Health Benefits of Dates You Need to Know

health benefits of dates

Dates offer many health benefits and have been used in traditional medicine for their healing properties for centuries. In this article, we will explore the many health benefits of dates and why they are a great addition to any diet. Dates are a naturally sweet fruit that can be an excellent addition to your diet if you’re looking to gain weight. It stands out for its sweet taste, its texture and its great nutritional value for the body. Dates are used in desserts and pastries, but lately they have also been used in savory dishes, breakfasts, snacks, and as snacks.

What is the dates?

The dates is a brown and wrinkled fruit, similar to a large raisin, which comes from the date palm , of the Phoenix dactylifera species . Dates are typically classified as dried fruit like grapes, prunes, and dried apricots, but what sets them apart is that they ripen and dry naturally on the plant.

Cultivation of the Mesopotamian date palm began more than five hundred centuries ago, but in recent years it has become increasingly popular. It is widely consumed in the countries of North Africa and Southwest Asia, such as Iraq, where it is used especially in traditional confectionery thanks to its sweet taste, which can work almost as a natural sweetener, although they are also grown in California.

There are different varieties of this fruit, such as soft, semi-dry and dry dates. The former are usually the most tender and sweet, and contain a greater amount of sugars, although in general all the ripe varieties of this fruit have a very high percentage, around 80% of sugars . Therefore, they are a great source of energy as they are very caloric, although less than other dried fruits.

types of dates

Types of dates for health benefits:

There are numerous varieties of dates. These can be classified according to their texture and consistency and based on the maturation time, which is why dates are usually classified as soft, semi-dry and dry. It is important to know the most consumed varieties of dates.

Deglet noor

It is the most easily found variety on the market. His skin is slightly wrinkled and shiny. It is semi-dry due to its tender texture, although its meat is firmer than in other varieties. It keeps well without refrigeration and can be used in savory or sweet dishes.


This date was considered the most delicious and was grown as a gift to Arab sheikhs. Its size is almost 5 cm and when savored it is perceived a point of caramel and some toasted nuances. It is the most used in confectionery. The meat is moist and tender, making it perfect for making a paste to replace sweeteners.


The fruit is smaller than the previous ones and its shape is rounded. The high humidity that it has makes its texture very juicy. Its flavor is reminiscent of honey and its meat is sweet and soft. When ripe, its skin is dark and its texture becomes dry and brittle.


It is also small in size, although elongated in shape, and its skin is delicate and smooth. When ripe, its flavor is sweet and reminds us of butter candies. Although it is not easy to find on the market, it is one of the most recommended to eat naturally due to its creamy and light texture.


Dates are eaten fresh before they ripen. It is rare to find dates far from where they are grown. Its skin is firm and the texture is crunchy. Pale yellow in color, it becomes juicy when ripe and its flavor is reminiscent of coconut and cinnamon, although it is not very sweet.


This variety is exclusive to Iran. There it is known as the Bam date, after the region of the city where it is grown. Its shape is rounded and flat, not very large, and the color of its skin is shiny and very dark, almost black.


If you want a date that is not too sweet or too intense, this is yours. Its size is small, the flavor can remind us of apricots or dried apricots and it has aromas of nuts with hints of peanuts. The flesh of this date is firm and its texture is not very juicy. Therefore, you can easily add it to savory dishes such as salads.

Why consume dates for health benefits?

Consuming small portions of this fruit can supply you with 5 grams of fiber , protein , as well as nutrients and minerals such as magnesium , potassium , iron, zinc and vitamin K, B.
On the other hand, its antioxidant properties stand out , which combat conditions such as oxidative stress. Medical research has identified anti-inflammatory and antibacterial properties in dates.
The fruit of the date palm is famous in Africa and the Middle East for its healing properties. There are unquestionably many benefits to including dates in your diet.

Number of calories in each dates:

After knowing the optimal answer to whether dates increase weight or not. you should know the number of calories and we will explain it to you now:

A date kernel contains different calories depending on the type of date, but in most types of dates. One date kernel contains around 26 calories, and 100 grams of date kernel contains 287 calories. It should be noted that wet dates contain fewer calories than regular dates Thermal in dried dates.

Benefits of dates

The Health Benefits of Dates:

The high nutritional value of dates makes consuming small portions of this fruit very beneficial for your health. Its antioxidant capacity is combined with antimicrobial and anti-inflammatory properties. Let’s see what else they can help you with:

It is healthy for brain health

The composition of this fruit serves as a prevention of neurological diseases in such a way that it affects the brain in a positive way.
The benefits on the nervous system are largely due to the potassium contribution but its low sodium content, this causes a balance on the nervous system.
According to a study, dates contain polyphenols, which could slow the progression of Alzheimer’s disease, prevent the risk of stroke and dementia.

