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Dates are a fruit that come from the date palm tree. These trees grow in many different tropical regions throughout the world, and dates are imported to supermarkets all over today.¹

Many people describe dates as sweet and chewy. Most people eat dried dates, which resemble raisins in texture and taste.² However, fresh dates are also widely available as well. Dates contain many essential nutrients and there are many health benefits of eating dates.

Here are 6 health benefits of dates, as well as how you can incorporate them into your diet.

Health Benefits of Dates

Dates contain essential nutrients

One of the health benefits of eating dates is the nutrients that you consume.³ There are a variety of vitamins and minerals found in dates, including:

• Iron. Iron is an essential mineral that plays a role in the functioning of hemoglobin, which is needed to transport blood throughout the body.⁴
• Potassium. Potassium aids the body in many ways, including regulating fluid balance and aiding in the functioning of the nervous system.⁵
• Vitamin B6. This vitamin is important for brain development and a healthy immune system.⁶
• Magnesium. Magnesium is needed for bone health.
• Copper. Copper keeps the immune system and nerve cells healthy.
• Calcium. Calcium helps muscles contract, as well as regulating heart rhythm and nerve functions.⁷

Dates are high in fiber

One fourth of a cup of dates contains 12% of the daily recommended value of fiber. Fiber helps you to feel full longer and it also aids in digestion.⁸

Healthy digestion can improve other aspects of your health as well, such as better nutrient absorption, improved kidney health, and enhanced liver health.⁹ One study found that those who consumed dates daily over a few weeks had improved bowel movements.¹⁰

Dates may protect the brain

Another one of the health benefits of dates is the compounds that protect your brain health.¹¹

Regular consumption of dates has been linked to improved cognitive performance, especially in older adults.¹² One study found that dates can combat inflammation and oxidative stress that occurs in the brain. This could be significant to protect against Alzheimer’s disease and other brain disorders.¹³

Dates are high in antioxidants

Dates contain numerous disease-fighting antioxidants. Antioxidants can help protect your cells from free radicals, which are unstable cells that can cause damage, illness, and aging.¹⁴

The antioxidants found in dates can protect your cells from these free radicals, as well as reduce your risk of different diseases.

Some of the antioxidants found in dates include:

• Flavonoids. Flavonoids are antioxidants that help reduce inflammation. It’s been studied as a potential way to reduce diabetes, Alzheimer’s, and certain cancers.
• Carotenoids. These antioxidants promote a healthy heart and can reduce eye-related disorders.

Dates may improve bone health

Another one of the health benefits of eating dates is that they may improve bone health. Dates contain copper, magnesium, selenium, and manganese, all of which are essential in keeping your bones strong and healthy.¹²

Dates also contain calcium and phosphorus, which helps your bones benefit from absorbing more minerals. These nutrients can help to prevent bone conditions, as well as treat disorders such as osteoporosis.¹⁵

Dates can help control diabetes

Diabetes is one of the most common diseases, especially among older adults. Dates have been proven to reduce blood sugar and fat levels, which can help those with diabetes.⁹

One study found that type 2 diabetics who consumed dates had decreased levels of LDL or “bad” cholesterol, as well as the ability to maintain healthy blood sugar levels.¹⁶

Dates can also increase insulin production while reducing the rate that glucose is absorbed, which can help reduce your risk of getting diabetes.

How to Eat Dates

There are many different ways you can eat dates, such as eating them fresh or dried.¹⁷ Here are some ideas on how to eat dates:

• Eat fresh or dried dates as a snack
• Chop dates and add them to salads
• Blend dates into your smoothie
• Chop dates and make them into “no bake” energy or protein balls
• Make homemade granola or granola bars with dates
• Bake dates into a fruitcake
• Bake dates into bread or scones
• Chop dates and add them into your yogurt or on top of ice cream
• Stuff dates with cream cheese and nuts, or any of your favorite condiments and toppings, for an appetizer
• Wrap dates in bacon or prosciutto as an appetizer
• Stuff dates with peanut butter and dark chocolate for a sweet treat

Try Dates Today

If you’re interested in the health benefits of eating dates, try some today! There are many different ways they can be eaten and recipes they can be added to.

