Bowl of fresh dates

Top 10 Health Benefits of Dates

Aug 14, 2023Noah Nazarian

Dates are considered a modern-day superfood and more and more health-conscious consumers and manufacturers are taking advantage of their health benefits. Here are The Top 10 Health Benefits of Dates.

1. Super Nutritious

Dates are packed full of nutrition. In one 100 gram serving of dates includes 277 calories, 75 grams of carbohydrates, 7 grams of fiber, 2 grams of protein, 20% of the recommended daily dose of Potassium, 14% of the recommended daily dose of Magnesium, 18% of the recommended daily dose of Copper, 15% of the recommended daily dose of Manganese 5% of the recommended daily dose of Iron, and 12% of the recommended daily dose of Vitamin B6. Dates are also chalk full of antioxidants which can help your pulmonary and heart health as well as a preventative measure against cancers.

2. Increased Brain Health

Due to the nutritional profile, dates help reduce inflammation that can lead to neurodegenerative diseases such as Alzheimer’s. Additionally, dates can reduce amyloid beta-protein production in the brain which reduces cell death and reduces oxidative stress. Due to the Vitamin B contained in dates, learning and memory capabilities are improved. On top of increased cognitive performance, date consumption has also been linked to reducing anxiety disorders.  

3. Lowered Blood Sugar

Consuming dates reduce blood sugar and fat levels. They increase insulin production while reducing the rate of glucose absorption in the intestine. The low glycemic index, fiber, and antioxidants make dates a great snack for diabetics. 

4. Promotes Men’s Fertility

Dates have been proven to increase male sexual health, and even increase sexual stamina. Sperm count has been found to increase in men who consume dates due to the flavonoids and estradiol that are contained in dates. This means that dates can alleviate the concerning statistics of male infertility. 

5. Promotes Healthy Skin

The Vitamin C and D that are contained in dates work to improve your skin’s smoothness and elasticity. Additionally, dates prevent the accumulation of melanin and can be seen as an anti-aging property. Dates used as an active ingredient in skin creams can increase the glow of your skin and improve the overall appearance and brightness of your skin.

6. Female health Benefits

Dates contain a compound known as tannin which facilitates uterine contractions and cervical dilation. Tannin mimics the effects of Oxytocin and therefore promotes natural Labor. Additionally, women have been found to suffer from low hemoglobin and therefore eating dates can counteract iron deficiencies. 

7. Improved Gut Health

Due to the naturally high levels of fiber found in dates, bowl movements and overall digestive health can be improved, and constipation can be eliminated from its consumption. Dates also improve nutrient absorption which leads to improved liver and kidney health. Since the liver detoxifies your body, eating dates to prevent liver fibrosis will allow your body to better detoxify itself. 

8. Great Source of Antioxidant’s

Antioxidants protect your cells from harmful reaction in your body that could lead to disease. Luckily, dates are packed with antioxidants such as Carotenoids which improve heart and eye health, Flavonoids which have anti-inflammatory properties, and Phenolic Acid which reduce the risk of cancer and heart issues. 

9. Strengthens Bones

Dates are rich in phosphorous, potassium, calcium, magnesium, copper, and selenium which are key minerals in maintaining bone heath and prevent bone-related conditions like osteoporosis. Dates are also a great way to help with arthritis and to simply maintain greater overall bone health. 

10. Lowered Cholesterol

Another benefit of dates is the fact that they reduce cholesterol thus providing assistance in weight management. Dates lower your cholesterol and prevent plaque buildup therefore keeping your arteries clean and healthy. 


Health Fitness Revolution, et al. “Top 10 Health Benefits of Dates.” Health Fitness Revolution, 21 Apr. 2021, 

Elliott, Brianna. “8 Proven Health Benefits of Dates.” Healthline, Healthline Media, 21 Mar. 2018, 

John Lopez, et al. “13 Amazing Health Benefits of Dates That You Should Know!” PharmEasy Blog, 28 Feb. 2022, 

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