9 Impressive Health Benefits of Eating Dates

Last updated on July 4th, 2022

Why are dates important? Dates are a tasty, sweet fruit that originated in Egypt or Mesopotamia.  While it is common knowledge these days that too much sugar should be avoided in one’s daily diet. So one should consider black dates as a beneficial fruit to include in daily diet.

While dates with seeds are high in natural sugar, white, refined, and processed sugar are not recommended because they only provide empty calories with no other nutrients. Dates, on the other hand, have a slew of health advantages. Date added to the daily diet is not only tasty, but they’re also high in antioxidants and fiber, both of which have health benefits. Let’s take a closer look at some of the benefits of its use.

Nutritional Values of Dates

The following nutrients are found in a 3.5-ounce (100-gram) serving (1):

This table represents several nutrients and their amounts present in 100 g of dates:

Nutritional Value of Dates
Nutrients (in 100 grams of Dates) Its amount
Calories 277
Carbohydrates 75 grams
Fiber 7 grams
Protein 2 grams
Potassium 14% of RDI
Copper 18% of RDI
Manganese 15 %of RDI
Iron 5% of RDI
Vitamin B6 12% of RDI

Antioxidants are abundant in this food, flavonoids are antioxidants that have been linked to a lower risk of diabetes, Alzheimer’s disease, and certain cancers. Carotenoids have been shown to improve heart health and may reduce the risk of eye disorders such as macular degeneration. Phenolic acid is an anti-inflammatory compound that may lower cancer and heart disease risks. Natural sugar is used as a sweetener as a result, dates are extremely sweet and have a subtle caramel flavor they make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants they contain. Fiber-rich food, Dates have nearly 7 grams of fiber per 3.5-ounce serving, so they’re a great way to up your fiber intake. Constipation can be avoided with the help of fiber. It aids in the formation of stool, which encourages regular bowel movements.

Also Read: Normal Sugar Level and Chart for Adults

Glycemic Index of Dates

dates for hairs

Khalas had a glycemic index of 35.5, Barhi had a glycemic index of 49.7, and bo ma’an had a glycemic index of 30.5. The outcomes for bo ma’an and the other two varieties differed significantly.

Dates have a low glycemic index, making them a good choice for diabetics. Some date varieties appear to have significant and unexplained differences in glycemic index. Nonetheless, this study’s three types of dates may help diabetic patients control their blood sugar and cholesterol levels.

Also Read: Symptoms of Type 2 Diabetes

Dates Health Benefits

Dates Are Antioxidant-Rich

As previously stated, eating dates is beneficial as they are particularly high in antioxidants. Thus, making raw dates effective free-radical scavengers, as previously stated. Free radicals, also known as free oxygen atoms, are responsible for attacking healthy cells in your body.

So, this causes damage to their cell walls and, in some cases, inflammation. Free radical damage is a concern as people get older, so eating antioxidant-rich foods like dates can help delay the onset of aging symptoms.

Can Help You Control Blood Sugar

Yes, dates are sweet, but it’s important to remember that their sweetness comes from naturally occurring sugar, no refined sugar. Most people think of refined sugar when they think of something sweet and unhealthy, and it’s well known for increasing the number of calories in your bloodstream that aren’t being used. Because these unused calories are used to utilize your body’s vitamins and minerals, their consumption can result in a nutritional deficit, which is undesirable. Dates have natural sugar that is much easier to digest and has no effect on blood sugar levels.

Also Read: HbA1c Test, Levels, and Chart for Adults

Beneficial in High Blood Pressure

dates for skin

About six dates can provide over 80 milligrams of magnesium on average. And if you know anything about this vital mineral, you already know that it can assist you in maintaining a healthy blood pressure level. Constriction of the blood vessels can be caused by an uncontrolled intake of salt (which can enter your system through any meal you eat). A healthy dose of magnesium, on the other hand, can help to counteract the negative effects of salt by acting as a dilator in the inner lining of the vessels, allowing blood to flow freely throughout the body.

