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17 Nutritional Facts About Dates

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Before we talk about the nutritional facts about dates, let us talk about what dates is. Dates are one of the sweetest fruit you can think of. Dates arise from a tree that is grown in the tropical region of the world. Dates can be easily recognized because of their wrinkled appearance. Dates can be fresh or dried.

Dates have numerous health benefits which is why it is the most sought after fruit, in the world of health and nutrition. In the world of fruits, dates has lots of nutritional profile, because of its high pyridoxine ie vitamin B, A and K. 

Dates have a chewy texture and are also sweet in flavour. Dates are highly beneficial to the body like:

  • Regulating cholesterol levels.
  • Improves the health of the bone.
  • Boosting of energy.
  • Aids in digestion.
  • Increases iron in the body.

Dates are rich in fibre, antioxidants, calcium, sodium, phosphorus, potassium, magnesium, zinc, sulfur and vitamins like vitamin B6 thiamin, riboflavin, niacin,, folate, vitamin A, and vitamin K, it also has high amount of sugar.

Dates are also good in treating various health conditions because of their anti-inflammatory anti-tumour and anti oxidant properties.

Dates are known all over the world as a natural sweetener in juice, smoothy, and baking. In this article, we will look at in detail some nutritional facts about dates. 


Nutritional Facts About Dates


1. Relieve Constipation:

One great nutritional facts about dates is that it is used for treating constipation. The facts about dates fruit are that it is high in dietary fibre and insoluble fibre, in particular. The insoluble fibre found in dates can potentially promote healthy digestion by bulking up the stool and may also aid in relieving the symptoms of constipation.


2. Helps Boost Brain Health:

Another nutritional facts about dates is that dates protect against inflammation in the brain and oxidative stress. Research has shown that date palm fruits are a good source of dietary fibre and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid”. The presence of these polyphenolic compounds potentially helps slow the progression of Alzheimer’s disease and dementia.


3. Helps To Relief From Intestinal Disorder:

Relief from intestinal disorder is another nutritional facts about dates. Dates contain insoluble and soluble fibres, as well as many beneficial amino acids that may stimulate the digestion of food and ensure quick passage through the gastrointestinal tract. According to a review published in the Journal of Nutrition Reviews, fibre may also aid in the treatment of conditions like gastroesophageal reflux disease (GERD), diverticulitis, and haemorrhoids.


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4. Gives Relief From Anemia:

Other facts about dates are that it offers relief from anaemia. Dates are a good source of iron. Deficiency in iron contributes to anaemia, a condition characterized by fatigue, brittle nails, dizziness, and shortness of breath. Fortunately, increasing your intake of food rich in iron like dates will help provide relief from anaemia symptoms.

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5. Helps Prevent Heart Diseases: 

Consuming dates is very effective at reducing triglyceride levels and decreasing oxidative stress, both of which are risk factors for heart disease and atherogenesis, which is the build-up of fatty plaque in the arteries. 

The facts about dates are that it provides potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure. Dates are also very low in sodium and provide some fibre. All three of these factors support the consumption of dates which is good for heart health.


6. Stabilizes Blood Sugar:

Using a few dates goes a very long way because of the sweetness. Date syrups can be used in place of concentrated sweeteners like refined sugar. Dates give high sweetness without producing or increasing blood sugar levels. That is why another great nutritional facts about dates are the ability to stabilize blood sugar. Dates are also portable snacks that can be used for low blood sugar episodes.


7. Helps In Reducing Menopausal Symptoms:

Here is another nutritional facts about dates. Dates are being studied because of its ability to give natural relief from menopausal symptoms. Isoflavones are commonly found with soy products, which are a type of phytoestrogen that helps in reducing the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. 


8.  Great Source Of Energy: 

People around the world eat natural low-fat dates for a quick afternoon snack when they are feeling lethargic or sluggish to help bump up energy levels fast. The nutritional facts about dates are that it is high in natural sugars like glucose, fructose, and sucrose. The high energy present in them can be attributed to this high sugar content.

Often when you exercise in a gym, outside, or even on a stretching machine at home, you feel exhausted. A study published in the International Journal of Food Sciences and Nutrition suggests that dates rich in essential nutrients may help you regain your energy immediately.


9. Gives Protection From Cancer:

When it comes to health, the best facts about dates which i love is the fact that it has anti-cancer properties. Dates do contain antioxidants and anti inflammatory properties which are known to help prevent cancer. Research shows that dates extract contains lots of free radical scavenging abilities and anti tumoral activities.


