8 Proven Health Benefits of Dates

Everyone knows dates, these fruits with tender and sweet flesh. Fresh or dried, in paste, filled or eaten as is, dates are much more than a simple delicacy. 

Harvested from date palms, they have a certain nutritional richness, making them very interesting for our health! 

The date strengthens the immune defenses, it is also rich in potassium. It provides carbohydrates and many nutrients: a good source of fiber, protein, and minerals such as manganese, selenium, and zinc.

Benefits Of Dates

1. Dates are good for the heart

Naturally rich in potassium, a mineral that plays a role in the contraction of the heart muscle and treats high blood pressure, in fibers that help fight against hypercholesterolemia, and in active antioxidants that protect the cardiovascular system, these small fruits protect against the risk of heart disease. strokes and heart attacks.

2. Dates regulate blood sugar:

Rich in sugar, they nevertheless promote healthy blood sugar by gradually releasing carbohydrates. Its soluble fibers also help regulate blood glucose levels.

3. Strengthen bones and fight anemia

Containing selenium, manganese, copper as well as magnesium, dates are excellent for supporting bone health.

Participating in the development as well as the maintenance of bones, they prevent fractures and can even repel certain diseases such as osteoporosis. It is particularly interesting to consume it regularly when the bones begin to weaken due to age.

As we have seen, dates have high mineral content, including a large amount of iron. People suffering from anemia, therefore, have every interest in eating dates, fresh or dried, fairly regularly.

They will compensate for the lack of iron in the body while providing strength and energy. Feelings of fatigue and slowness, meanwhile, will tend to decrease, until they disappear completely.

4. Facilitate digestion:

Rich in soluble and insoluble fiber, they help transit and promote digestion. Often categorized as a natural laxative, dates can provide relief from constipation. They will indeed facilitate bowel movements and allow food, then waste, to progress more easily.

In addition to fighting constipation, dates also fight intestinal disorders by inhibiting the growth of pathogenic organisms. The growth of good bacteria would then be stimulated and digestive disorders would be forgotten.

Rich in many amino acids, they can also stimulate digestion and make it more efficient. This allows, among other things, better absorption of nutrients.

For best results, soak 3-4 dates in a glass of water overnight. Eat them the next morning and repeat if necessary.

5. Dates Promote Brain Health

Eating dates may help improve brain function.

Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s.

8 Proven Health Benefits of Dates
Photo by Saj Shafique on Unsplash

Additionally, animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain.

When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease.

One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviors, compared to those that did not eat them.

The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids.

However, human studies are needed to confirm the role of dates in brain health.

6. Dates are rich in antioxidants

These small fruits have the property of containing vitamins A, C, and E, selenium, zinc, and copper as well as carotenoids and phenolic compounds. 

” A whole cocktail of antioxidant active ingredients that are very useful for fighting against the damage of free radicals, preventing cell aging and thus playing a role in particular in the prevention of cancers and cardiovascular diseases”, indicates Raphaël Gruman.

7. Dates are sources of fiber

A portion of 100 g of dates (about 10 fruits) provides on average 8 g of fiber, or 30% of our daily needs. At the end of the day, our whole body works better: fiber promotes good intestinal transit, provides a quick and lasting feeling of satiety, and nourishes our intestinal microbiota.

They participate in the fight against cancers, including those of the colon, breast, and stomach, and play a role in the good health of our heart by reducing the level of bad blood cholesterol.

8. Dates have a good vitamin content

These dried fruits contain group B vitamins essential for the proper functioning of the brain as well as the nervous system and in particular immunostimulant vitamin B9. They are also sources of vitamin A.

This is essential for vision (its deficiency can be a cause of blindness in the world), it intervenes in the growth of children, it plays a protective role against infections and it contributes to maintaining skin integrity.

9. Dates are sources of minerals

These dried fruits are particularly remineralizing: they provide no less than 13 different minerals, including potassium, which helps maintain normal blood pressure and helps prevent the risk of stroke and other heart diseases. 100 g of dates thus cover 35% of the reference intake.

Finally, they contribute to covering our needs in copper, selenium, and zinc with immunostimulant properties, as well as anti-fatigue magnesium and phosphorus.

10. Dates are sources of carbohydrates

Dates contain nearly 65 g of carbohydrates per 100 g, exclusively in the form of sugars (fructose, dextrose, and sucrose). 

They are therefore particularly energetic: thanks to this, they provide an immediate boost as well as long-lasting energy, which makes them a food of choice for athletes before training or competition. It is also a snack to be recommended to students taking an exam. On the other hand, be careful if you watch your line.


Dates are a very healthy fruit to include in your diet.

They are high in several nutrients, fiber, and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease.

There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack.

It’s easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation.

Dates are definitely worth adding to your diet, as they are both nutritious and delicious.

Image Credit: Photo by Rauf Alvi on Unsplash

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