Dates – Health Benefits & Nutrition Facts

There are some amazing benefits of dates. It is considered as one of the very sweet and versatile foods. Dates can actually give you numerous health benefits, which you might have never thought. Many researchers have shown that dates are a combination of multi vitamins and minerals, including calcium and potassium. Dates also contain other vital vitamins like vitamin A, thiamine, niacin, riboflavin, folate and vitamin K.

Dates Nutrition Facts

100 grams dates contain:

PrincipleNutrient Value
Total Calories282 kcal
Calories from the fats3.6 kcal
Total fat0.4g
Saturated Fat0 g
Polyunsaturated Fat0 g
Monounsaturated Fat0 g
Cholesterol0 mg
Protein2.45 g
Carbohydrates75 g
Dietary Fiber8 g
Sugars63 g
Iron1 mg
Calcium39 mg
Potassium655 mg
Zinc0.30 mg
Niacin1.27 mg
Vitamin A10 IU

Benefits of dates

Date plum has numerous benefits and some of them are described below:


Dates are also known as natural laxative fruit. This is the reason that eating soaked dates is advised for the individuals suffering from severe constipation.

Dates have a great amount of dissolvable fiber, which is vital in pushing solid fecal waste from the intestine to lower section of the large intestine. It also provides nourishment to the intestinal tract. This can help you to put an end to constipation symptoms.

Bone Health and Strength

The important amounts of minerals found in dates surely categorize it as the excellent food for the bone intensification and getting permanent relief from painful and debilitating diseases like osteoporosis.

With the composition of various vital elements like selenium, manganese, copper, and magnesium, dates indeed gives a boost to your bones.

Intestinal Disorders

Dates also contain nicotine content, which is considered valuable in curing numerous sorts of intestinal issue. If taken regularly, dates surely help you to reduce pathological organism growth, which encourage the growth of friendly bacteria in the intestines.


High in mineral content, an advantage for many health conditions, dates with their remarkable levels of iron certainly make them an ideal dietary supplement for the anemic patients. Dates are a good source of iron, so it helps in iron deficiency anemia.

Eating dates also help you to boost up your energy and strength to fight against fatigue and sluggishness feelings. Teenage girls suffer from anemia due to hormonal changes, thus mothers must include dates in their daily diet.


Interestingly, one of the most intriguing features of dates is the vicinity of natural sulfur in them. This is not an exceptionally basic component to discover in nature, however, it has numerous beneficial measures of wellbeing profits, including the common and seasonal allergies.

A health study done in 2002 reported that natural sulfur mixes can have a constructive effect on the measure of torment individuals experience from SAR (Seasonal Allergic Rhinitis). This disease influences pretty nearly 23 million individuals in the United States alone. Dates are considered as an extraordinary approach to give an assured solution to your long-term allergic problems.

Weight Gain

There are numerous products in the market to lose weight. Are you willing to gain weight? If yes, then include dates in your daily diet.

It is believed that one kilogram of dates contains almost 3,000 calories and the amount of the calories present dates are undoubtedly considered adequate to meet the daily requirements for a human body.

Therefore, instead of buying costly, toxin and fake weight gaining products, start eating this natural, helpful fruit to get the perfect body shape.

Energy Booster

Whenever your body feels low on energy levels, immediately replace your artificial energy drinks with healthy dates. This is so because dates contain high levels of energy boosters. Dates are  very rich in direct sugar and fruit sugar such as fructose.

Nervous System Health

The vitamin exhibit in dates makes it a perfect element to augment the sensory system wellbeing and usefulness. Potassium is one of the prime elements in advertising a sound and responsive sensory system. It also helps to improve the brain functions. In this way, dates are a heavenly nourishment hotspot for individuals who wish to keep their brain memory sharp.

Healthy Heart

Considered as the best source of potassium, dates can actually give the much-needed energy to your heart. Studies have proved that consuming soaked crushed dates on an empty stomach decreases the danger of stroke and other heart related diseases.

Moreover, this fruit is proposed as a sound and delightful approach to diminish LDL cholesterol in the blood, which is a significant helping variable in heart assaults, coronary illness, and stroke. Hence, if taken twice a week, dates can genuinely enhance the general soundness of the heart.

Physical Endurance

Make sure to add dates to your health chart because paste of a handful of dates, soaked in fresh goat’s milk over night, with the mixture of cardamom powder and honey certainly boosts your physical endurance capacity.

Night Blindness

The profits of dates are broad and are generally utilized to battle off different conditions influencing the ear, nose, and throat. At the point, when the leaves of the date palm turn into a paste and rubbed on and around the eyes, or when the dates are ingested orally, it has been demonstrated to lessen the recurrence of night visual impairment.


Dates are ordinarily utilized as a solution for alcoholic inebriation. Dates give speedy help and have a calming impact. They can additionally be utilized the accompanying morning to avert extreme headaches after partying hard. Well, to get the best possible results dates can be rubbed and drenched overnight.


Have you seen mothers giving ripe dates to children suffering from diarrhea? The reason behind this action is that ripe dates are the best source of potassium, which is known as an effectual way to overcome severe diarrhea sickness. Due to potassium, it works in diarrhea and due to fiber content also relieves the constipation, so one medicines for both.

General Tonic

Working as an essential tonic material for all most every age group, dates certainly helps you to resolve your digestive problems and gives you a quick boost of energy. It is also a general tonic due to many nutrients present in it.

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Dr. Jagdev Singh

Dr. Jagdev Singh is a qualified Ayurvedic Practitioner and Herbalist with B.A.M.S. and M. Sc. in Medicinal Plants. He has a wealth of experience in using Ayurveda to treat patients, including the use of herbal medicine and personalized Ayurvedic diets. His passion for spreading accurate and scientific information about Ayurveda and Medicinal Plants led him to create Ayur Times, a trusted resource for those seeking reliable information on the topic. Through his dedicated work, Dr. Singh has helped thousands of patients find relief and improve their health with Ayurveda and Herbal Medicine.

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