Dates Nutrition Facts: The Tiny Fruit with Great Health Benefits!

Dates are the sweet fruits of the date palm trees which are grown mainly in the Middle East. It is worth mentioning that palm trees grown in tropical oasis yield the dates of the highest quality. They are a superfood with low glycemic content, hence they are relied on as one of the top energy sources. The mainstream belief is that dates cause a peak increase in the blood sugar level. While they are rich in natural sugar, their sugars are released slowly and steadily. As a result, that helps in sustaining the energy for a long time. Date palms are a good source of minerals and fiber as well.


Dates are relevant to Ramadan, the month during which the Muslims fast from dawn till sunset. As a tradition of prophet Muhammad (peace be upon him), Muslims break their fasting on dates. Khoshaf is a highly nutritional starter. It is most famous in Egypt that people break their fasting on during Ramadan. It combines dates with other components like raisins, prunes, dried apricots, and water. Other options of additions may include but not limited to dried figs and nuts.

Preparing khoshaf is just by soaking its components in water for a few hours then it’s served in a tureen. Other popular starters during Ramadan include the dates with milk and apricot juice. The date fruit is used also in the dessert dishes, pudding, custard, and other sweet dishes. It’s better to use the pitted dates as they are the most delicious.

Apart from being tasty, dates boost the body with energy and minerals. They relieve intestinal disorders like bloating, fight insomnia, and decrease the incidence of osteoporosis. Besides, they have plenty of other stunning benefits.

Constituents of Dates


  • Potassium.
  • Calcium.
  • Magnesium.
  • Iron.
  • Fluorine.
  • Manganese.
  • Phosphorous.
  • Zinc.
  • Copper.

All are necessary because each of them has a certain role in maintaining health. One of which is fighting pain and debilitating diseases such as osteoporosis (bone fragility).

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Dates biscuits

Vitamins B1, B2, B3, B5, B6, A1, and C

As for minerals, the same goes for vitamins as each one of them has a specific thing to do to keep the body healthy. They act as co-factors to help the body metabolizes carbohydrates, proteins, and fats. The B vitamins are crucial for the formation of blood cells.


They act as bulk laxatives. Fibers are among the main reasons putting dates in the first place as one of the perfect light meals. Fiber lowers the cholesterol levels and fights obesity. Since the fiber in dates is insoluble, it binds to cholesterol and fat. Thus, eases their elimination to outside the body. The fiber has also the capability of lowering the level of triglycerides, a type of fats in the blood. Thereby, decreasing the risks of heart attacks, strokes, and hardening of the arteries.


Both oil and fiber can prevent common intestinal disorders like constipation, bloat, and diarrhea. The oil acts as an emollient in the GIT, whereas the fiber is a laxative.

Fructose and dextrose

Fructose and dextrose are good for the body because the body digest and well use them to generate energy.

Health Benefits of Dates