Dates Fruit – Nutritional Value And 15 Health Benefits

Dates are produced by the date palm trees a fleshy, sweet reddish-brown fruit that provides us with a wide range of vitamins, minerals, amino acids, proteins and dietary fiber. Here are some of the nutritional benefits of date fruits.

Nutritional Value of Dates

100gms of dates is as follows:

Energy 282 kcal
Protein 2.45 g
Carbohydrate 75.03 g
Sugar 63.35 g
Fat 0.39 g
Saturated Fat 0.032 g
Monounsaturated Fat 0.036 g
Polyunsaturated Fat 0.019 g
Cholesterol 0 mg
Fibre 8 g
Sodium 2 mg
Potassium 656 mg

Amazing Health Benefits of Dates

1.For Weight Gain

While dates are definitely not known as slimming agents, they’re good for people who want to gain weight. This is because of the high sugar content in the fruit. The sugars are natural, though, so there’s no reason for healthy individuals to worry about their sugar intake when they eat dates as long as they eat the fruit moderately. They’re good fruits to eat if you need an energy boost. Weight gain and energy boosting properties are only some of the greatest health benefits of dates.

2.Boost Immunityand Healthy Bones

As mentioned, dates are rich in magnesium, copper, manganese, and selenium and as studies show, selenium is widely known to help prevent cancer. Dates are also a superfood for strengthening bones and fighting off diseases like osteoporosis. They are particularly good as you begin to age and your bones gradually weaken.


Free radicals damage your skin cells, causing premature ageing of skin. Vitamin C present in dates helps resist oxidation.
It also prevents the accumulation of melanin in your body. The nutrients in dates prevent fine lines and wrinkles.
Dates have been considered as the herbal elixir of life since ages. They are renowned for enriching and replenishing blood, thus providing you with a youthful-looking skin.

4.Treat Hangover

Dates are believed to be effective in treating hangovers. The protein, sugars and anti-oxidants present in this fruit can actually work miraculously to cure the next morning hangovers that might be stopping you from getting back to work. However, for treating hangovers, munching on overnight soaked dates is suggested.

5.Good Source of Iron

Iron is an important element for the human body. Dates are rich sources of iron. People who are suffering from iron deficiency can include dates in their diet to hike their iron levels. The fluorine in dates helps to prevent tooth decay.

6.Lower Blood cholesterol

Dates are rich in potassium and that reduce sodium. Dates helps to regulate a healthy nervous system. Researches have revealed that minimum potassium intake daily can reduce the risk of stroke. Dates also help in lowering of the LDL cholesterol.

7.Strengthens The Nervous System

Dates are loaded with potassium, and yet contain little sodium, and that goes a long way in keeping your nervous system in order. The potassium helps to reduce cholesterol, and keeps the risk of a stroke in check.

8.Cure For Constipation

Dates are a good natural cure for constipation. Not only do they contain plenty of fibre, to get things moving again, but they have also been found to actively stimulate intestinal movement.

9.Relief Against Allergies

Dates consist of organic sulfur, which helps in reducing the allergic reaction in the body. The inclusion of dates in the diet of people suffering from allergies is helpful in preventing these allergies.

10.Heart Health

Dates contain nearly 656 mg of potassium per 100g that makes them the winners of potassium. As per WHO rules, a fully grown adult must eat 3 daily i.e. 510 mg of potassium each day. Increased numbers of that can help to increase the risk of diabetes, heart stroke, and so on.

11.Healthy Teeth

Manganese content presenting dates help in calcium absorption, giving good teeth and good bones. Dates also have fluorine that slows down the process of tooth decay.

12.Improves Skin

The vitamins Cand D works on your skin’s elasticity, and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-ageing benefits, and prevent the accumulation of melanin in your body.

13.Long and Thick Hair

Dates are the rich source of vitamin B and iron that are responsible for promoting long and thick hair. Vitamin C nourishes hair and vitamin B is beneficial for the hair follicles to make hair long, dense and strong.

14.Reduces Risk of Colon Cancer

Due to its laxative properties, dates reduce the risk of colon cancer by binding to the colon and protecting the lining of the colon which otherwise gets attacked by cancer causing chemicals.

15.Strengthens Vision

Rich in vitamin A, dates provide ample nutrition to aid the health of the eyes thereby strengthening the vision. It is also known to benefit the health of skin and lungs.

Also read:

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