Health benefits & Nutritional Info of Dates: Winter Special Food

All the seasons bring a new and generous crop of food. Dates fruit or simply dates are one of the winter special foods which are very popular all through the world because of its high nutritional value. In spite of their small size, they are considered as power pack of nutrients. Dates are one of the most ancient and sweetest fruits. This sweet and nutritious fruit contains 60% to 70% natural sugar which is absorbed and digested without any trouble. Dates are fruit of date palm trees and come in many varieties such as Amir Hajj, Medjool, Khadrawy, Saidy, etc. Dates are tasty, healthy and full of nutrition.

Health benefits & Nutritional Info of Dates: Winter Special Food

Dates are wrinkled dark reddish brown oval fruit which is coated with a sticky and waxy layer. Generally they are consumed (fresh or dried) as a snack or included in puddings, meals, yogurt, cakes and milk. They are rich in natural fibers & iron as well as low in calories, fat & sodium. They do not contain cholesterol. 1 date is equal to a balanced and healthy diet. As a part of well-balanced and healthy diet, you should take minimum one date. As per researchers, dates help to cure some abdominal ailments including abdominal cancer.

Nutrition Value of 100g Dates:

  • Carbohydrates – 74.97 g
  • Protein – 1.81 g
  • Total Fat – 0.15 g
  • Dietary Fiber – 6.7 g
  • Vitamins:
    • Vitamin A – 149 IU
    • Vitamin B1- 0.050 mg
    • Vitamin B2 – 0.060 mg
    • Vitamin B3 – 1.610 mg
    • Vitamin B5 – 0.805 mg
    • Vitamin B6 – 0.249 mg
    • Vitamin B9 – 15 mcg
    • Vitamin K – 2.7 mcg
  • Minerals
    • Sodium – 1 mg
    • Calcium – 64 mg
    • Iron – 0.90 mg
    • Magnesium – 54 mg
    • Copper – 0.362 mg
    • Potassium – 696 mg
    • Manganese – 0.296 mg
    • Phosphorus – 62 mg
    • Zinc – 0.44 mg

Dates Health Benefits:

Healthy Heart

Dates help to maintain heart in a healthy condition. As per research, consuming 400 mg potassium can decrease 40% risk of stroke. Dates are also one of the greatest sources of potassium. They protect against stroke and coronary heart diseases by controlling heart rate & blood pressure. They also regulate the blood sugar levels and decrease LDL cholesterol. As per studies, dates help the people with weak heart if they consume soaked dates in the morning.

Stomach Cancer

Dates help to prevent colon cancer and abdominal cancer. Fiber in dates lessens exposure time of toxins to the colon mucous membrane as well as binds with the cancer causing chemicals in the colon and thereby protects the mucous membrane of colon. Dates are totally natural medicine to prevent cancer without any side effects.


Dates are laxative food as well as among the best sources of dietary fiber. Therefore they help people with constipation. Fiber content in dates prevents constipation and irritable bowel syndrome. To get laxative effect from dates, soak dates overnight in water and consume them in the next morning like syrup.

Improve Digestion

Dates improve digestion as they include 20 different types of amino acids. Therefore they are easily digestible and provide the needed energy to the body for physical activities in just half an hour. Eating dates before breaking the fast help to prevent overeating after fast.

Sexual Weakness

Dates are helpful to increase sexual arousal in both males and females. They solve the problem of sexual weakness by increasing the sexual stamina. Soak handful dates in fresh goat’s milk overnight and in the next morning, grind them with honey & cardamom powder. To improve sexual power, you can also eat 5 to 7 dried dates alone or with a glass of milk.


Potassium in ripe dates helps to control diarrhea. Dates are digested easily so they help to cope up with diarrhea problems.

Strengthens Tooth Enamel

Dates have mineral named fluorine which delay early tooth decay process. Fluorine makes the tooth enamel stronger and thus keeps plaque at bay. Fluorine can only prevent further tooth decay.

Energy Booster

Dates are a wonderful energy boosting snack as one serving of dates contains 31 grams carbohydrates which include 29g natural sugars (glucose, sucrose and fructose) and 3g dietary fiber. So dates boost the energy level of the body.

Nervous System

Dates are high in potassium. They contain 25% more potassium than bananas. Potassium is very beneficial to keep the nervous system healthy.


Dates are high in iron so it is helpful for people with anemia. Dates boost the level of hemoglobin in the body. Anemia patients should consume dates daily to increase their iron level in the blood. To take maximum advantage, drink date juice in the morning.

Prevents Night Blindness Problems

Dates also prevent the problem of night blindness. As per The American Cancer Society, consuming 1 date daily helps you to maintain healthy eyes for life span.

Intestinal Disorders

Dates contain nicotinic which can cure any type of intestinal disorders. Consuming dates daily checks the pathological organism’s growth as well as help in the friendly bacteria growth in the intestines.

Gastric Problems

Dates are perfect food for treating gastric problems in the body. Consuming dates daily after lunch or dinner help to cure acidity and heart burn problems.

Pregnant Women

Dates make the uterine muscles strong which is very beneficial during last months of pregnancy. Many researches have found a link between dates and a reduction in after delivery bleeding. They also help in easy delivery.

Nursing Mothers

Dates have elements which lessen depression in mothers and enhance breast-milk with necessary elements which are required to make the baby healthy and resistant to disease.

How to use Dates to gain Weight?

Take 4 dates and boil it in 1 glass of milk. After that, let it to cool. In the morning or at night before going to sleep, take out the seeds from the dates and chew them. Then drink the milk. Doing this regularly for 3 to 4 months will help to gain the needed weight. This will also increase beauty, make the hair long as well as nourishes all the dhatus. It is necessary to take 2 hour gap after consuming the milk. You should avoid other vegetables, salt, juices, fruits, garlic, spices and onion with it as it is not compatible with other foods.

Video of Medical Benefits of Eating Dates? from youtube:

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