Also Read: Triglycerides Levels and Normal Range

Simple to Include in Your Diet

Dates are delicious snacks that can be used in a variety of ways. They’re frequently served with other foods like almonds, nut butter, and soft cheese.

Dates are also extremely sticky, making them ideal for use as a binder in baked goods like cookies and bars. By combining dates with nuts and seeds, as shown in this recipe, you can make healthy snack bars or energy balls.

Also Read: Chia Seeds Benefits and Recipes

Dates are an Excellent Source of Calcium

When it comes to maintaining bone density, potassium is a must-have mineral. Some potassium salts have the ability to neutralize bone-eroding metabolic acids. These acids are the ones that remove calcium from your bones’ surface.

Moreover, a single dried date contains 140 milligrams of potassium, which is a healthy dose. As a result, we can say that dates have immense health benefits for maintaining the density of your bones.

Also Read: Coconut Milk For Diabetics

Beneficial for Your Cardiovascular Health

Dates contain magnesium, which helps to dilate blood vessels and maintain healthy blood pressure. One of the most important factors in preventing clogged arteries is maintaining healthy blood pressure. Because of its dilating effect, magnesium helps to prevent atherosclerosis, which is caused by cholesterol or other substances clogging blood vessels. As a result, we can conclude that eating dates aids in the reduction of cholesterol.

Enhances Mental Activity

Vitamin B is a crucial component of acetylcholine, a memory neurotransmitter abundant in these sweet little fruits. This means that eating dates in a controlled and significant amount can help to keep your neurotransmitters nourished and your brain’s activity healthy. These vitamins also contribute to the antioxidant properties of dates. They protect your brain cells from free radical damage and delay the onset of degenerative diseases like Parkinson’s and Alzheimer’s.

Also Read: Peas For Diabetics

Encourages a Healthy Weight Gain

Dates are a healthy way to gain weight because they don’t contain refined sugar. Insulin quickly breaks down and converts the naturally occurring sugar in these fruits to energy. As a result, they can provide you with everything you need for your workout, which can help you lose weight and gain muscle mass. So, if you’re looking for a delicious pre-workout snack then dates can really benefit you in that.

Excellent for Your Skin

What other benefits could eating vitamin-dense food as a date provide? So far, we’ve avoided discussing your skin. Vitamin C, which is abundant in dates due to its nutrient-dense composition, aids in the nourishment of your skin cells. Vitamins also improve your skin’s ability to retain water, keeping it moisturized.

Also Read: C Reactive Protein Chart and Levels

Is it Possible to Prevent Night Blindness? What is the Use of Dates?

The inability to see clearly at night or in poor lighting is referred to as night blindness. It is a symptom of a retinal problem, rather than a disease in and of itself. One of the most common causes of this defect is a vitamin A deficiency, which would make a date an ideal food item for combating this disorder because dates are high in vitamin A.

Dates, which are high in fiber, vitamins, and minerals, have long been popular, and their health and beauty benefits are well-known. So, if you’re looking to boost the nutritional value of your regular diet, it’s safe to say that a few of these sweet little fruits won’t hurt.

Also Read: Papaya Benefits and Glycemic Index

Most Delicious Date Recipes

dates for diabetes

They can be eaten as a snack, blended into smoothies, or used as a natural sweetener in a variety of dishes and desserts.

Make some semolina ma’amoul cookies and stuff them with sweet, delicious dates.

A-List of Ingredients

  • A dough
  • Semolina (2 cups)
  • 1.5 cup flour (all-purpose)
  • 1 pound butter (or ghee) softened
  • 1.5 teaspoon cinnamon powder
  • 1.5 teaspoon (optional) of ground mahlab
  • A quarter cup of powdered sugar (for dusting)
  • A syrup
  • Sugar (1 cup)
  • Water (0.5 cups)
  • 1 tbsp rose water or orange water
  • Stuffing
  • Medjool dates, 34 pound
  • 1 tbsp. butter (or ghee) melted
  • 1 tbsp rose water or orange water
  • Sesame seeds, 1 tbsp.


