20 Proven Benefits of Dates

This article is reviewed by an expert

benefits of dates - livayur

Do you eat dates? Did you know that these deliciously sweet fruits of the date palm tree are not only a treat for your taste buds but also offer a treasure trove of essential nutrients?

Let’s find out more about the benefits of dates in this article and incorporate this sweet delicacy into our lives.

Nutritional Value of Dates (1)

Dates offer a range of essential nutrients. They contain approximately 50-88% of sugar, particularly fructose and glucose, which makes up about two-thirds of the total date flesh.

Dates also have a high water content of around one-fifth of their total composition and even contain a small amount of dietary fibre, which aids in digestion.

Dates are also an excellent source of minerals, such as potassium, magnesium and calcium, as well as vitamins like vitamins B, C and A.

Benefits of Eating Dates (2)

Oxidative Stress

Primary Benefits: Dates contain carotenoids, phenolics, tannins, and polyphenols which contribute to their antioxidant properties.

Secondary Benefits: As such, dates help protect against oxidative damage caused by free radicals, which are associated with diseases such as cancer and neurodegenerative disorders.


Primary Benefits: Dates have compounds like flavonoids, saponins, and steroids that can prevent diabetic activity and improve diabetic neuropathy.

Secondary Benefits: In addition, dates have a low glycemic index and help inhibit glucose absorption, increase insulin production, and improve pancreatic tissue function.

Pregnancy and Delivery 

Primary Benefits: Dates stimulate the uterus, regulate contractions, and facilitate delivery by providing natural sugars required during labour.

Secondary Benefits: Furthermore, consuming dates during the last weeks of pregnancy can also help increase cervical dilation and uterine contractions, simplifying the birth process. 

Tooth Decay

Primary Benefits: Dates contain fluorine, which helps reverse early tooth decay and keep teeth healthy.

Secondary Benefits: Additionally, phytochemicals found in dates also inhibit the growth of bacteria and prevent them from sticking to teeth, reducing the risk of tooth decay.

Bone Health

Primary Benefits: Dates are rich in selenium, manganese, copper, and magnesium, which are essential for maintaining healthy bones and preventing osteoporosis.

Secondary Benefits: In addition, dates also contain potassium, folate, and vitamin C, which contribute to bone health and provide energy.


Primary Benefits: Dates contain glycan and phenolic compounds that may help reduce cancer activity in the body.

Secondary Benefits: Furthermore, the antioxidants found in dates also help protect against oxidative stress and prevent cellular damage associated with cancer.

Nephroprotective Activity

Primary Benefits: Dates contain vitamins E, vitamin C, selenium and quercetin, which have nephroprotective properties.

Secondary Benefits: Date pits have also shown a protective effect against kidney toxicity and can be beneficial in preventing kidney failure.

Cardio Protective Effects

Primary Benefits: Regular consumption of dates, such as Ajwa dates, is known to strengthen the heart, improve heart function, and maintain healthy blood vessels.

Secondary Benefits: Additionally, dates also contain vitamin B, magnesium, and phytochemicals that help maintain heart rhythm and enhance cardiovascular health.

Neuroprotective Effects

Primary Benefits: Dates are known to protect against inflammation and oxidative stress in the brain.

Secondary Benefits: Compounds present in dates, such as hydroxycinnamates and flavonoids, are also beneficial in preventing neurodegenerative diseases and improving brain function.

Skin Health 

Primary Benefits: Dates contain flavonoids and phenolic compounds that prevent the production of free radicals, protecting the skin from damage.

Secondary Benefits: Date seed oil also helps promote skin moisture, stimulate collagen production, and delay ageing.

The Many Ways To Eat Dates

benefits of eating dates

  • Grab a fresh date, remove the pit, and enjoy it as a quick and healthy snack on its own. 
  • Stuff dates with nuts like almonds, walnuts, and pistachios and snack on them.
  • Blend dates with your choice of milk, yoghurt, and a handful of fruits like bananas or berries to create a delicious and nutrient-packed smoothie. 
  • Combine dates with nuts, seeds and a touch of honey. Roll them into bite-sized balls and refrigerate them for a convenient and energising snack on the go.
  • Add chopped dates to your favourite salads. They pair well with leafy greens, nuts, and cheese.
  • Make desserts from dates, such as date cakes, cookies and puddings. 

On a Final Note

Dates are not only a delightful treat for the taste buds but also a nutritional powerhouse. Their rich and sweet flavour is complemented by a remarkable array of essential nutrients that contribute to overall health and well-being.

These nutrients play crucial roles in various bodily functions, from supporting bone health and cardiovascular function to boosting kidney health and promoting healthy skin.


  • Can jaggery be produced from dates?

Yes, date palm jaggery is a variety of jaggery or gur that is derived from evaporating sap obtained from wild date palm trees. It serves as a natural sweetener and is found in India in different forms, such as grainy, liquid, or solid (3).

  • Are dates suitable for people with diabetes?

Yes, dates can be consumed by people with diabetes in moderation. They have compounds like flavonoids, saponins, and steroids that can prevent diabetic activity and improve diabetic neuropathy. Additionally, dates have a low glycemic index and help inhibit glucose absorption, increase insulin production, and improve pancreatic tissue function (2).

  • How should I pick the right dates at the market?

When choosing dates at the market, it is important to look for ones that are not overly sticky or shrivelled. Opt for dates that have a shiny and plump appearance, as they indicate freshness and quality.

Disclaimer: This article is written from a health and lifestyle perspective. It is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


  1. https://fac.ksu.edu.sa/sites/default/files/a_review_of_the_chemical_composition_nutritional_and_health_benefits_of_dates_for_their_potential_use_in_energy_nutrition_bars_for_athletes.pdf
  2. https://saudijournals.com/media/articles/SJLS_73_101-111.pdf
  3. https://www.phytojournal.com/archives/2020/vol9issue5/PartAR/9-5-516-642.pdf

Livayur Ayurvedic Team

The LivAyur Team includes more than 10 Ayurveda specialists, with more than 20 years of experience. They have a deep understanding of Ayurveda and are committed to sharing their expertise through our blogs, videos, live sessions, and consultations. Our experts also stay updated & monitor on the latest developments in health and wellness.