A product of the date palm and cultivated since approximately 6000 B.C., the date fruit is one of the sweetest fruits around and also happens to come in many different varieties. Although dates can be eaten fresh, the fruit is very often dried, resembling raisins or plums. But whether fresh or dry, the health benefits of dates are still just as plentiful.

Nutritional Content of Dates

If you’re looking for fiber, potassium, or copper, look no further than dates. While dates are rich in many vital nutrients and therefore offer many health benefits, the fruit is so small that you’ll need to consume a larger quantity to intake the necessary amount.

Here are the top most abundant nutrients in the (Medjool) date fruit based on a 100g serving:

Top Macronutrients in Dates:

1. Carbohydrates: 75 g (Approx. 25% RDA)
   • Sugars: 66.5 g
     • Glucose: 33.7 g
     • Fructose: 32 g
2. Protein: 1.81 g (Approx. 4% RDA for average adult)
3. Total lipid (fat): 0.15 g (Approx. 0.2% RDA based on 70g total fat)
4. Fiber, total dietary: 6.7 g (Approx. 27% RDA)
5. Energy (kcal): 277 kcal (Based on a 2000 kcal diet, approx. 14% RDA)
6. Energy (kJ): 1160 kJ

Top Vitamins in Dates Vitamins:

1. Vitamin C, total ascorbic acid: 58.1 mg
2. Pantothenic acid: 0.805 mg (Approx. 16% RDA)
3. Vitamin B6: 0.249 mg (Approx. 15% RDA)
4. Niacin: 1.61 mg (Approx. 10% RDA)
5. Folate, total: 15 µg (Approx. 4% RDA)
6. Vitamin K (phylloquinone): 2.7 µg (Approx. 2% RDA)

Top Minerals in Dates

1. Copper, Cu: 0.362 mg (Approx. 40% RDA)
2. Potassium, K: 696 mg (Approx. 15% RDA)
3. Magnesium, Mg: 54 mg (Approx. 13% RDA)
4. Manganese, Mn: 0.296 mg (Approx. 13% RDA)
5. Phosphorus, P: 62 mg (Approx. 9% RDA)
6. Calcium, Ca: 64 mg (Approx. 6% RDA)
7. Iron, Fe: 0.9 mg (Approx. 5% RDA for average adult)
8. Zinc, Zn: 0.44 mg (Approx. 4% RDA)

Other:

1. Ash: 1.74 g

The percentages are approximate and based on general RDA values for adults. Individual needs may vary based on age, gender, and other factors.

A note for diabetics:

Interestingly, despite the high sugar content, some research has found that consuming dates as part of a healthy diet is perfectly fine for diabetics.

“The results show low glycemic indices for the five types of dates included in the study and that their consumption by diabetic individuals does not result in significant postprandial glucose excursions. These findings point to the potential benefits of dates for diabetic subjects when used in a healthy balanced diet.”

Fiber slows down the digestion and absorption of sugars. When you consume sugars with fiber, the sugar is absorbed more slowly into the bloodstream. This means that there’s a more gradual increase in blood sugar levels rather than a rapid spike.

This can be particularly beneficial for preventing rapid blood sugar spikes and crashes, which can lead to feelings of fatigue and hunger.

But if you have too much – that can still result in a high glycemic load.

The Known Health Benefits of Dates – What the Date Fruit Has to Offer

Dates aren’t exactly a nutritional powerhouse when compared to some other foods like kiwi or sesame seeds, but the fruit does still offer numerous health benefits along with great taste. Here are some health benefits of dates.

• 1. Promoting Digestive Health and Relieving Constipation – Fiber is essential for promoting colon health and making for regular bowel movements. The insoluble and soluble fiber found in dates helps to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Some other benefits relating to fiber and colon health are reduced risks of colitis, colon cancer, and hemorrhoids. (Dates could even be coupled with other home remedies for hemorrhoids.)

• 2. Boosting Heart Health – The polyphenols, particularly flavonoids, certain micronutrients, and dietary fiber in dates can all positively impact vascular health.
  
  One study reports that consumption of date fruit or extracts can modulate select markers of vascular health, particularly plasma lipid levels including triglycerides and cholesterol, indices of oxidative stress, and inflammation.
  
  Additionally, fiber is known to boost heart health.

• 3. Anti-Inflammatory – Dates are rich in magnesium – a mineral known for its anti-inflammatory benefits. One systematic review and meta-analysis investigating the effects of magnesium supplementation versus placebo concluded that magnesium supplementation can significantly reduce various human inflammatory markers, particularly serum CRP and NO levels.

• 4. Reduced Blood Pressure – Magnesium has been shown to help lower blood pressure – and again, dates are full of the mineral. Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart and helping to reduce blood pressure.

• 5. Reduced Stroke Risk – After evaluating 7 studies published over 14 years, researchers found stroke risk was reduced by 9% for every 100 milligrams of magnesium a person consumes per day. The research can be found in the American Journal of Clinical Nutrition.
• 6. A Healthy Pregnancy and Delivery – Further adding to the health benefits of dates, one study performed by researchers at the University of Science and Technology set out to discover how the date fruit impacted labor parameters and delivery outcomes.
  
  After studying 69 women for a year and 1 month, the researchers found that “the consumption of date fruit in the last 4 weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome. The results warrant a randomised controlled trial.”

• 7. Boosting Brain Health – Some studies, such as one found in JAMA Internal Medicine, found that sufficient vitamin B6 levels are associated with improved brain performance and better test scores.

A Summary of Dates Health Benefits: Dates are Great for:

• Relieving constipation, supporting regular bowel movements
• Promoting heart health, reducing heart disease risk
• Diarrhea
• Iron-deficiency anemia
• Reducing blood pressure
• Impotence
• Promoting respiratory and digestive health
• Pregnancy deliveries
• Hemorrhoid prevention
• Chronic conditions such as arthritis
• Reducing colitis risk
• Preventing colon cancer

Remember to share all of the health benefits of dates with your friends and family!

Additional Sources:

USDA