In a small saucepan over medium heat, combine the sugar, water, and orange water and bring to a boil. 1 minute at a boil

In a food processor, pulse the dates (or chop by hand) until paste forms. Pulse several times to incorporate the butter. Put everything in a small bowl and set it aside.

In a large mixing bowl, combine the semolina and flour and, using your fingers, incorporate the butter. Pour in the cooled syrup and work the dough until it is soft.

Preheat the oven to 325 degrees Fahrenheit.

Make a ball out of a walnut-shaped lump of dough. Make a dent in the center of each with your thumb, then fill with a teaspoon of filling. Gently press it up and around the filling, then roll it into a ball to seal the dough. Flatten slightly into the disc, make decorative crosshatch marks with the fork on top, or press into a maamoul mold.

Cook for 20-25 minutes, or until golden brown. Allow cooling after removing from the oven. Powdered sugar is sprinkled on top. Please keep it in an airtight tin or container.

For beautiful finger food, stuff dates with coconut and pistachios


Checklist of Ingredients

  • 1/2 cup pistachios, shelled
  • a pinch of salt, coarse
  • 16 pitted dates
  • 1 tbsp. shredded unsweetened coconut, toasted


Using a food processor, combine the pistachios, coconut, water, and cinnamon. Pulse for 2-3 minutes, scraping down the sides if necessary, until thick paste forms.

Divide the mixture into one-teaspoon portions and stuff them into the dates.

Serve right away, or store in an airtight container in the refrigerator for up to a week.

Also Read: Calculate your BMI

Side Effects of Dates

dates benefits

The following are some of the possible side effects of eating dates:

  • Obesity
  • Asthma
  • Sugar levels in the blood
  • The feeling of being bloated
  • Kidney disease
  • Allergic reactions
  • Stomach ache
  • Constipation
  • Skin rash

Can Diabetics Eat Dates?

Dates have a low GI, making them a good choice for people with diabetes. Furthermore, dates have a medium GL, making it a good idea to eat one or two fruits at a time.

Dates should not be a problem for diabetics since it’s high in calories, but they are also high in nutrients and antioxidants, which are linked to a wide range of health benefits.

Also Read: Sabja Seeds Benefits


Dates have a high nutritional profile and are naturally sweet.

Their fiber, in particular, may help with digestion and heart health while also lowering your risk of developing a variety of chronic diseases. When eaten in moderation — no more than 1 to 2 dates at a time — they’re safe for diabetics.

Also Read: Best Homeopathic Medicines For Diabetes


What is the difference between Chuara and dates?

Dry dates, also known as ‘Chuara’ in Hindi, are a versatile natural remedy for a variety of health problems. Date fruits have numerous health benefits, ranging from increased energy levels to improving cardiovascular health. You can eat them to improve your appearance.

What are the advantages of eating soaked dates first thing in the morning?

Eating dry dates soaked in water overnight benefits early in the morning. It gives your body the boost of energy that it desperately requires. Additionally, eating these first things in the morning aids in the elimination of intestinal worms. Dates can also help to cleanse vital organs and improve the health of the heart and liver. Antioxidants give your skin and hair a healthy glow.

Is it true that raw dates are better than dried dates

In comparison to fresh dates, dried dates nutrition have a much higher fiber content. Dates are also good for preventing heart disease.

What is the content of protein in dates?

A single date contains 0.43 g of protein—the dates’ calories one piece of 282 approx.

Is it healthy to eat lion dates? What are the benefits of eating dates?

Dates fruits are delicious and nutritious to include in your diet. Vitamins, minerals, fiber, and antioxidants abound in them. From better digestion to a lower risk of disease, these things could make you feel better.

Is date palm good for your health?

Dates are tropical fruits that are harvested from date palm trees. One of the world’s healthiest fruits is known scientifically as Phoenix Dactylifera.


https://www.healthline.com/nutrition/benefits-of-datesLast Updated on by Dr. Damanjit Duggal 


The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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