12 Health Benefits Of Dates: From Improving Bone Health to Promoting Beautiful Skin

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With their extensive health benefits, dates are no less than a magic fruit. Dates, scientifically known as Phoenix dactylifera, are tropical fruit growing on palm trees.

Lately, dates have managed to gain a reputation as a healthy source of vitamins, antioxidants, and energy. Not only this, dates play many other roles in helping us maintain good health, which we will be discussing in this article.

They mark utmost significance in the Middle East and countries of the African continent. Although the origin of dates remains unclear, I reckon they were first found in Egypt.

Dates, being a dry fruit, are famous for their sugar content. But don’t let that scare you away! We call dates magic fruits for a reason.

Dates are sold in three types – dry, semi-dry, and fresh. Among the three types, dried dates are eaten most often. You can quickly tell the difference between the kinds based on their outer appearance. Medjool is one of the most common varieties of dates that we consume.

In this article, I will try to educate you about the beneficial advantages offered by dates as a part of your everyday diet. We will discuss the 12 excellent health benefits of consuming dates and answer some of the most asked questions.

Let’s get started with the incredible health benefits dates have to offer.


12 Proven Health Benefits Of Dates

Dates Are Rich In Nutrients

Dates Are Rich In Nutrients

Dates are one of the most nutritious fruits out there. That’s what makes them so unique. Dates are packed with essential macros and micros and pretty much offer everything you look for in a fruit.

Let’s have a look at the nutritional build-up of dates:

Amount per 100g
Calories 282
Total Carbohydrate 75g
Protein 2.5g
Total Fat 0.4g
Iron 5%
Magnesium 10%
Vitamin B6 10%

Dates are full of essential vitamins and other nutritional substances that are essential for your overall health. Dates are rich in calories and fibres.


Dates Provide Ease With Bowel Movements:

Fibres are substances that enhance bowel movements and prevent constipation. Fibres essentially form your faeces. Since the fibre content of dates is relatively high, it helps with easy bowel movements.

In a study conducted on 21 people, scientists observed regular bowel movements when scientists made the subjects eat dates for seven continuous days.

With this data, we can conclude that dates provide ease with bowel movements and increase the frequency of stool formation.


Dates Increase Brain Function:

Dates Increase Brain Function

Interleukins are inflammatory cytokines that can aid in the development of many neurodegenerative diseases like Alzheimer’s. One such cytokine is IL-6. The presence of interleukin markers is highly unhealthy to the brain and is considered a warning sign.

Eating dates every day helps reduce IL-6 levels in the brain, reducing the risk of developing neurodegenerative diseases.

Not only this, dates contain lots of Vitamin B, known to be very beneficial for learning, memory, and relieving anxiety.

Overall, dates have a remarkable effect on your brain’s health and can significantly improve brain function.


Dates Improve Fertility In Men:

Smoking, drinking, stress, harmful rays, etc., contribute to increased infertility in men.

However, dates are well known for their positive effects on infertility, and many cultures of the world actively use them to improve male sexual health.

The flavonoids present in dates improve sexual stamina in males, and the vitamins increase sperm count and motility.


Dates Induce Labour In Females:

Dates Induce Labour In Females

If pregnant women eat dates regularly, they are likely to have a naturally induced labour at the time of delivery. Dates essentially make your delivery smoother.

Certain substances present in dates bind to oxytocin receptors and help to limit the need for oxytocin at the time of delivery. Dates contain tannins which facilitate uterine contractions during labour.

Dates essentially make pregnancy and delivery easier by inducing labour and initiating contractions.


Dates Are A Natural Sweetener:

Dates Are A Natural Sweetener

Many people these days turn their heads away from processed sugar and look for healthier, feasible alternatives. In such a time, nothing tastier than dates comes to my mind.

Dates are rich in fructose, the natural sugar. Fructose gives dates a unique, caramel-like sweetness we all are fans of!

Because of fructose, dates make an excellent substitute for white sugar.

You can make a dates paste at home by mixing updates and water and use this paste instead of sugar.


Dates Help With Healthy Weight Gain:

Dates are one of those fruits which are high in calories and yet, incredibly nutritious.

