Top 8 Health Benefits Of Eating Dates

Updated: Nov 21, 2021


Dates growing on a palm date tree. Health benefits of eating dates

Dates are insanely sweet! Not refined sugar-sweet either, dates are loaded with natural sugar along with countless other nutritional values. There are numerous health benefits of eating dates. Some people swear by the health advantages of dates to the point that they eat them every day.


Dates, or scientifically known as Phoenix Dactylifera, come from a tree called the date palm tree. These trees are grown around the world for their fruit. Egypt, Iran, Saudi Arabia, and Iraq are the world's top date producers and exporters.


Top 8 Health Benefits Of Eating Dates


The health benefits of dates are nearly endless. However, in this article, we will go over our top 8 health benefits of eating dates.

1. Dates Are Highly Nutritious


Dates are known to be calorically dense, one cup of dried dates (160g) contains 414 calories. They also contain a fair amount of protein, carbohydrates, and fiber. (1)


Per 1 cup

  • ​Calories 414

  • Protein 3.92g

  • Carbohydrate, 120g

  • Fiber 12.8g

  • Sugars 101g

  • Calcium, Ca 62.4mg

  • Iron, Fe 1.63mg

  • Magnesium, Mg 68.8mg

  • Potassium, K 1050mg

2. Dates Benefits For Skin


Eating dates for skin health are numerous. Dates are high in vitamin C and D, which help to preserve skin suppleness and smoothness. Vitamin C is necessary for the development of collagen in your skin, which helps to maintain the youthful firmness of your face.


Dates can even protect your skin from cancer-causing UV rays and free radicals that cause wrinkles and dark spots. Dates also have anti-aging effects and help to reduce melanin build-up.

If you are planning on eating dates for skin benefits, you will also get hair health benefits. Just eating a few dates daily can make your hair stronger, longer, and thicker. Dates benefits for hair are vast. Dates are rich in vitamin B and iron, causing it to be a natural remedy for hair loss as well.


dates in a spoon and bowl. What are the health benefits of eating dates?

3. Eating Dates Mat Prevent A Hangover


Dates have a high amount of fructose, which is known to assist speed up the metabolism of alcohol and may provide relief if you've had one too many drinks. If you still have a hangover the next day, try eating them as a snack when you wake up.


4. Building Muscle And Weight Gain


Dates are abundant in potassium. Potassium aids in the development of muscle and protein in the body. Potassium and also carbohydrates are great fuel for performance and post-workout recovery. During moderate-to-high-intensity exercise, carbohydrate is the primary fuel source for our muscles.


Weight gain can be more easily achieved by combining milk with dates. Dates and milk have gained a lot of traction recently in the body-building community. Together they will increase calories consumed, have substantial muscle-building protein, and is easy to consume since it tastes great! Gaining weight is simply exceeding the number of calories expended. As a result, dates with milk is an easy way to achieve a caloric surplus.


Eat a handful of dates a day if you have a fast metabolism and struggle to put on weight. A single date contains 66 calories, natural sugar, and is loaded with carbohydrates.


Eating dates also prevent muscle cramps and spasms. You most likely have heard that bananas are high in potassium, and potassium prevents and helps with cramping. 100g of dates contains 656 mg of potassium. In comparison, 100g of banana contains 358 mg. (1)


5. Eating Dates May Help With Brain Function


In mouse research, eating dates daily has been shown to lower inflammatory substances like IL-6, which induce degenerative brain function. This suggests that eating dates may help prevent diseases like Alzheimer's, however further research is needed.


Dates being dried. Eating dates benefits for skin.

6. Dates Are Naturally Sweet

One of the wonderful things about dates is how versatile they are. They are convenient to carry and keep because they are ready to consume whole. Their caramel-like taste goes well with a wide variety of dishes. Many people load them with nuts to increase their nutritional value, while others use them in smoothies or as a refined-sugar substitute in baked goods, sauces, and cereals.


7. Dates And Bone Health


Having healthy, strong bones is important. Eating dates can provide healthy bone benefits since they contain calcium, potassium, and phosphorus. All of these minerals have been linked to preventing bone conditions such as osteoporosis.


Other minerals found in dates that have shown to manage bone health include;

  • Boron

  • Selenium

  • copper

  • magnesium

  • manganese

8. Eating Dates Can Relieve Constipation


100 grams of dates provides 6.7 grams of dietary fiber. Fiber is essential for maintaining a healthy digestive tract.


A daily fiber intake of 20 to 35 grams may assist to maintain intestinal health. It also softens stool and helps to avoid constipation. Eating a handful of dates daily can help you increase your daily fiber intake easily.

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