Soothe the intestinal flora

Fighting intestinal disorders is not an easy task. Well, dates provide both dietary and insoluble fiber , which triggers bowel movements and counteracts constipation . At the same time, its contribution in potassium allows to replenish the electrolytes caused by chronic diarrhea.

Improves bone health

A study in the Journal of Critical Reviews in Food Science and Nutrition found that dates contain an adequate amount of minerals, including calcium, which helps build strong bones and fend off degenerative illnesses like osteoporosis.

Provides energy

This fruit is perfect for athletes since it contains a significant amount of energy-giving glucose, fructose, and natural sucrose. In turn, its minerals make it a great ally to achieve body mass or muscles, free of harmful fats.

Fight anemia

Its high iron content counteracts iron deficiency anemia. In addition, its consumption is especially indicated for the elderly who may have an anemic condition, since it increases red blood cells. Regular date consumption can help fight exhaustion and offer energy.

Reduce bad cholesterol

This fruit has vitamin B3 , it can reduce LDL (bad) cholesterol levels and blood pressure. Also, remember that this fruit has no fat. It is noteworthy that it has great satiating power , which can be useful for losing weight if consumed in moderation.

Relieves cough

In the face of throat conditions (dry cough) dates can be a great help thanks to their anti-inflammatory and antimicrobial properties. To do this, you can look for medical treatments based on this gift of nature, such as TUSIKERN 20 SAVES , which can be administered to patients over 3 years of age.

How are dates consumed?

The date is a fruit that has many variants, but the most consumed are the Medjool, the Sahidi and the Kadrawi. Dates are typically harvested in October and can be eaten in different ways such as dried, frozen, or fresh without losing their nutritional value.
Of course, in fruit stores it is common to get them candied. Its texture in this presentation is very similar to that of a raisin and it has a large contribution of sugar, with a small amount of water due to the drying process.
It can be consumed as a natural sweetener and substitute for industrial sugar, as sweet desserts, and even in savory dishes such as sauces or salads.

Dates for health

Can a person with diabetes eat dates?

We have already discussed during this post that this fruit has a great contribution of sugar. Some people may conclude that the sugar in dates is bad, however, it is not.

A study carried out and published in Nutrition Journal, pointed out that the sugar in dates is totally harmless for diabetic patients , this is because the sweetness of the dates is not processed.

Of course, it is necessary not to exceed the daily dose, which can range from 4 to 5 daily. Of course, when in doubt it is better to consult your trusted doctor.

Contraindicates of Dates:

Although we have pointed out powerful benefits, it is important to take into consideration the following:

  • Only 100 grams of this fruit has more than 200 calories, which is why you should control your consumption if you are on a weight loss diet.
    It can cause cavities , so you have to monitor the oral health of the little ones.
  • Its tyramine content can cause vasoconstriction of blood vessels. Something that can be a problem for those who suffer from migraines.
  • If you have a stomach disorder, they can cause gas

As you have seen, this fruit has a large number of benefits. Go ahead and enjoy the delicious flavor and nutrients it brings to health.


Are dates high in sugar?

Yes, dates are high in natural sugars, particularly fructose and glucose. However, they also contain fiber, which can help slow the absorption of sugar into the bloodstream and prevent blood sugar spikes.

Can dates help with constipation?

Yes, dates are high in fiber, which can help promote regular bowel movements and alleviate constipation.

How many dates should I eat per day?

The recommended serving size for dates is about 2-3 per day, or around ¼ to ½ cup. However, this may change based on your particular calorie requirements and dietary objectives.

Are there any potential risks or side effects of eating dates?

Dates are healthy but high in calories and natural sugars. Eating too many dates may contribute to weight gain or other health problems. Additionally, some people may be allergic to dates or experience digestive discomfort after consuming them.

Does eating dates help you lose weight?

Due to their high level of calories, dates are not the ideal food for those who are on a caloric deficit diet. However, they do have great satiating power, so eating them in moderation can help reduce the intake of other foods. Additionally, thanks to the soluble fiber they have a laxative effect that can help in a detox diet.

Final Verdict

Dates are a nutritious and tasty fruit that offer a variety of health benefits. They are high in fiber, antioxidants, and several important vitamins and minerals, making them a great addition to a healthy diet. Eating dates regularly may help improve digestion, promote bone health, reduce the risk of heart disease, and increase energy levels. However, it is important to consume dates in moderation due to their high sugar content and potential for weight gain. Overall, incorporating dates into your diet can be a healthy and delicious way to boost your nutrient intake and support your overall well-being.

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