Top 7 Proven Health Benefits of Dates

Top 7 Proven Health Benefits of Dates

benefits of dates

Health Benefits of Dates

Dates grow on the palm tree in the form of small clusters and are usually harvested in autumn and early winter, so they taste fresh in those seasons and many may think that they are not useful because they contain a high percentage of sugars, but on the contrary, they are rich in nutrients.

Making it an excellent snack when consumed in moderate amounts. As it is unlikely that eating them in these quantities will lead to an excessive increase in blood sugar, even if a person has diabetes, and it can be added to salads and juices and it must be stored in an airtight container in the refrigerator and its shelf life can reach several months.

Types of dates fruit

The date palm grows in semi-tropical regions, which are characterized by their long hot summers and rainfall in the summer period, and it takes five to six years for the date palm to start producing the first crop of fruits, and the date palm trees grow to a height ranging from 15 to 20 meters and have leaves ranging from They are between 3 to 7 meters long, and date palm pollinate by wind, while in commercial production they are hand-pollinated by hand or by a mechanical pollinator, and the color of the fruits changes as they mature from green to yellow or red and are crunchy and taste sweet, and when fully ripened, the moisture content decreases. In fruits, dates may be classified into; depending on moisture content; Smooth, dry, and semi-dry, dates are mainly classified into two groups depending on the type of sugar they contain: 


  • Varieties that mainly contain sucrose: They include the following: Deglet Noor dates. Dates Deglet Beidha.


  • Items that mainly contain glucose and fructose: They are shown as follows: Barhee. Saidi. Khadrawy. Hallawi.

Benefits of Dates

Dates provide a wide range of benefits for the health of the body, and we explain them as follows:

Contains fiber: where can help fiber to improve the health of the digestive system by reducing the risk of infection constipated, one study showed that 21 people had eaten dates for 21 days, witnessed an improvement in the frequency of bowel movements, and an increase in bowel movement, and moreover, it may contribute to control blood sugar.

It contains a high percentage of antioxidants: as these antioxidants have many health benefits, they protect the body from free radicals, which are unstable molecules that may lead to harmful reactions in the body and cause disease.  

Contributes to promoting brain health: It may help improve brain function and this effect is due to its content of antioxidants, known to reduce inflammation. 

Contributes to promoting bone health: It contains many minerals, including phosphorous, potassium, calcium, and magnesium and these minerals contribute to reducing the risk of bone diseases, such as osteoporosis. 

Stimulates natural childbirth: It has been shown that taking it in the last weeks of pregnancy can enhance the dilation of the cervix, reduce the need for induction of labor, and it may also, be useful in reducing the time of childbirth.

It promotes heart health: It contains high levels of potassium and low levels of sodium, and this contributes to the maintenance of a healthy heart and the nervous system as well.

Contributes to reducing wrinkles: Some research indicates that applying a cream containing 5% date palm seed extract around the eyes for 5 weeks may improve the appearance of wrinkles.

The nutritional value of dates

The following table shows the range of nutrients provided by the quantity of 100 grams of Medjool dates:


Nutritional component


Nutritional component



21.3 milliliters


277 calories


1.8 grams


0.15 g


75 grams

Dietary fiber

6.7 grams


66.5 grams


64 milligrams


0.9 milligrams


54 milligrams


62 milligrams


696 milligrams


1 milligram


0.44 milligram

Vitamin B1

0.05 milligram

Vitamin B2

0.06 milligram

Vitamin B3

1.61 milligrams

Vitamin B6

0.25 milligrams


15 micrograms

Vitamin A

149 international units

Vitamin K.

2.7 mcg




 Precautions for consuming dates

Despite the benefits of dates, there are some caveats that must be taken into consideration, and we are going to explain them as follows:

Allergic reactions: these reactions to dates are uncommon and are usually limited to itching, and infections in and around the mouth, and they often result from mold or from sulfites that are added to dried fruits as a preservative and the symptoms often resemble symptoms. Asthma can range from mild wheezing to a life-threatening anaphylactic reaction, which requires immediate medical intervention. Therefore, when suspected of an allergy, it is worth avoiding it, and talking to a doctor to determine the source of the problem. 

High level of potassium in the blood: Where a study conducted on animals showed that dates rich in potassium may cause an increase in the level of this mineral in the blood when taken with the drug lisinopril, which inhibits the angiotensin-converting enzyme, a medicine used in the treatment of high blood pressure, so it is recommended to consult Doctor regarding any dietary restrictions when taking this medication.