Here at Saber Healthcare, we prioritize our residents and offer services to help them meet their nutritional goals. Our dietary teams work hard to develop and create menus that are not only delicious, but also meet residents’ daily needs.

To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

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2. Link, Rachael. “12 Proven Health Benefits Of Dates.” Organic Information Services, organicfacts.net. May 26^th, 2021. Accessed August 17^th, 2022. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html.
3. Panoff, Lauren. “Everything You Need to Know About Medjool Dates.” Healthline Media, healthline.com. November 27^th, 2019. Accessed August 18^th, 2022. https://www.healthline.com/nutrition/medjool-dates.
4. Ware, Megan. “Everything you need to know about iron.” Healthline Media, Medical News Today. February 23^rd, 2018. Accessed August 19^th, 2022. https://www.medicalnewstoday.com/articles/287228.
5. Raman, Ryan. “What Does Potassium Do For Your Body? A Detailed Review.” Healthline Media, healthline.com. September 9^th, 2017. Accessed August 19^th, 2022. https://www.healthline.com/nutrition/what-does-potassium-do.
6. “Vitamin B-6.” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed August 19^th, 2022. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468#:~:text=Overview,chickpeas%2C%20bananas%20and%20fortified%20cereals.
7. “Calcium.” The President and Fellows of Harvard College, Harvard T.H. Chan School of Public Health. Accessed August 19^th, 2022. https://www.hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions.
8. Nall, Rachel. “Are dates healthful?” Healthline Media, Medical News Today. January 26^th, 2021. Accessed August 17^th, 2022. https://www.medicalnewstoday.com/articles/322548.
9. “15 Amazing Health Benefits of Dates That You Should Know!” PharmEasy, pharmeasy.in. Accessed August 17^th, 2022. https://pharmeasy.in/blog/health-benefits-of-dates/.
10. “Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study.” National Library of Medicine, pubmed.gov. Accessed August 18^th, 2022. https://pubmed.ncbi.nlm.nih.gov/26428278/.
11. Sass, Cynthia. “7 Health Benefits of Dates, According to a Nutritionist.” Dotdash Meredith, health.com. September 9^th, 2020. Accessed August 18^th, 2022. https://www.health.com/nutrition/groceries/health-benefits-dates.
12. Meidahl, Mollie. “18 Evidence-Based Health Benefits Of Dates, Nutrition, & Types.” IncNut Stylecraze Private Limited, stylecraze.com. July 27^th, 2022. Accessed August 18^th, 2022. https://www.stylecraze.com/articles/top-10-health-benefits-of-dates/.
13. “Beneficial effects of date palm fruits on neurodegenerative diseases.” National Library of Medicine, PubMed Central. Accessed August 18^th, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994443/.
14. Villines, Zawn. “How do free radicals affect the body?” Healthline Media, Medical News Today. July 29^th, 2017. Accessed August 18^th, 2022. https://www.medicalnewstoday.com/articles/318652.
15. Tallman, Allison. “Food and Bone Health: Dates, Vegetables and More.” 7D Variety, 7dvariety.com. February 4^th, 2022. Accessed August 18^th, 2022. https://7dvariety.com/date-fruit/dates-and-health/food-and-bone-health-dates-vegetables-and-more/#:~:text=Dates%20contain%20minerals%20such%20as,contribution%20to%20maintaining%20bone%20health.
16. “Effects of Daily Low-Dose Date Consumption on Glycemic Control, Lipid Profile, and Quality of Life in Adults with Pre- and Type 2 Diabetes: A Randomized Controlled Trial.” MDPI, mdpi.com. Accessed August 18^th, 2022. https://www.mdpi.com/2072-6643/12/1/217/html.
17. Taylor, Lori. “How to Eat Dates.” The Produce Mom, theproducemoms.com. December 6^th, 2017. Accessed August 18^th, 2022. https://www.theproducemoms.com/how-to-eat-fresh-dates/.