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23 Proven Health Benefits of Dates

Fresh Dates

Sweetness dissolves in the mouth as soon as the dates is taken. Fiber-rich dates have many health secrets along with their taste. In this article, you’ll learn about nutrition and health benefits of dates or khajoor in detail.


Although fruits are liked by everyone, but when it comes to dates, its natural sweetness makes it more special. This is why dates are a popular food item. It’s tree is quite large and the leaves are also about four to six meters long. Its scientific name is Phoenix Dactylifera. (1)

It’s believed that the cultivation of dates was first started in Iraq, after which it began to be grown in Arab and other countries. (2)

Not only dates fruit, but its seeds are also of great use. Many times its seeds are mixed in coffee beans and are used as an alternative to coffee. At the same time, its oil is also used in cosmetic and soap making. (3)

Fresh dates are available only from August to December, but dried one are available in the market throughout the year.

Healthy Dates

Now let us know what are the types of dates and which are the most popular and beneficial among them.


Although more than two hundred varieties of dates are found all over the world, but here we’re talking about the easily found types —

Ajwa Dates:

Ajwa is very popular variety of dates, coming from the Medina of Arabia. These dates are very healthy and soft in taste. Normally, these dates are smaller than other ones.

Zahidi Dates:

Zahidi dates are sweet semi-dry dates. It has smooth golden-yellow colored skin. It is medium cylindrical sized, full with syrup, has thick flesh and is good for storing.

Deglet Noor Dates:

One of the best varieties of Tunisia and Algeria is Deglet Noor. Its specialty is that it is slightly dry and less sweet. It is rich in many nutritious elements. (5) (6)

This date is commonly used in food.

Medjool Dates:

This date originated in Morocco, which is considered very tasty. Medjool tastes like candy and is considered to be the most nutritious one.

Fard Dates:

Oman is famous for fard or fardh dates. It has a tender skin, small seed, a sweet flavor and its skin is dark brown. (7)

Hallawi Dates:

Hallawi dates are very tasty, when eating fresh.The species of dates belongs to Iraq. It contains between 28 to 42 percent soluble solids. Hallawi dates can also tolerate rain to a large extent. Being smaller in size, this variety of dates is considered much sweeter than other dates.

Barhee (Barhi) Dates:

Barhi dates are golden yellow in color. This type of dates is known for its different taste and more pulp. Due to high pulp contents, it is thicker than other dates. It is also very soft.

Hayany (Hayani) Dates:

It’s very soft and is very dark in color. Hayani dates should be eaten fresh, as it gets spoiled by the time it reaches ripening or drying.

Khadrawi Dates:

Khadrawi variety of dates is found exclusively in Iraq. The dates palm trees are less tall than other dates.

Dayri Dates:

Dayri dates are red-colored that are large and oblong shaped fruit. They change its color to brawn then to black. Dayri dates are soft and sweet. (8)

Zaghloul Dates:

It is a dark red skinned and is very popular in Egypt. It is long, crunchy and extremely sweet. (7)


Consuming both nuts and fruits is beneficial for you in many ways. It is rich in protein, calcium, potassium, manganese, magnesium, phosphorus, zinc, vitamin A, vitamin B6 and vitamin K. What’s more, dates contain iron, carbohydrates, beneficial fats, dietary fiber and fatty acids. (9)

Sweet Dates

All these nutrients protect your body from several diseases.


100 Gram of medjool dates contains about [Trusted Source] —

  • 277 calories
  • 75 g carbohydrates
  • 1.8 g protein
  • 149 IU vitamin A
  • 2.7 mcg vitamin K
  • 1.6 mg niacin
  • 15.0 mcg folate
  • 9.9 mg choline
  • 64 mg calcium
  • 54 mg (14% DV) magnesium
  • 62 mg phosphorus
  • 696 mg (20% DV) potassium
  • 0.3 mg (15% DV) manganese
  • 0.4 mg (18% DV) Copper
  • 0.4 mg (3% DV) zinc
  • 21.3 g water


Health benefits of eating dates are —

1. Heart Health:

Heart is the most important part of your body, so it’s important to pay attention to its health. To keep your heart healthy, you can consume a handful of dates throughout the day. The antioxidant properties present in it, may help to remove cholesterol from artery cells. (10)


Atherosclerosis i.e. the hardening of the arteries and the filling of plaque in it, can also be prevented. Weight gain is an another factor of heart related diseases. In such a case, regular intake of dates can keep your weight under control, as it contains plenty of fiber. (9) (11)

When your weight is under control, you’re protected from many cardiovascular diseases.

