7 reasons to add Dates in your daily food

Health Benefits of Dates

Sweet and chewy fruit, Dates have a wide popularity throughout the world as these dark fruits are super delicious. Dates are the fruit of date palm trees that are mostly found in tropical regions of the world. They belong to the family of dry fruits. Dates are available in 3 different types as dry, semi-dry and soft. This tasty fruit is a part of many meals, smoothies, sweets, bakery items and is even consumed as dessert.


Being sweeter than honey, dates are also rich in several essential nutrients, minerals and vitamins. And so it is always urged by doctors to make dates a part of your daily diet. It is ideal to have 100 g or a handful of dates everyday by an individual to reap its full benefits. Its nutrient content is as follows;

A 100 g serving provides the following nutrients:

  • Protein: 2 gram
  • Fats: 0.15 grams
  • Fibre: 7 grams
  • Potassium: 20% of the RDI
  • Magnesium: 14% of the RDI
  • Copper: 18% of the RDI
  • calcium: 6.5% of the RDI
  • Manganese: 15% of the RDI
  • Iron: 5% of the RDI
  • Vitamin B6: 12% of the RDI (*RDI – Reference Daily Intake)

This chart itself shows how healthy daily consumption of dates is. The need for dates to be incorporated in your daily life will form a long list. So, let’s have a look over a few healthy reasons for making dates, your healthy meal partner.

Health benefits of dates:


  • Rich in Disease Fighting Antioxidants:
Antioxidants protect the cells from free radicals, which could otherwise cause harmful reactions to your body and can cause diseases. Dates are well known for their high concentration of their antioxidant content. They are especially rich in antioxidants like flavonoids, carotenoids, phenolic acid. In comparison with other dry fruits of the same category, antioxidant content in dates is very high. High antioxidant content of dates provides several health benefits, including a reducing risk of several diseases. It also helps in prevention of certain chronic diseases like heart disease, cancer and Alzheimer’s.

  • Take good care of digestive health:
Fibre content in dates off the chart, which makes it very beneficial for the digestive tract. Its high fibre properties provide huge relief to people having health issues due to improper digestion. Regular consumption of dates increases the bowel moments and it also helps in throwing certain toxic and harmful compounds out of the body. If you have ever experienced constipation, you'd be aware how problematic it is. Its high fibre content keeps things moving and provides relief from constipation.

  • Boosts brain health:
The presence of inflammatory markers and IL-6 is never a good sign for your neural health, as its increasing levels lead to development of diseases like Alzheimer's. Daily consumption of dates has been found effective in reducing levels of IL-6 and inflammation and thereby reducing possible risk of neurodegenerative diseases. Dates also stop the formation of plaques in the brain. The potent brain boosting properties of antioxidants like flavonoids, present in dates, improves the brain and keeps it healthy.

  • Strengthen bones:
Bones are protectors of other vital organs of our body. So, it is necessary to take proper care of them. Dates are packed with many micronutrients like potassium, magnesium, calcium and iron. These nutrients are proven effective for keeping bones healthy. Nutrient rich profile of dates keeps the bones healthy and reduces risk of such as osteoporosis.

  • Improves skin:
An increase in pollution and more usage of chemically made products have resulted in rise in various skin-related ailments. The presence of Vitamins C and D in higher concentration in dates makes the skin glowing and also works amazingly on skin elasticity that prevents skin ageing in the long run. Incorporating dates in daily diet can prove a better alternative to chemically skin products for healthy skin.

  • Healthy for the heart:
Dates are cholesterol-free and contain very less fats. It lowers the level of LDL or low cholesterol in the body. They also have potential to regulate blood sugar levels and are very helpful for controlling Type-2 diabetes. Absence of cholesterol and maintaining proper levels of blood sugar makes dates a very
healthy choice for the heart.

  • Excellent natural sweetener:
Dates are known for their sweetness. They are a source of fructose, a natural sugar found in fruits. Its presence makes dates a very healthy substitute of white sugar because of its high concentration of nutrients, minerals and antioxidants. Scientists and doctors are recommending people to cut down their intake of refined white sugar for better health. Dates can solve this problem quite easily.

Summing it up:
Dates are versatile food as they are both very delicious and nutritious. Being an instant energy booster they help our body in many ways. These enormous benefits of dates have made it a healthy ingredient of a daily diet. Thus, these small sweet fruits are indeed nature’s sweet gift to us.

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