10. Gives Stronger Bones:

An exciting nutritional facts about dates is that it contains magnesium which is very important for strong bone formation. A high risk of osteoporosis is linked with magnesium deficiency. 

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The is healthier and much better to obtain or get magnesium from food sources instead of from supplements because it reduces the risk of toxicity. An additional facts about dates is that the iron from dates helps to provide healthy bone marrow stores.

Research suggests that dates contain boron which is among the nutrients that promote healthy bones. A study published in the Journal of Critical Reviews in Food Science and Nutrition suggests that significant amounts of minerals such as phosphorus, potassium, calcium, and magnesium found in dried dates fruit may make them a superfood for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. 

Organic pitted dates may contain selenium, manganese, copper, and magnesium, all of which may aid in managing bone health, particularly amongst older adults.


11. Helps Treat Sexual Dysfunction:

One of the facts about dates is that it helps men greatly. In 2006, an animal study revealed the effects of date palm pollen and its oil on sexual functioning, reporting that the high levels of estradiol and flavonoid components in dates are helping increase sperm count and motility. 

Another study conducted in India states that date palm pollen may have been used to treat male infertility in traditional medicine. Therefore, if you are looking for an easy way to boost your libido and sexual function, you may consider consuming organic dates, thanks to their aphrodisiac-like properties. The presence of amino acids in dates causes an elevation in sexual stamina and enhancement of sexual health. It gives the body an instant energy boost.

How to use: Soak a handful of dates in fresh goat milk overnight, then grind them in the same milk with a mixture of cardamom powder and honey. However, consulting with a trusted medical practitioner before trying is strongly recommended to determine the best course of treatment for men.


12. Treats Chronic Diarrhea:

Food that are rich in potassium such as dates may help replace and replete electrolytes lost due to chronic diarrhea according to an article published by the Columbia University Medical Center. Because of their high fiber content, they may also aid in digestion and alleviate the unpredictable nature of chronic diarrhea which is another great facts about dates.

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13. Helps Prevent Night Blindness:

According to an article in the Heart Views journal, dates are rich in carotenoids, which may help prevent night blindness and preserve healthy vision.


14. Helps Promotes Skin Health:

Vitamin C and vitamin D present in dates are good at promoting skin elasticity properties. It fights against skin conditions like rashes, itching, and acne. Facts about dates are that It provides the skin with anti-ageing benefits with the help of phytohormones and prevents melanin accumulation. The incorporation of dates into diet can produce long-term effects which is a basic facts about dates.

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15. Helps Prevent Hair Loss:

Dates are beneficial in circulating oxygen all over the body. This process of oxygen circulation leads to the strengthening of the hair follicles, which prevents our hair from breakage and hair loss. Consuming 2 to 3 dates per day will help you to get stronger hair which is a great facts about dates.


16.  Promotes Natural Labour During Pregnancy.:

Another facts about dates is that it can support a healthy pregnancy by helping the women in their calorie intake and  promote natural labor by cervical dilation in the last few weeks. It reduces the need for induced labour and can decrease labour time.

Some doctors believe that the compounds present in dates bind to the hormone oxytocin, which is known to cause labour contractions. It appears to imitate the functions of oxytocin during childbirth.

The presence of tannins in dates facilitates the contractions during childbirth. The natural sugar and calories present in them are useful in maintaining high energy levels during labour as well.  


17. Can Be Used As Natural Sweetener:

Fructose, also known as fruit sugar, is abundant in dates. They are useful and a healthy alternative to white sugar. In addition to sweet taste, they are nutritious, fibrous, and high in antioxidants.

You can make dates puree and store it in the refrigerator and use it instead of refined sugar too, but one must always keep in mind that moderation is the key to healthy living. 


How To Use Dates

  • Apart from eating them as is, people eat them in several ways.
  • Mix the paste of the dates with milk and yoghurt.
  • Add date crumbles to your cereal and porridge.
  • Use the date paste as a bread spread as part of a delicious and healthy breakfast.
  • Use date sugar, which is the dried variety ground into tiny pieces.


Although dates have tremendous nutritional value, great care should be taken in their selection because their surface is very sticky, which may attract various impurities.

Finally, keep in mind that dried dates are relatively high in sugar and calories, which may contribute to weight gain and other health issues if consumed in excess. Therefore, it’s best to keep intake in moderation and enjoy it as part of a healthy, balanced diet to maximize the potential health benefits.


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