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15 Benefits of Dates for Health

Benefits of dates mentioned as food that can increase energy after a day of fasting. But not only that, it turns out that dates have a myriad of benefits that are very good for body health. This is because the dates contain a lot of nutrients. Read to the end to get dates nutrition information and its health benefits!

Nutrition Dates


Dates are rich in many important nutrients and therefore offer many health benefits, this fruit is so small that you must consume more amounts to get the required amount of nutrients.

The following is the nutrient content in 100 grams of dates:
  • Calories: 277
  • Carbohydrates: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 20% RDA
  • Magnesium: 14% RDA
  • Copper: 18% RDA
  • Manganese: 15% RDA
  • Iron: 5% RDA
  • Vitamin B6: 12% RDA

It should be underlined, dates contain high sugar content which reaches 66.5 grams per 100 grams portion of dates. Therefore, it is recommended to reduce sugar consumption as much as possible, even when sugar is consumed from fruit.

Benefits of Dates for Health


Dates are not appropriate as a nutritional powerhouse when compared to some other foods such as kiwi seeds or sesame seeds, but the fruit still offers many health benefits along with high taste. Here are some of the health benefits of dates.

1. Energy Sources

Dates contain natural sugars such as glucose, fructose, and sucrose. The high energy content in it is associated with high sugar levels. Most people eat dates to restore energy or increase energy quickly.

A study published in the International Journal of Food Sciences and Nutrition shows that dates that are rich in essential nutrients can help you regain energy quickly.

Muslims who are fasting Ramadan are usually enough to consume dates and water to break their fast. Eating also helps avoid overeating when breaking the fast.

Apart from dry dates, the benefits of young dates are equally good because they contain copper which is essential for energy production and iron metabolism.

2. Healthy digestion

Fiber is very important to improve the health of the large intestine and smooth bowel movements. Insoluble and soluble fiber found in dates helps cleanse the digestive system, allowing the large intestine to work at a higher level of efficiency.

Several other benefits related to fiber and colon health reduce the risk of colitis, colon cancer, and hemorrhoids. Dates can even be combined with other home remedies for hemorrhoids.

3. Overcoming Anemia

Dates are fruits that contain iron, nutrients that can help the production of red blood cells. So no wonder this fruit is recommended for those who have anemia or lack of blood.

Iron deficiency that causes anemia is usually characterized by fatigue, dizziness, brittle nails and shortness of breath. This is one reason why dates are suggested as takjil breaking the fast.

4. Preventing Heart Disease

A study by Waseem Rock et al published in the Journal of Agricultural and Food Chemistry concluded that the benefits of dates are effective in reducing triglyceride levels and reducing oxidative stress, both risk factors for heart disease and atherogenesis, which is a buildup of fatty plaque in the arteries.

Dates are also rich in antioxidants which can help prevent atherogenesis and help reduce the risk of stroke. This dried fruit is high in various phytochemicals which can also help prevent heart disease.

5. As an Anti-Inflammation

Dates are rich in magnesium, a mineral known for its anti-inflammatory benefits. One study found that inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) all decrease when increasing magnesium intake.

In addition, inflammation in the artery walls is also reduced by magnesium intake. Based on the anti-inflammatory properties of magnesium and the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer's disease, and other inflammatory-related health diseases.

6. Lowering Blood Pressure

In addition to overcoming inflammation, magnesium has been shown to help lower blood pressure. One of the foods that contain lots of magnesium is the dates.

In addition, potassium is another mineral in dates that has several functions in the body, namely to help the heart work properly and help reduce blood pressure.

One more, the benefits of dates are also a source of potassium which according to research can lower blood pressure and reduce the risk of stroke and other heart related diseases.

7. Reducing the Risk of Stroke

After evaluating seven studies published over the 14 years published in the American Journal of Clinical Nutrition, the researchers found that the risk of stroke was reduced by about 9 percent for every 100 milligrams of magnesium consumed by a person per day.

As explained earlier, magnesium is contained in dates. So, consume this fruit if you don't want to have a stroke!

8. Facilitating Childbirth

A study conducted by researchers at the University of Science and Technology in China began to discover how the benefits of dates on the results of childbirth.