2. Bones Health:

Dates are a good source of copper, magnesium, selenium and manganese. (9)

All of these nutrients help in strengthening your bones, as well as, in removing the troubles associated with them. What’s more, dates are also rich in vitamin-K, which helps to thicken blood and metabolize bones. According to a report by North Dakota State University, dates also contain boron, a mineral that is very beneficial for your bones. (12)

3. Reduced Blood Pressure:

Dates also help to control your blood pressure levels, as it contains plenty of potassium and minerals. About 24 grams of medjool dates contain about 167 mg of potassium, which is much higher than other fruits. (13)


Kidney stones can also be avoided by maintaining the correct amount of potassium in the body (14).

According to a report by Harvard Medical School, dates should also be included in their diet to control high blood pressure (15).

Magnesium present in this fruit also relaxes the muscles of your heart and blood vessels. (17) (18)

4. Gives Instant Energy:

Being rich in taste and natural properties, dates also give you energy. Its daily consumption doesn’t let you make feel tired throughout the day. Consuming healthy dates is transmitted throughout the day to your body due to the nutrients in it, fructose and glucose. (17)

5. Reduced Inflammation:

It also contains ingredients that fight inflammation and pain. (19) (2)

Dates contain a significant amount of magnesium, which is quite important for your immune system to work properly. (20)

If there is less magnesium in your diet, your immune system will not be able to fight inflammation properly. (21)

6. Better Sexual Health:

Dates are also considered for good sexual health, one of the best health benefits of dates.

Dates for Better Sex Drive

This is because 23 types of amino acids are found in the proteins of dates, which are beneficial for your sexual health. The point to note here is that only natural amino acids help in improving sexual health. (9) (22)

According to an Indian study, date palm pollen also helps in maintaining your sexual health. It is used to increase fertility. Date pollen is also used in medicines to relieve sexual problems. (23)

7. In Pregnancy:

The question that often arises in people’s minds is whether dates can be consumed during pregnancy. Dates are safe and beneficial for mother and child both. The fructose sugar present in dates gives energy without altering the blood sugar levels in the body. During pregnancy, a woman needs additional 300 calories, which is met by dates. (24) (25)

In Pregnancy

At the same time, the fiber present in it also works to reduce hemorrhoids during pregnancy. However, pregnancy is a delicate time, so be sure to consult a doctor before consuming dates.

8. Strong Immunity System:

Nutritious diet is the only way to keep your body and immune system strong. Therefore, the amount of protein, iron and other vitamins in food is necessary. Protein strengthens your muscles, as well as, boosts your immune system. In such a situation, it is considered beneficial to consume dates. (9)

Dates also have antibacterial properties, which protect your body from many diseases.


It has the ability to fight a deadly disease like cancer. However, more scientific study is still needed on this topic. (2)

9. Prevent Constipation:

Date pulp is very helpful in treating constipation. It also has the properties of balancing gastrointestinal infections. (26)

According to the University Rochester Medical Center, fiber deficiency can cause constipation problems. (27)

During constipation, dates are effective in correcting the imbalance in the mineral levels in your body, as it contains a lot of fiber. (9)

Consuming about 35 grams of fiber regularly makes your stool soft and there is no hindrance in the digestive process. At the same time, the fiber present in dates also helps in preventing stomach cancer. (28)

10. Reduced Cholesterol:

Cholesterol is also controlled by eating dates. A study held in Israel reported that if a healthy individual consumes dates regularly, cholesterol levels and oxidative stress are effectively affected. (29)

Dates are high in potassium, which also helps in reducing harmful cholesterol. (30)

11. Prevents Diarrhea:

It’s important to choose the right food during diarrhea. According to a research by Columbia University Medical Center, what we consume while having in diarrhea can sometimes increase it rather than stop. (31)

This report states that potassium would be very helpful in relieving this disease. (31)

12. For Brain Health:

Dates are very effective in protecting your brain from stress and inflammation. Its regular intake can protect you from neurodegenerative diseases. (32)

The fruit is also found beneficial in enhancing memory.

