24 Natural Health Benefits of Dates Fruits | Good side of Dates Fruit


Health Benefits of Dates Fruits (dates fruits benefits Nigerian) | Good side of Dates Fruit

health benefits of dates fruits | Good side of Dates Fruit

Dates are a flowering plant species from the palm family, mostly cultivated for its sweet fruit.

The botanical name of dates is Phoenix dactylifera, which is said to have originated in Iraq.

The date tree has leaves that are 4 to 6 meters in length, with spines which have about 150 leaflets.

The seeds of the fruit can be used for animal feeds when grounded.

The oil in dates is used in making cosmetics and soaps.

The seeds, at times, are also added as an additive to coffee beans.

Fresh dates are usually available from August to December; however, dried dates can be purchased any time of the year.

The date palm has been in existence for about 50 million years.

The date fruit has been the staple food of the countries in the Indus Valley and Middle East.

Ancient Egyptians made date wine from this fruit.

Dates are a very rich source of vitamins and minerals and are very good for the body.

The following are nutrients contained in dates:


  • Energy 277 Kcal 14%
  • Protein 1.81g 3%
  • Carbohydrates 74.97 g 58%
  • Cholesterol 0 mg 0%
  • Total Fat 0.15 g <1%
  • Dietary Fiber 6.7 g 18%


  • Folates 15 µg 4%
  • Pyridoxine 0.249 mg 19%
  • Niacin 1.610 mg 10%
  • Pantothenic acid
  • 805 mg 16%
  • Riboflavin 0.060 mg 4.5%
  • Thiamin 0.050 mg 4%
  • Vitamin C 0 mg 0%
  • Vitamin K 2.7 µg 2%
  • 149 IU 5%



  • Sodium 1 mg 0%
  • Potassium 696 mg 16%




  • Magnesium 54 mg 13%
  • Calcium 64 mg 6.5%
  • Copper 0.362 mg 40%
  • Iron 0.90 mg 11%
  • Phosphorus 62 mg 9%
  • Zinc 0.44 mg 4%
  • Manganese 0.296 mg 13%



  • Carotene-ß 89 µg —
  • Lutein-zeaxanthin 23 µg —
  • Crypto-xanthin-ß 0 µg



Dates are very rich in vitamins A, B6, and K. They help in bone development and improve the health of the eye.

Intestinal health is enhanced by the fiber in dates.

It also prevents dangerous ailments such as cancer of the colon or stomach.

Minerals such as calcium, potassium, iron, protein, phosphorus manganese, copper, magnesium, and sulfur help in the proper functioning of the body.

Dates also improve the immunity and metabolism of the body.

Dates contain Folate, which is very good for pregnancy. Niacin (cholesterol levels), Thiamin (nervous system) and riboflavin (energy production) are the other vitamins found in dates.


24 Natural Health Benefits of Dates Fruits | Good side of Dates Fruit

The many health benefits of eating dates include

  • Constipation relief,
  • Regulating cholesterol levels
  • Intestinal disorders relief
  • Relief of heart problems
  • Relief of anemia and sexual dysfunctions.

1. Dates aid constipation relief

In a study conducted, it was discovered that the gastrointestinal transit activity is being stimulated by the date pulp extract which helps in the treatment of constipation.

This is achieved when the pulp of the fruit corrects the mineral content deregulation which takes place during constipation.

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Fibers in dates are also known to prevent cancers of the digestive system.

In accordance to a report released by the University of Rochester Medical Center, Constipation can be caused by inadequate intake of fiber.

Dates are a good source of fiber and can stop constipation.

A minimum intake of 20 to 35 grams of fiber every day makes your stools to become soft and also prevents constipation.

It is very important to limit your consumption of foods that contain no fiber at all.

2. It improves the health of your Heart

A handful of dates a day will do a lot of good to your health.

Dates contain antioxidants which prevent atherosclerosis.

When the arteries start getting hard and clogged with plaque, it is referred to as atherosclerosis.

Cholesterol removal from the artery cells are stimulated by these antioxidants.

Dates also contain a great amount of isoflavones which are known to reduce the risk of cardiovascular disease.

Regular intake of dates results in a lower risk of coronary heart disease.

And also, the fiber in dates enables weight management, which can also lead to heart disease.

3. It helps to regulate Cholesterol

In a study conducted by Isreali’s, regular intake of dates, even by those who are healthy, can have beneficial effects on cholesterol levels and also oxidative stress.

Dates do not contain cholesterol. They are also very rich in iron and contain more fiber than bananas.

4. It improves the health of Bones

Dates are rich sources of magnesium, copper, manganese, selenium, all of which are necessary to keep your bones healthy and prevent bone-related conditions such as osteoporosis.

The fruit is also very rich in vitamin K, which is a blood coagulant and helps to metabolize the bones.

5. It regulates blood pressure

Dates are very rich in potassium, which is a mineral that helps to lower blood pressure levels.

One date contains about 167 mg of potassium, which is higher than the potassium content in other fruit.

Inadequate consumption of potassium can lead to kidney stones.

In a report given by the Harvard Medical School, the use of drugs for blood pressure was strongly discouraged.

Some of these drugs usually have side effects.

Fiber also stabilizes blood sugar levels.

It also counterbalances the effects of sodium in your diet – and this lowers blood pressure.

The magnesium in the fruit relaxes the muscles in your heart and blood vessels, consequently reducing blood pressure.

6. It enhances sexual health

In a study conducted in India, it was discovered that the date palm pollen is used in traditional medicine for improving male fertility.

