benefits of dates

The sweeter the dates are, the more beneficial it is. The benefits of dates are many; it is full of antioxidants and minerals, that is why dates are superfoods. Dates are rich in protein, energy, fiber, cholesterol, iron, magnesium, calcium, phosphorus, potassium, sodium, zinc, thiamine, folate, niacin, riboflavin, vitamin K, vitamin B6, and vitamin A.

Date palm cultivation is believed to have first started in Iraq, after which it began to be grown in Arabia and other countries. It is a nutritious fruit which is very good in health.

Consumption of dates can relieve diseases like anemia, heart disease, sexual dysfunction, diarrhea and stomach cancer.

Coming to the point, Dates offers numerous benefits and rich in nutrition – something we have covered extensively in this post. Keep reading to know more.

Dates Nutrition Facts

Dates is low in calories but full of nutrients.

One cup (100 grams) of mango provides (study)

  • Calories: 277
  • Protein: 2 grams
  • Carbs: 75 grams
  • Fat: 1.3 grams
  • Dietary fiber: 6.7 grams
  • Copper: 20% of the RDI (Reference Daily Intake)
  • Folate: 18% of the RDI
  • Vitamin B6: 12% of the RDI
  • Vitamin A: 3% of the RDI
  • Calcium: 6% of the RDI
  • Vitamin K: 3% of the RDI
  • Potassium: 20% of the RDI
  • Iron: 5% of the RDI
  • Manganese: 15% of the RDI
  • Thiamine: 4% of the RDI
  • Magnesium: 14% of the RDI

Dates are low in calories yet high in nutrients and many antioxidants — particularly vitamins B6, which aids immunity, and health benefits.

The Health Benefits of Dates Are:

Dates eaten both as fruits and nuts are beneficial in many ways.

High in Antioxidants

Dates have over a dozen different types, including Flavonoids, catechins, Phenolic acid, Carotenoids, and many others.

These antioxidants are links to many health benefits, such as a reduced risk of heart disease, cancer, Alzheimer’s, also reduce the risk of eye-related disorders and degenerative illnesses.

Apart from this, Antioxidants help fight free radicals and help protect your body from danger.

Fiber Rich Food

Talking about fiber-rich foods, date palm occupies a special place in it. According to the United States Department of Agriculture, a sufficient amount of fiber is present in dates.

Fiber is mainly considered to be the best nutrient for healing digestion and reducing the risk of stomach problems. Therefore, you can eat dates to supply fiber nutrients. (study)

Improve Digestive Health

Fiber has links to many health benefits, including improved digestion.

During constipation, dates are effective in correcting the imbalance in the mineral levels in our body, because it contains a lot of fiber.

Heart Health

Dates are a great dietary source of potassium. five medium-sized dates (100 grams) contains 20% of the RDI.

A potassium-rich diet can help lower blood pressure and reduces the risk of stroke and other heart problems.

Furthermore, Dates contain a decent amount of magnesium, which is also important for heart health.

Magnesium keeps blood vessels healthy thus making blood pressure normal. Having a normal blood pressure reduces the risk of blocked arteries.

Promote Brain Health

Dates are very effective in protecting the brain from stress and inflammation.

Dates are also found beneficial in enhancing memory. According to one study, dates have the potential to reduce the effects of Alzheimer’s. (study)

During a clinical trial, it was observed that normal inflammation in the brain due to consumption of dates can be reduced. (study)

To Overcome Anemia

When the red cells in our blood decrease, then anemia occurs. There is more iron in the dates, which makes it right in the blood. It also corrects the amount of hemoglobin in the body.

Date of anemia patient should be taken daily, it will be very beneficial.

Sexual Health

Eating dates increases the level of sex hormones, the minerals and vitamins present in it increase the desire.

Palm pollen is also used in medicines to relieve sexual problems. (study)

Dates milkshake, eating dates syrup or eating soaked dates overnight are beneficial to increase sex drive.

Boost Immunity

Dates is a good source of immune-boosting nutrients.

Dates also contain folate, vitamin K, vitamin E, vitamin A, and several B vitamins, which aid immunity as well.

The benefits of dates can also be taken to increase immunity potential. Date palm contains nutrients that strengthen immunity and increase immunity.

The proteins and other minerals present in it contribute to strengthen the immune system. Apart from this, the anti-bacterial properties present in it also protect from many types of infections.

You can also take these benefits by including dates in your diet.

Healthy pregnancy

Dates are safe and beneficial for mother and child. The fructose sugar present in dates gives energy without altering the blood sugar levels in the body.

Healthy Bone

Dates are rich in calcium, magnesium etc. which are useful for strengthening bones. Therefore, to make bones strong, eating dates is also useful.

In addition, dates are also rich in vitamin-K, which helps to thicken the blood and metabolize bones.

Reducing Inflammation

Dates can be used for many reasons. Let me tell you that the properties of dates are many due to the magnesium present in them, which helps in reducing inflammation. By having the right amount of magnesium in the body, it helps in relieving inflammation. (study)

Beneficial in Cold and Cough

There is nothing better than dates to make health in winter. Eating it increases immunity, so that you avoid the problem of cold and cold that occurs in winter.

Apart from this, it is also very beneficial in breathing disease.

If you continue to have a cold problem, then add 5-6 dates in a glass of milk and boil it well. Now drink it before going to bed at night, there will be relief in Cold and Cough.

The Bottom Line

Dates are rich in vitamins, minerals, and many other antioxidants and have been associated with many health benefits, including bone health as well as improved immunity, digestive, Cold and cough, Reducing Inflammation, and Healthy pregnancy.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional