What are the benefits of dates?

In this brief guide, we will answer the “What are the benefits of dates?” and will discuss some potential health advantages of eating dates.

What are the benefits of dates?

Many tropical locations of the globe grow the date palm tree, which produces dates as a fruit. It may be one of the oldest cultivated plants, with a history of more than 6000 years (1). Benefits of eating dates include:

·         Dates are good for brain health

·         Dates lower the cholesterol levels

·         Dates promote digestion

·         Dates improve bone health

·         Dates strengthen the nervous system

·         Dates help in weight gain

Dates history and origin

Dates have been recognized to have medicinal properties since they were discovered thousands of years ago. The earliest planting of date palm extended from northeast Africa to northwest of the Tigris and Euphrates plateau. The Phoenicians promoted the planting of date palm around the Mediterranean. It was a perfect food for people such as soldiers during military expeditions and merchants and explorers during long journeys, who may have scattered and spread the plant by throwing away date seeds after eating the fruit (1).

And although science has shown this for sure, we choose to consume them because of their deliciousness. Date palms are said to have originated in what is now Iraq, although Egyptians are also known to have used dates to make wine.

Even while dates are used in many cuisines across the globe, it’s also crucial to recognize that they have several health advantages. This delightful fruit has become one of the most sought-after health and nutrition foods due to its many health advantages. Dates are an excellent source of energy, nutrients, and fiber. Vitamins and minerals such as magnesium and zinc are also included in this food. Because it doesn’t include empty calories, it’s often referred to as the “better” alternative to sugar. The major component of date fruit  is carbohydrate (the main sugars being sucrose,glucose and fructose),which may reach more than 70% (1).

Dates provide several health advantages

Dates Lowers the cholesterol level

Surely you didn’t realize that dates are cholesterol-free and low in fat? In tiny amounts, they may help you keep your cholesterol levels in line and possibly help you lose weight.

Date dietary fiber may exert significant hypocholesterolemic activity by three potential mechanisms: (a) it may reduce the absorption of cholesterol and reabsorption of bile acids in the intestinal lumen; (b) it may reduce insulin secretion; (c) its fermentation can produce short chain fatty acids that may inhibit hepatic cholesterol biosynthesis. Phytochemicals such as phytosterols and phytoestrogens can inhibit intestinal cholesterol absorption by displacing cholesterol from micellar binding and thereby lower the cholesterol level (1).

Dates are rich in Protein

Aiming to get as much protein as possible. Dates might be a good addition to your diet. Dates are a great source of protein, which helps us maintain a healthy weight and even strengthen our muscles. As a part of their daily regimen, many gym-goers are required to consume two dates each day.

Twenty-three amino acids have been found in date fruit, most of which are not found in other popular fruits such as oranges, apples and bananas. The amino acid composition of date fruit varies with maturation stage. High concentrations of glutamic acid, aspartic acid, lysine, leucine, alanine and serine are found at the kimri stage, while glutamic acid, aspartic acid, lysine, leucine, proline and glycine are most

abundant during the ripening stages (1).

Dates packed with vitamins and minerals.

Dates are a good source of vitamins B1, B2, B3, B5, and A1. You won’t need vitamin pills if you eat a few dates a day. Dates are packed with natural sugars like glucose, sucrose, and fructose, which means that not only will they keep you healthy, but you’ll notice an increase in your energy levels as well. It is also a source of iron, potassium, calcium, chlorine, copper, magnesium, sulfur, fluorine, selenium and a fair source of phosphorus (2).  As a result, it’s a great on-the-go snack.

The vitamins and minerals in the date fruit are following (2): 

Vitamin Nutrient value Percentage of RDA

Folates 15 μg 4

Niacin 1.610 mg 10

Pantothenic acid 0.805 mg 16

Pyridoxine 0.249 mg 19

Riboflavin 0.060 mg 4.5

Thiamin 0.050 mg 4

Vitamin A 149 IU 5

Vitamin K 2.7 μg 2

Bone health is improved by dates

If you’re concerned about bone health, dates might be a great addition to your diet. Yes, we were clear. When it comes to maintaining our bones strong and avoiding illnesses like osteoporosis, selenium, manganese, copper, and magnesium are all essential.

The nervous system is strengthened

Dates are high in potassium and low in salt, which helps maintain a healthy neural system. As a result, potassium helps lower cholesterol levels and reduces the risk of stroke. Different studies found that the high potassium and low sodium content in dates are good for people with hypertension problems (2).

Dates are Iron-rich

Dates are a great source of iron, which is essential for individuals who are anemic, as well as fluorine, which protects your teeth. Fatigue, shortness of breath, and chest discomfort are all symptoms of severe iron deficiency anemia. As a bonus, it’s excellent for purifying the blood as well. Date fruit can be used as a supplement for iron deficiency without any side effects such as nausea, headaches and anorexia that may occur with iron tablet supplements (2).

Digestive health is improved by dates

To keep your digestive system running smoothly, soak a few dates in water and eat them every day. Constipation sufferers will benefit from its high fiber content as well.

Date fruits include insoluble and soluble fibers as well as various beneficial amino acids which can promote food digestion and help to enhance the digestive process (2).

Skin health is enhanced by dates

Your skin’s suppleness and smoothness are both helped by the vitamins C and D. When it comes to improving your complexion, you may want to consider integrating dates into your diet. In addition, dates have anti-aging properties and inhibit melanin buildup in the body. Date fruits and seeds have been reported to possess anti-aging properties and overcome wrinkling of the skin in women. Date waste is believed to contain many essential components that strengthen the hair and skin, prevent early graying of hair, stop wrinkle development, and give the skin a fresh look (3).

Dates helps in weight gain

You may use the fruit’s sugars, proteins, and other nutrients to gain weight when you need it. Owing to its high carbohydrate content, date fruit can provide rapid energy to the consumer. The most important carbohydrate components in date fruit are glucose, fructose and sucrose, which can reach up to 70–80% (1). When eaten with cucumber, dates are claimed to help you maintain a healthy weight. That’s what we call a willingness to adapt!

Using Dates in the Kitchen

The greatest way to enjoy dates is to eat them plain. The sweet fruit is a great addition to cereals and porridges, as well as a tasty morning treat. Date syrup has become a popular alternative to refined sugar for many people. You may use date palm jaggery to sweeten coffee, as well as dried dates to give flavor to pastries and bread. Keep a box of seeded or seedless dates in the refrigerator, and consume a couple every day. In addition, it will help you avoid overeating.

Other FAQs about Dates that you may be interested in.

How To Preserve Dates

Can you eat date seeds?

Can you eat dates on keto?


In this brief guide, we answered the “benefits of dates” and discussed some potential  health advantages of eating dates.


  1. Tang, Zhen‐Xing, Lu‐E. Shi, and Salah M. Aleid. Date fruit: chemical composition, nutritional and medicinal values, products. J Sci Food Agric, 2013, 93, 2351-2361.
  2. Ibrahim, Salam A., et al. Date fruit: A review of the chemical and nutritional compounds, functional effects and food application in nutrition bars for athletes. Int J Food Sci Technol, 2021, 56, 1503-1513.
  3. Alharbi, Khlood Lafi, Jegadeesh Raman, and Hyun-Jae Shin. Date fruit and seed in nutricosmetics. Cosmetics, 2021, 8, 59.

Was this helpful?

Thanks for your feedback!