7. It can treat Diarrhea

In accordance to a report given by the Columbia University Medical Center, diarrhea can get better or worse by the choice of foods that people consume.

It is very important to choose the right food. The potassium content in dates can help to prevent and treat diarrhea.

8. It promotes the health of the brain

Dates offer protection against inflammation and oxidative stress in the brain.

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Regular consumption of dates and similar fruits has been linked to a lowered risk of neurodegenerative diseases and better cognitive performances in older individuals.

In another study, it was concluded that supplementation of date fruits has the potential to reduce the progression of Alzheimer’s.

Another study also revealed that dates can help prevent brain inflammation.

9. It prevents colon cancer

The development of colorectal cancer can be reduced by regular intake of dates.

The growth of beneficial bacteria in the gut can be increased with the consumption of dates.

Dates promote colon health.

10. It can boost energy

The date fruit contains so many nutrients which can help in boosting energy levels.

It also contains natural sugars like fructose, sucrose and glucose – all of which offer a boost in energy.

11. It promotes weight gain

If you are very skinny or thin and would love to add some pounds, include dates in your diet.

In a study carried out on lambs, a 30% weight gain was observed after they consumed ground date seeds.

12. It can help in preventing night blindness

A deficiency in vitamin A causes night blindness.

Dates are very rich in vitamin A and they can help in combating night blindness. In regions, where dates are consumed regularly, there are rare incidences of night blindness.

Dates, being the oldest cultivated trees in history, can cure night blindness

13. It can prevent intoxication

In Northern Nigeria, dates (along with pepper) are usually added to native beer in order to make the drink less intoxicating.

14. It can prevent hemorrhoids

This is very true especially in the case of pregnancy.

One common complication during pregnancy is hemorrhoid.  Inadequate intake of fiber causes this disease.

Dates, as we saw, are excellent sources of fiber. They can help prevent hemorrhoids during pregnancy.


Health benefits of dates for the skin

Dates contain vitamins C and D which improves the elasticity of the skin.

The fruits can also help combat various issues in the skin.

When dates are incorporated into a diet regularly, with time the positive effect of dates on the skin will be very obvious.

Dates also provide anti-aging benefits; this prevents the accumulation of melanin in your body, which otherwise has negative effects.

Usually, hormones play a great role in skin aging and appearance.

Date palm kernel extract is known to have phytohormones that reveal significant anti-aging effects.

This extract can combat wrinkles too.

15. It prevents hair loss

Dates are very good for the hair.

It is rich in iron and promotes blood circulation to the scalp and also promotes hair growth.

This takes place as oxygen is properly released to your entire body including your scalp.

Ultimately, this stimulates hair growth prevents unnecessary loss of hair.

16. It prevents Inflammation

Date palms contain components which fight inflammation.

It also contains a good amount of magnesium, which is a mineral that is very vital for immune functioning.

When a diet is low in magnesium, which is common with most regular diets, your immune system will not be strong enough to fight inflammation.

17. It supports healthy pregnancy

There are several health benefits of date during pregnancy.

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One of the ways dates help pregnant women is through their calories.

Pregnant women need up to 300 calories more than their non-pregnant peers.

Unfortunately, most pregnant women tend to choose high-calorie foods which are low in nutrients.

In this case, dates should be added to their diets.

Dates are however, a little bit high in calories; but immensely nutrient-dense.

Also, the fiber in dates prevents pregnancy hemorrhoids.

In accordance to a Jordan study, it was stated that the consumption of dates should be regular in the last four weeks before labor in order to produce more favorable outcomes

The muscles of the uterus can also be strengthened by dates in the last months of pregnancy.

18. It can treat intestinal disorders

The fiber in dates sure does have a beneficial effect.

However, when the dates are too much, it can overwhelm the bacteria in the large intestine and cause gas.

19. It can aid in anemia treatment

Dates contain a great amount of iron which helps to combat anemia.

20. It can enhance sexual stamina

Dates can enhance male fertility. Dates are rich in amino acids which increases sexual stamina.

21. It can promote muscle development

Dates contain much carbs.

If you are not getting much of carbs, your body might burn your muscles instead for energy.

Dates, being high-carb fruits, might help in muscle development.

22. It can help reduce belly fat

The fibers in dates help in the reduction of belly fat. It makes you feel full quickly and discourages overeating.

Also, since they dates are sweet, they easily satisfy your sweet tooth without having to go for a less healthy alternative.

23. It can reduce blood pressure

Magnesium has been shown to help lower blood pressure – and again, dates are full of the mineral.

Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart and helping to reduce blood pressure.

24. It can reduce the risk of stroke

After evaluating about seven studies published over a period of 14 years, researchers discovered that the risk of stroke was reduced by 9% for every 100 milligrams of magnesium consumed by an individual in a day.

This research is in the American Journal of Clinical Nutrition.



The benefits of dates are indeed much. In summary, dates can do the following to the human body;

  • Weight loss
  • Relieving constipation, supporting regular bowel movements
  • Promoting heart health, reducing heart disease risk
  • Prevent or treat diarrhea
  • Prevent Iron-deficiency anemia
  • Reducing blood pressure
  • Prevent Impotency
  • Promoting respiratory and digestive health
  • Enhance pregnancy deliveries
  • Hemorrhoid prevention
  • Prevent Chronic conditions such as arthritis
  • Reducing colitis risk
  • Preventing colon cancer

What health benefits did we miss? Comment below

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