After studying 69 women for over a year, the researchers found that the benefits of eating dates in the last four weeks before delivery significantly reduced the need for induction and delivery, and gave better but not significant results.

The benefits of young dates are equally useful as supportive therapy in the delivery process. The efficacy of these young dates has been through research published in the Journal of Nursing Practice in 2019. The results of the study provide a hypothesis about the effect of giving young dates to a decrease in blood volume in labor.

9. Improve Brain Health

A study led by Musthafa Mohamed Essa et al. Showed that the efficacy of dates can prevent oxidative stress and inflammation in the brain.

According to this study, dates are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acids, protocatechuic acids, and caffeic acids. The content of these polyphenolic compounds can potentially help slow the progression of Alzheimer's disease and dementia.

While other studies, published in JAMA Internal Medicine, found that adequate levels of vitamin B6 in the body are associated with improved brain performance and better test scores. One of the foods that contain lots of vitamin B6.

10. Treating Sexual Dysfunction

The benefits of these dates do not miss you, especially for those of you who have sexual problems. Why? Because this fruit can treat sexual dysfunction.

An animal study in 2006 revealed that there are effects of dates and oils on sexual function. This is because high levels of estradiol and flavonoid components in dates can help increase sperm count and motility.

While other research conducted in India states that dates have been used to treat male infertility in traditional medicine.

Therefore, if you are looking for easy ways to increase libido and sexual function, you can consider eating organic dates, thanks to the aphrodisiac properties of this fruit.

How to concoction of dates is quite easy, first soak a handful of dates in fresh goat milk overnight, then mix with cardamom powder and blender until it becomes a drink. However, consult your doctor first before trying it.

11. Fight Cancer

A study conducted by Prof. Dr. Jeremy PE Spencer et al. Showed that the benefits of dates can help improve intestinal health and slow the development and spread of colorectal cancer cells.

This research also shows that the dates show antitumor activity, although the exact mechanism is still unknown and still needs further research.

12. Maintain a Healthy Weight

According to the United States Department of Agriculture (USDA), dates are rich in sugar, protein and many other important vitamins and minerals. This dried fruit is also high in fiber, which can help in maintaining weight.

An animal study in 2014 showed that intake of dates can help in weight gain. However, other animal studies conducted in 2016 showed no weight gain. Given the conflicting results, more research is needed.

13. Healthy bones

The content of boron in dates is one of the nutrients that helps bone health, according to research published by Julie Garden-Robinson et al. and colleagues from North Dakota State University.

While other research published in the Journal of Critical Reviews in Food Science and Nutrition shows that various minerals such as phosphorus, potassium, calcium, magnesium contained in dates make it a super food to strengthen bones and fight painful and debilitating diseases such as osteoporosis.

If you want to eat dates for healthy bones, choose organic dates because they contain selenium, manganese, copper, and magnesium, all of which can help manage bone health, especially for the elderly.

If you get bored eating dried dates, you can eat dates that are still young. The benefits of young dates can also play an important role in bone health and wound healing thanks to the content of manganese in them.

14. Controlling Blood Sugar Levels

The efficacy of dried dates has a low glycemic impact according to diabetes researchers. This means that eating whole dates or mixed with other foods can help people with type-2 diabetes control blood sugar and blood fat levels. We recommend the consumption of six to eight dates one meal to maintain blood sugar levels.

What's more, the benefits of young dates have a much lighter impact on your blood sugar levels. This is because young dates have a lower glycemic index than dried dates.

15. Helps Relieve SAR Symptoms

According to a study conducted in 2012, the benefits of dates may have a positive impact on Seasonal Allergic Rhinitis (SAR) or seasonal allergic rhinitis, a condition that affects about 30 million people in the United States.

While research published in Inflammatory Research found that date palm immunotherapy is effective in reducing some of the symptoms of inflammation in people with allergic rhinitis.

That is the efficacy of dates, both dried and young dates which are very good for health. Remember, do not eat too many dates, because excessive is always not good for your body's health. Also consult with your doctor if you want to regularly eat dates, both about health conditions and dosages.

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