10 Health Benefits of Eating Dates
There are many benefits to eating dates, including providing many nutrients and antioxidants, having anti-inflammatory and anti-tumor properties, promoting natural labor, and supporting bone and brain health.
Date palm fruits or dates (Phoenix dactylifera L.) are part of the palm family Arecaceae or Palmae. They grow in clusters like grapes and range in color from bright red to bright yellow, depending on the variety. Common date varieties include medjool and deglet noor dates.
Rich in Nutrients
Dates are known for being high in natural sugars. For example, 2/3 of the calories in a 24-g medjool date come from its sugars (glucose and fructose).1
Dates contain more calories per serving than fresh fruits but have similar calories as other dried fruits like figs and raisins. Despite their calories, dates contain fiber and many vitamins and minerals.
Two medjool dates provide the following nutrients:
- Calories: 133
- Fiber: 3.2 grams
- Carbohydrates: 36 grams
- Potassium: 334 mg (about 13% of daily needs for adult females, 10% for males)
- Copper: 174 micrograms (about 19% of daily needs for adults)
High in Fiber
Dates are considered a significant source of fiber, with 4 grams of fiber in just two to four dates.
Generally speaking, getting enough fiber in your diet can help prevent chronic diseases. The health benefits of dietary fiber are well-studied.
The benefits of getting enough dietary fiber include reducing the risk of developing:
- Obesity
- Hypertension (high blood pressure)
- High cholesterol
- Heart disease
- Stroke
- Diabetes
- Colorectal cancer
Antioxidant-Rich
Dates contain a wide range of antioxidant-rich plant compounds called phenolic compounds. Phenolic compounds in dates include:
- Flavonoids
- P-coumaric
- Ferulic
- Sinapic acids
- Procyanidins
Antioxidants from food sources like dates are said to reduce free radicals and prevent or delay cell damage. (Antioxidants protect cells from damage and promote strong cellular health.)
Anti-Inflammatory Effects
The plant compounds that contribute to dates’ antioxidant benefits are also known for their anti-inflammatory effects.
According to a review of in vitro and animal studies, phenolic compounds and flavonoids in dates are thought to provide excellent anti-inflammatory support and can play a significant role in reducing inflammation associated with conditions like cancer, diabetes, and other chronic conditions.
Further, the same review suggests that dates may have ethyl acetate and methanolic, substances that are vital in reducing swelling symptoms.
Anti-Tumor Activity
Although it is unclear why, compounds in dates have demonstrated anti-tumor activity in various studies.
Researchers suggest the effect may come from phenols and flavonoids that play a significant role in preventing cancer due to how they regulate genetic pathways associated with cancer. They also note that several animal studies have reported on the specific anti-tumor effects of the antioxidant found in dates called beta D-glucan.
Heart and Vascular Health
Animal studies have shown various heart health and vascular health benefits of dates. Results have shown that benefits may include:
- Contributing to healthy blood pressure
- Supporting healthy cholesterol levels
- Protecting heart tissue from oxidative and inflammatory damage
In these studies, concentrated date nutrient extracts were used on rats to determine the effect of these plant compounds on heart health. However, clinical studies are needed to confirm these benefits in humans.
Dates are also high in potassium and low in sodium, adding to their health benefits for people with hypertension.10
A Low Glycemic Index Food
While high in natural sugars, dates are actually low on the glycemic index, which means dates can be included in a healthy diet, even in people with type 2 diabetes.
The glycemic index is a rating system for foods based on how their carbohydrate content impacts blood sugar levels. It is a useful tool for people with diabetes working to manage their blood sugar levels.
Choosing low glycemic foods, like dates, can help people maintain healthy blood sugar levels while getting nutritious foods that support overall health.
May Promote Natural Labor
In pregnant people, eating dates in the later weeks of pregnancy may be beneficial for promoting natural rather than induced labor. Older studies have reported that people who eat dates during the four weeks before their due date were less likely to require induced labor (i.e., they had greater cervical dilation upon arrival at the hospital, and they had a shorter delivery time).
A 2017 study of more than 150 pregnant people also suggests that people who consume dates in the weeks leading up to labor are less likely to need induction.13 However, larger clinical trials are needed to confirm these findings.
Experts suggest the role of dates in inducing labor comes down to the role of oxytocin, which is found in dates. Oxytocin is known as a bonding hormone but is also responsible for causing childbirth labor contractions.
May Support Bone Health
Dates contain calcium and magnesium. These are two essential nutrients for healthy bone development. For example, getting adequate levels of calcium is associated with proper bone formation and lowering the risk of developing osteoporosis.15
NIH Office of Dietary Supplements. Calcium.
To support bone growth and maintenance, adults need 1,000 to 1,200 milligrams (mg) of calcium daily. Dates can help you meet your daily calcium needs when combined with other calcium-rich foods and/or supplements.
May Support Brain Health
Dates are said to have neuroprotective benefits.
Animal studies have shown the potential impact of eating dates and reducing the risk of developing Alzheimer’s disease by reducing the activity of amyloid beta proteins, which can form plaques in the brain.16
These studies have found that dates help lower inflammatory markers that are associated with neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.
Experts link the brain health benefits of dates to phenolic plant compounds and antioxidants such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid.
It is hard to draw direct comparisons from animal studies. More research, and research involving human participants, is necessary to confirm date benefits on human memory and overall brain health.
How Many Dates Can You Eat a Day?
Dates are considered calorie-dense and high in fiber and sugar, which means they may not fit into all diets or eating plans.
Dates can be enjoyed as a nutritious snack or incorporated into various side dishes or desserts. There isn’t a specific amount of dates that is recommended to eat each day, and the amount may depend on how many calories you need and whether eating too many dates causes side effects for you.
U.S. dietary guidelines call for at least two servings of fruit per day.
Side Effects
Eating too many dates can have side effects due to their high fiber content.
Eating too much fiber in one sitting or regularly can cause digestive symptoms, including:
- Bloating and gas
- Feeling uncomfortably full
- Constipation or diarrhea
- Upset stomach and cramps and pains
- Appetite loss
- Weight changes over time (loss or gain)
- Dehydration
If you experience digestive upset from consuming too many dates or too much fiber, consider decreasing fiber intake and then gradually increasing fiber to allow your digestive tract time to adjust.
