Date Fruit

Date Fruits | Health Benefits of Date Fruit

What are Dates?

Date Fruit or date palm is the sweet little chewy nutrients rich fruit of the date palm tree, which is grown in tropical regions of the world. Dates were discovered thousands of years ago and are known to have healing powers, which is also scientifically proven. Dates are produced from the date palm tree (Phoenix dactylifera). Depending on the types, Dates can vary in shapes, sizes, and colors like dark brown, bright red, and bright yellow. As tropical stone fruits, they have a single pit enclosed by tempting flesh. Medjool and Deglet Noor dates are the most prevalent varieties.

Medjool dates

Date Fruits

These dates are a type of Dates liked for their natural sweetness. They are large in size and deep amber-brown and have a somewhat wrinkled skin that glows from natural sugar crystals. Snap into one, and your teeth sink into a satisfying viscous flesh that tastes of sweet caramel, hints of wild honey, and a touch of cinnamon, Melt-in-your-mouth.
Medjool dates are grown in warm regions of the United States, the Middle East, South Asia, and Africa. They are often sold dried but not dehydrated. Their sugars become more intense as they dry, which further enhances their sweetness.

Deglet Noor dates

Date Fruit


The Deglet Noor is medium-sized dates with a slender, elongated elliptical shape. They range in color from straw yellow to amber-toned with a lightly frosted covering. Their texture is considered semi-dry and often defined as having a slight snappy crunch. Compared to the Medjool, they have more limited sugar but contribute a mixed sweetness with a similar taste of browned butter and cashew. They have a very nutty finish taste and are available in late summer and fall.

What are the benefits of eating dates?

Including dates to a daily diet can be very beneficial for health. What health benefits could Date Fruit provide? Let’s see.

Good source of nutrients


Dates include the following nutrients:

  1. Calories: 20
  2. Carbs: 5.33g
  3. Fats: 0.15g
  4. Cholesterol: 0mg
  5. Fiber: 6.7g
  6. Proteins: 1.81g
  7. Iron: 0.07g
  8. Potassium: 47mg
  9. Magnesium: 3mg
  10. Copper: 0.04mg
  11. Manganese: 0.3mg
  12. Vitamin B6: 0.012mg

Dates are also rich in antioxidants, which contributes too many of the health benefits.

Lowers cholesterol

They are cholesterol-free and contain very lower fats, including them in a daily diet that can help to keep control of cholesterol level and oxidative stress, they also make you feel full longer and aids weight loss.

Promotes Heart health

Date Fruits

Daily intake of just a few of them can improve heart health. The antioxidants present in dates prevent atherosclerosis (plaque accumulation and abnormal hardening of arteries) and reduces the risk of Coronary Heart Disease.

Controls blood pressure and sugar levels

Date Fruits

Potassium and magnesium regulate blood pressure levels. The magnesium in this fruit rests the heart muscles and blood vessels, consequently reducing blood pressure, and due to low glycemic index, fiber, and antioxidants, they hold the potential to improve blood sugar levels.

Improves digestion & treats constipation

Dates are high in fiber that benefits digestive health by preventing constipation. It promotes regular bowel movements and contributes to stool formation. Including a minimum of 20 to 30 grams of fiber to a daily diet makes the stool soft and prevents the condition.

Promotes bone health

Date Fruits

These sweet little chewy fruits could do miracles for your bone health too. As they are rich in manganese, copper, magnesium, and selenium, and all of these are required to keep bones healthy and prevent bone-related diseases like Osteoporosis.

Improves brain health

Date Fruits

Eating dates may also help to enhance brain function. It has observed that they offer protection against oxidative stress and reduce inflammation in the brain. Regular consumption of Dates can lower the risk of neurodegenerative diseases like Alzheimer’s.

Boosts instant energy

It contains multiple nutrients that help to boost up energy levels. It also holds natural sugars like sucrose, fructose, and glucose that gives an instant energy boost.

Helps in weight gain

If you are too thin and intend to gain weight, then Dates could be a good option. The sugars, proteins, and vitamins present in this fruit help in gaining weight.

Increases muscle development

The carbs in dates may help in muscle development. If you do not receive an adequate amount of carbs, your body may burn your muscles instead of energy. These high-carb fruits may aid in muscle development.

Improves skin

If you experience skin problems, then including dates into your diet might help you in the long run. They also come with anti-aging benefits and inhibit the buildup of melanin in your body.

Supports in a healthy pregnancy

Dates may help pregnant women by increasing their calorie count. Pregnant women need about 300 calories more than non-pregnant women. But most pregnant women tend to pick high-calorie foods that are low in nutrients, which could induce long-term issues. These fruits have the potential to improve and ease late-term labor in pregnant women. Consuming these fruits during the last few weeks of pregnancy may promote cervical dilation and reduce the need for induced labor. They may also help to reduce labor time.

Enhances sexual health

Dates are rich in amino acids, which are known to increase sexual vitality. Some researches state that the date palm pollen is used by traditional medicine for improving male fertility. They contain flavonoids and estradiol, which could serve to improve sperm mobility and counts.
Date Fruit is also known to boost sexual hormone levels and contribute essential nutrients to enhance sexual function in both men and women.

Conclusion

Dates are very healthy fruit to incorporate in a daily diet.
They are essential in several nutrients, fiber, and antioxidants, all of which may contribute health benefits ranging from improved digestion to a reduced risk of diseases.
They are higher in calories than fresh fruit, and it is necessary to consume them in a balanced way.
Date Fruit is surely worth adding in a regular diet, as they are both nutritious and delicious.

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Hey there my name is Ghyna Samar I’m a student of Respiratory Therapy, currently
completing my bachelor’s from the Dow University of Health Sciences, despite being a medical student I also have many interests and one of them is “Content writing”, and for this interest, I had also earned a certificate of achievement for “How to Create Great Online Content” by University of Leeds & Institute of Coding. Moreover, I’m dedicated to making myself a more specialized healthcare practitioner in critical care and cardio-pulmonary medicine and theory to practical knowledge of high-tech equipment, such as mechanical ventilators, CPAP & BIPAP machines, oxygen concentrators, and accumulate experience in advising patients to defeat respiratory obstacles and in spite of my devotion to the medical profession I’m also a lively and helping person who loves to provide best pieces of advice and knowledge to my fellows through my writing skills.

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