However, eating too much of these can lead to serious health consequences too. 

  • Abdominal pain – pain and discomfort in the abdomen
  • Skin rashes – skin irritation and redness
  • Asthma – a common lung disease
  • Weight gain – an increase in body weight
  • Increase in blood sugar – spikes in blood sugar levels
  • Tooth decay – damage and cavity on the surface of the tooth
  • Bloating – feeling full
  • Constipation – difficulty moving bowels

In order to avoid these side effects, you need to eat dates in moderation. But,how many dates are safe to eat in a day? As stated in MedicineNet, it is ideal to eat 100 grams of dates to reap the health benefits of dates.

Once you have these fruits in your diet, I’m sure you’ll live a better lifestyle! 


You will surely feel great with dates! 

Dates have all of the sweet and caramel tastinesses you would want to taste in fruits. They keep you satisfied and nourished all at the same time. With every bite of these dates, you’re certainly getting many health benefits. 

Here’s a reminder of the health benefits of dates you can experience:

  • Improves brain function
  • Cleanses the gut
  • Boosts immunity
  • Helps with natural birth
  • Nourishes the skin
  • Promotes digestion
  • Strengthens bones
  • Aids heart health
  • Reduces inflammation

However, endavor to keep your intake to 100 grams a day to avoid the troublesome side effects of overeating dates. There are many interesting ways to eat these, hence, you will never run out of ideas to add to your diet! 

Suggested Recipes

benefits of dates

One of the best things you can do with dates is to turn them into date paste. It’s an excellent natural sweetener that you can use for your meals and drinks. Additionally, the dates add a warm and tangy flavor to your recipes.

You can also use these fruits to make Granola Bars for a sweet and crunchy quality. In fact, I add them to cereal in the morning for a boost of energy too.

These dates also make good ingredients for fresh salads with fruits and vegetables. There are also recipes for soups and stews that will taste better with the dates. 

I’ve always loved using dates for smoothies, desserts, and juices for an ultimately refreshing flavor and feeling. Whenever you want to use sugar substitutes, make sure always to consider dates! Learn how to preserve your dates for as long you wish by watching the video.

Frequently Asked Questions

What are the benefits of eating dates?

Eating dates comes with many health benefits. It’s good for the heart, bones, skin, brain, nerves, and overall health. These dates will make you feel and look fab at fit. 

Here are the health benefits of dates that you might want to share with your family and friends:

  • Improves brain function
  • Cleanses the gut
  • Boosts immunity
  • Helps with natural birth
  • Nourishes the skin
  • Promotes digestion
  • Strengthens bones
  • Aids heart health
  • Reduces inflammation

What happens if you eat dates every day?

Enjoying dates every day pose many benefits for your health. These are good for your blood sugar levels and heart function. Moreover, they even keep your brain alert for memory and focus. 

You will also have stronger bones, nourished skin, and better digestion with these fruits in your diet. 

How many dates should I eat in a day?

You can eat up to 100 grams of dates in a day. Eating too many dates can still lead to consequences like bloating, constipation, skin rashes, asthma, and more. 

Are dates high in sugar?

Yes, they do. Dates have lots of types of sugar that usually comprise their carbohydrate content. Despite the high level of sugar, the low glycemic index of dates can still make them relatively safe for your blood sugar.

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