How Dates are Good For Your Health

Nutrient Content


Good Source of: 

  • Vitamin B6 – 15%
  • Niacin – 10%
  • Pantothenic Acid – 10%

Also a Source of:

  • Folate – 5%
  • Riboflavin – 5%
  • Thiamin – 5%
  • Vitamin A – 5%
  • Vitamin K – 5%


Excellent Source of: 

  • Potassium – 25%
  • Copper – 20%
  • Manganese – 20%

Good Source of: 

  • Magnesium – 15%
  • Calcium – 10%

Also a Source of:

  • Iron – 5%
  • Phosphorus – 5%
  • Zinc – 5%


Excellent Source of: 

  • Fiber – 6%

Also a Source of:

  • Antioxidants

*All nutritional information found at (1)

How Dates Prevent Chronic Disease

Dates are extremely rich in nutrients and help prevent chronic diseases.

How Dates May Help Prevent Alzheimer's

Animal studies have shown that date supplementation may help reduce the risk of Alzheimer’s by lowering levels of amyloid Beta plaques in neurons. (2) Build up of these plaques leads to inhibited communication between neurons and an increased risk of Alzheimer’s. (3)

How Dates Help Prevent Cancer

Cancer is typically caused by inflammation and oxidative stress, and then becomes more dangerous through uncontrolled growth and spreading of cancer cells throughout the body. Dates help to prevent all of these risk factors and cancer developments. (4)

  • Antioxidants: Dates contain a number of flavonoids, powerful plant-based antioxidants that protect cells from oxidative damage. Studies have shown that palm dates have a strong ability to neutralize the free radical activity that causes oxidative stress. (5) Khalas dates were found to have the highest antioxidant activity of all dates.
  • Anti-Tumor: A compound called glucans in dates has been shown to help reduce tumor activity. Further studies are needed to confirm the exact mechanism behind this activity. (6)
  • Anti-Inflammatory: The flavonoids present in dates have anti-inflammatory qualities, and have been shown to reduce inflammation in animal studies. (7)

How Dates Help Prevent Cardiovascular Disease

Dates have a number of qualities that promote cardiovascular health

  • Blood Pressure: Dates are an excellent source of potassium (25%) and a good source of magnesium (15%). Sufficient intake of both has been linked to blood pressure control. (8,9)
  • Heart Disease: Dates have been found to have powerful carotenoids and flavonoids that combat inflammation, a hallmark of ischemic heart disease. (3,10)

Dates Promote a Number of Health Benefits

Dates provide a number of other health benefits. Mainly, you can benefit from their rich nutrient concentration and high fiber content.

How Dates Promote Digestion

Dates contain a large amount of fiber in one serving (30%), including both soluble and insoluble fiber. Fiber helps to regulate digestion and aid with constipation (11).  Dates provide prebiotic fiber. Prebiotic fiber serves as the food for the good bacteria in our gut. Consuming dates has been shown to increase good strains of bacteria. (12)

Concerns With Dates

Dates are very high in sugar. Typically, one serving is 5 dates, but if you are concerned with your sugar intake, limit intake to 1-2 dates. You can still achieve 6-12% of your daily fiber intake from just two dates.