the benefits of eating DATES

Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating DATES you will have the following benefits.


Typical serving size:

5 to 6 dates (about 1
4 oz or 40 g)


Weight gain Tooth decay Drug interaction


Cancer Bone loss Heart disease High blood pressure DATES FACTS
  • Dates most likely originated from the area near the Persian Gulf
  • In ancient times, a bowl of dates was offered on the table at each meal as a sign of hospitality from the host to his guest
    A date would often accompany a cup of unsweetened coffee or tea; the date would provide the sweetness for the drink
  • Dates contain only 30% moisture, making them the fruit with the lowest moisture content
    Prized for their sweet fruits, date palms are among the oldest cultivated trees; they have been grown in North Africa for at least 8,000 years
    These desert trees are extraordinarily fruitful, producing up to 200 dates in a cluster
    Fresh dates are classified according to their moisture content, falling into three categories: soft, semisoft, and dry
    Most varieties in North America are semisoft, which are marketed fresh, as well as dried after part of their moisture has been evaporated

    Health Benefits

    Reduces risk of heart disease and bone loss
    Dates contain high amounts of potassium, an important mineral
    A serving of 12 dates provide 650 mg, more than a comparable amount of other high- potassium foods, such as bananas and oranges
    Studies have shown that potassium can not only help prevent bone loss in women, it can also reduce the risk of cardiovascular disease, as well as supporting muscle function




    Dates contain tyramine, an organic compound found in aged cheese, certain processed meats, red wine, and other products
    Anyone taking monoamine oxidase (MAO) inhibitors to treat depression should avoid dates, because tyramine can interact with these drugs to produce a life- threatening rise in blood pressure
    In some people, tyramine can also trigger migraine headaches
    Helps prevent cancer
    According to the U
    Department of Agriculture (USDA), dates are higher in total polyphenols than any of the most commonly consumed fruits or vegetables
    The reason? They grow in deserts, and the harsh environment causes polyphenols to provide protection from oxidative stress to the palm’s fruit
    The polyphenols, along with vitamin B6 and fiber, may help prevent certain types of cancer
    Lowers blood pressure
    A serving of 12 dates provides 15% or more of the Recommended Dietary Allowance of iron and niacin
    It also contains calcium, manganese, magnesium and zinc; these minerals all work together with potassium to help lower blood pressure

    Health Risks

    Weight gain
    With 60 to 70% of their weight coming from sugar, dates are one of the sweetest of all fruits
    One-half cup (about 12 medium dates) contains about 275 calories—many more than most fruits
    Consume with nuts or other sources of protein to avoid spikes in blood sugar levels
    Tooth decay
    Both dried and fresh dates are very sticky, and because of their high sugar content, they can lead to dental decay if bits are allowed to adhere to the teeth


  • Mix chopped dates into lemon yogurt
  • Simmer a compote of dates and orange wedges in orange juice, then sprinkle on walnuts
  • Serve fresh dates with an herbed cream cheese dip

    Buying Tip

  • Choose dates that are shiny, uniformly colored, and not broken

    Storing Tips

  • Store dates at room temperature in an airtight container for several months
  • Refrigerated dates last up to 1 year