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Health Benefits Of Dates

5 Proven Health Benefits Of Dates

Health Benefits Of Dates

Dates are grown at the date palm tree and have become very popular in recent years. That’s why are grown in many tropical regions of the world.

All dates sold in western countries are almost dried.

We can decide whether or not dates are dried based on their appearance. A smooth skin indicates freshness, whereas a wrinkled skin indicates they are dried.

Deglet Noor and Medjool dates are commonly consumed varieties.

Dates are high in important nutrients and have a variety of uses and advantages.

This article will discuss the 5 health benefits of dates and how to incorporate them into your diet.

1. Very Nutritious

Nutritional Value of Dates

Dates have an outstanding nutrition profile.

Dates are dried and they have high-calorie content than most fresh fruits. The calorie content of dates is similar to that of other dried fruits, such as figs and raisins.

The calories in dates come from carbs mostly. other is from a small amount of protein. Despite their calories dates contain some very important minerals, fiber, and vitamins.

A 100 grams (3.5-ounce) serving provides the following nutrients

  • Vitamin B6: 12% of the RDI
  • Iron: 5% of the RDI
  • Manganese: 15% of the RDI
  • Copper: 18% of the RDI
  • Magnesium: 14 % of the RDI
  • Potassium: 20% of the RDI
  • Protein: 2 grams
  • Fiber: 7 grams
  • Calories: 277
  • Carbs: 75 grams

2. High in Fiber



If you get enough fiber in your diet then it will be very important and good for your overall health.

With almost 7 grams of fiber in a 100-gram serving, counting dates in your diet is a considerable way to increase your fiber intake.

Fiber in dates can benefit your digestive problems by preventing constipation. Contributing to the formation of stool it promotes regular bowel movements.

Fiber in dates may be advantageous for blood sugar control. Fiber in dates will slow down your digestion and will help prevent blood sugar levels.


3. Excellent natural sweetener

Fructose is a natural type of sugar found in fruits and dates are very rich in this.

That is why dates are very sweet and have taste subtle caramel-like.  Dates make a healthy substitute for white sugar in recipes due to the fiber, antioxidants, and nutrients that they provide.

The leading way to substitute dates for white sugar is to make a paste of them.

It is important to know is that although dates are high in nutrients and fiber, still they are high in calories and best consumed in moderation.

Read Also: Why omega-3 fatty acids are important for your health

4. Easy to Add to Your Diet

Dates are incredibly versatile and make an appetizing munch. They are often paired with other foods, like almonds, soft cheese or nut butter.

Dates are sticky which makes them very handy as a binder in baked goods, like bars and cookies. You can also blend dates with seeds and nuts to make energy balls or snack bars.

Dates can be used to sweeten up sauces such as marinades and salad dressings or blend them into oatmeal and smoothies.

5. Other Potential Health Benefits of Dates

Bone Health: Dates contain many minerals, including magnesium, phosphorus, calcium, and potassium. All of these have the potential to prevent bone-related conditions like osteoporosis.

Blood sugar control: dates have low fiber, glycemic index, and antioxidants which help to control blood sugar regulation. Eating dates can benefit diabetes management.

The Bottom Line (Health Benefits of Dates)

Health benefits of dates are uncountable and they are very healthy fruit to include in your diet.

They are high in antioxidants, fiber, and several nutrients, and all these provide health benefits ranging from improved digestion.

You can use dates for weight loss also but only if you consume them in moderation. Excess of them can lead you to weight gain. Have 3 to 4 dates every day to keep your hunger pangs at bay.


Dates are worth adding to your diet as they are both delicious and nutritious.

Read Also: Best Benefits Of Pumpkin Seeds For Hair, Skin, And Health

About Usman Babar

A businessman by profession. blogger by luck. Love to write about Health and Fitness.

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  1. Very nice info. Thanks for such a good article.

  2. Please write something briefly about Medjool dates. I will thanks

  3. In middle east dates are very popular fruit nd produced in tons.

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