Healthy Brain

According to a study, dates have the potential to reduce the effects of Alzheimer’s disease. (33)

According to a scientific study, dates can be helpful in preventing inflammation of the brain. (34)

13. Prevents Colon Cancer:

Colon cancer can be fatal. According to a scientific study, the ingredients found in dates help to prevent this cancer. In particular, polyphenols found in celery date can prevent cancer. (35)

In addition, the fiber present in dates is also helpful in fighting stomach cancer and relieving constipation. (9) (28)

At the same time, consuming other types of dates also produces good bacteria in your intestine, which helps in keeping your stomach healthy.

14. Weight Gain:

If you are thin enough, you can increase your weight by consuming dates regularly. Up to 30% increase in weight from ground date seeds has been observed during a research. (36)

This study was done on a baby goat, so it’s believed that it may also increase the weight of humans. However, further research is still needed on this topic.

15. Reduce Intoxication:

Dates are also used to reduce intoxication. Although no extensive research has been done on it, there is an interesting anecdote to prove this fact. (37)

In some parts of Northern Nigeria, it is believed that dates were mixed with black pepper in homegrown beer, so that the beer became less intoxicating. (38)

16. Night Blindness:

Vitamin-A deficiency is the leading cause of night blindness. Dates are rich in vitamin A. It can also be used to prevent night blindness. (39)


17. Prevents Hemorrhoids:

Hemorrhoids can occur if you have constipation problems. As we have mentioned earlier in this article, dates have enough fiber. Therefore, its intake can reduce the problem of hemorrhoids to a great extent. (40)

18. For Muscles Development:

Dates is considered a high carbohydrate fruit, due to which it can help in muscle development. In this article, we have already mentioned that a lot of carbohydrates is found in dates, which is very helpful in the muscle development. (9) (41)

19. Reduce Belly Fat:

The benefits of eating dates include reducing belly fat. If you are troubled by obesity, you can include dates in your routine. Dates are rich in fiber and the inclusion of fiber in the diet reduces appetite and reduces the desire to eat something frequently. (42) (43)

Dates are sweet in taste and you can consume them easily.

20. Relief In Anemia:

Iron deficiency in body may cause anemia. To avoid this fatal disease, you can consume dates regularly, because it is high in iron. Therefore, dates can be used to relieve complaints of anemia. (44)

21. Prevent Intestinal Disorders:

Being rich in fiber, it has a very positive effect on your intestines and digestive system. The fiber and polyphenols present in it prevent bacteria from spreading in the intestines and help to keep it healthy. (45)

22. Skin Health:


Vitamin C and vitamin D are also found in plenty in dates. Therefore, it helps to keep your skin healthy. (1)

Dates is also rich in anti-aging elements. Dates seed extracts contain phytohormone, which acts like anti-aging. This extract works to relieve wrinkles. (47)

23. Healthy Hair:

Date is also very beneficial for your hair. Being rich in iron, dates can promote blood circulation in the scalp, which helps in hair growth. Also, the vitamin-E present in it can be very helpful for the growth of your hair, but scientific studies are yet to be done on it. At the same time, it’s believed that regular intake of dates can prevent hair from becoming white or grey. (4)


Let us know what can be the disadvantages of eating dates :

  • Over consumption of dates may increase your weight, because 100 grams of dates contains about 227 calories.
  • Its over consumption may also cause hyperkalemia. This is due to the high amount of potassium in the blood and the amount of potassium in the dates is sufficient.
  • Dates may be slightly harmful to infants, as it is quite thick and hard. The intestines of the baby are not fully developed, so they don’t able to digest dates easily. It can also get stuck in their throat.


There are wide range health benefits of dates or khajoor, probably because of which it is also liked around the world. Due to many nutrients present in it, it is also important to make it a part of your lifestyle, but while consuming it. You can also join us through the comment box for any other suggestions and questions.


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