Amazing Health Benefits of Dates

Updated on March 5th, 2020

Dates provide nutrition and a sugar rush, in a natural package that is great for your health. One of the most portable snacks, it is a must when satisfying your sweet tooth. Packed with plenty of nutrients, they grow on date palms in small clusters. There are various health benefits of dates.

Farmers harvest dates in the fall and during early winter, which is why dates taste the best at this time of the year. You may also consume dry dates, which may last for a long time in a sealed container. Well, being found abundantly doesn’t discount the fact that there are various health benefits of dates that could help you in the short and long run.

Health Benefits of Dates

1. Antioxidants

Whether fresh or dried, all dates contain certain kinds of antioxidants (1). Fresh dates contain anthocyanidins and carotenoids, while dried dates contain polyphenols, just like green tea. These rich antioxidants can cleanse your system in a jiffy.

2. Blood Sugar Balance

blood sugar levels
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Dates have a low glycemic impact. Eating dates alone, or together with a meal, may help people who have type 2 diabetes manage their blood sugar and blood fat levels. Some six to eight dates may comfortably be eaten, without a dramatic shift in blood sugar.

3. Reduce Blood Pressure

A serving of about five to six dates infuses around 80 milligrams of magnesium into our body. Magnesium is an essential mineral that helps dilate blood vessels. Research points out that supplementing 370 milligrams of magnesium may reduce blood pressure. Beware, though, as taking too many dates may cause diarrhea. Eating dates is a great way to increase your magnesium levels steadily(2).

[Read: Home Remedies for High Blood Pressure]

4. Boost Your Memory and Learning

Each date, no matter how small or large, contains around 2 milligrams of choline, a B vitamin that is a component in acetylcholine, the memory neurotransmitter. Higher choline intake may be associated with better learning and memory. Thus, dates may be a key nutritional aspect in children and older adults, especially those at risk of Alzheimer’s (3).

5. Treat Constipation

Dates are a natural laxative fruit, that is rich in dietary fiber that may help in curing constipation. Dates area healthy, and regulate bowel movements. You may soak dates overnight, and consume them in the morning in the form of a syrup. Or you may consume dry dates.

6. Maintain Your Nervous System

Rich in minerals and vitamins that boost the health and functionality of the nervous system, dates also help control the heart rate and maintain the body’s blood pressure.

7. Promotes Weight Gain

If you are underweight, dates are an essential way to bulk up by gaining a healthy weight. It may help you gain muscle mass if you are lean and slim. There are many calories in dates that promote weight gain.

8. Treat Anemia

Rich in iron, dates boost the hemoglobin of the body, and regulate the production of blood cells. It may prevent anemia in a pregnant woman, as well as her fetus. Dates also help in the smooth enlargement of uterus muscles.

9. Anti-Aging Agent

A rich source of antioxidants dates fruit effectively counter the production of free radicals in your skin. It may also prevent the accumulation of melanin in your skin, and wrinkles. They may also prevent the onset of skin diseases, due to the presence of Vitamin A.

[ Read: Foods to Keep Young ]

10. Healthy Hair

Strong and Healthy Hair
Image: Shutterstock

Dates contain Vitamin B5, which is vital for good hair. It reduces hair fall, improves brittle hair and split ends. Eating 3 or 4 red dates benefits you by helping to reduce hair problems.

[ Read: Foods for Hair Growth ]

How to consume dates?

There are many uses of dates. Dates may be consumed dried or straight out of a packet. They may be put into a blender, and a tasty shake may be made out of them. Add dates to your banana smoothie or oatmeal. Soak 3-4 dates overnight, and drink it in the morning as a syrup. You may also eat dates raw, twice a day, once in the morning and once in the evening.

Myths and Side Effects

Naturally, as with any food, there are a number of myths surrounding dates. One of the most prevalent myths is that dates cause stomach upsets. Having said that, anything consumed beyond its normal quantity can upset your stomach. There should be no problem-consuming dates if you don’t overdo it.

When it comes to the side effects of dates, there are very few. Since it has a lot of sugar, diabetics might do well to stay away from dates. Else, they are amazing and good for health.

In conclusion, dates are a superfood that can make for a delicious snack. They are full of important nutrients, vitamins, and minerals that keep your immune system healthy, and ward of ailments. What’s more? They’re incredibly tasty as well. Whether you want to eat dates raw or add them to your shake, they’re simply delicious. Include dates as part of your diet, and your health might improve without you knowing it.


1. What’s the Best Way to Consume Dates?

Dates can be eaten raw or can be blended and added to any dish to increase sweetness.

2. Can Diabetics and Blood Pressure Patients Eat Dates?

Dates may be a healthy sugar substitute for sugar and BP patients looking for a little sweetness.

3. How Many Dates Can You Eat in a Day?

Theres no correct number. However, as with all things good, don’t over-consume dates else you’ll complain of stomach issues.

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