Most of the high-calorie food we see around us is essentially unhealthy. Not dates, though. As you already know, dates are a great source of many vitamins, minerals, and amino acids.

If you are looking to gain weight, dates might as well become your new best friend.

For the same reason, you should take dates in moderation if you don’t wish to gain weight.


Dates Are An Amazing Source Of Antioxidants:

Antioxidants are substances that give your body the ability to fight diseases.

Dates contain various antioxidants that reduce the chances of various diseases, among other things.

The three primary antioxidants found in dates:

  • Phenolic Acid: Reduces the risk of heart problems, cancer. It is anti-inflammatory.
  • Flavonoids: Flavonoids are also anti-inflammatory and reduce the chances of encountering cancer and diabetes.
  • Carotenoids: Carotenoids essentially reduce the risk of eye-related disorders. Carotenoids are suitable for the heart too.


Dates Provide Quick Energy:

Dates Provide Quick Energy

Now, this statement is quite simple. Dates have carbs in abundance.

And, Carbs = energy for the future.

The carbohydrates get easily digested in the body and provide an instant boost of energy.

Dates contain healthy sugars and fibres that keep you in check!


Dates Help With Diabetes:


Dates have a relatively low glycemic index. They reduce the absorption of glucose in the digestive tract and increase the production of insulin. These two factors essentially lessen the blood sugar level.

Keeping the blood sugar level in check is our primary goal while dealing with diabetes.

Lack of insulin in the body leads to diabetes

and dates help to control the disease significantly.

Depending upon synthetic medicines for the treatment of diabetes is a hassle, and dates come across as a natural solution for diabetes without harming the body.


Dates Improve Bone Health:

Bone Health

Dates have several minerals like phosphorus, magnesium, potassium, and calcium in abundance. Dates are also rich in metals like copper and selenium.

These substances are essential for a healthy, functioning bone. The lack of essential minerals can lead to osteoporosis – a condition causing frequent pain and uncomplicated fractures.

Making dates a part of your everyday diet significantly reduces the risk of developing osteoporosis and strengthens your bones.


Dates Have Anti-inflammatory Effects:

The antioxidants present in dates can reduce inflammation throughout the body.

Inflammation is your body’s response to foreign infections and diseases. It is

a natural mechanism meant to protect your body from foreign substances.

Sometimes, your body elicits an unwanted inflammatory response against a particle. This response can be problematic for you. During such a time, your body requires control of inflammation.

The antioxidants present in the dates control and limit the inflammatory responses of the body.

And, it’s a wrap! These were some of the uncountable benefits of incorporating dates into your everyday diet. Let’s look at the next section to see if there are any disadvantages of eating dates.


Disadvantages Of Dates:

As we always say, moderation is key.

Dates essentially are a very healthy source of vitamins and minerals. But don’t let the qualities of dates distract you from the fact that it is relatively high in carbohydrates and calories.

If you don’t keep your dates’ intake in check, you are likely to gain weight. And if you don’t wish to gain weight, this might be a problem.

Dates are rich in potassium. And potassium can take a toll on the health of your kidneys if you already have kidney issues.

Once again, moderation is key. Eat healthily, but keep it in check.

Having said this, it’s time to look at some of the most asked questions about dates and the answers to them.



Can you eat dates every day?

Dates contain all the crucial nutrients you need to consume in a day.

Eating dates every day is perfect for your overall health. Dates have no remarkable side effects unless you’re allergic to them.


Is the sugar in dates bad for you?

As long as you eat dates in moderation, they’re healthy. The sugars in dates are unprocessed and natural, and hence, NOT harmful.


Do dates make you gain weight?

Fibres in dates help you lose weight but consuming dates in a large quantity can make you healthily gain weight.

Keep your intake in check if you don’t intend to gain weight.


How many dates is too many?

Anything between 50 to 100 grams is ideal. Remember not to overdo it!


Can you eat dates on an empty stomach?

Yes! The antioxidants in dates kill the unwanted microbes in the intestines if you take them on an empty stomach.



Dates are excellent fruit with an abundance of nutrients and vitamins. As long as you eat dates in moderation, you are good to go! There are numerous benefits of eating dates, and I have listed them out in this article.

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