Dates: 9 Benefits of Fiber, Antioxidants, and Pregnancy (2023)

Palm or date fruit (phoenix.) are part of the palm familyArecaceaefromgolden palm.They are one of the most important and popular fruits in history, native to the Middle East and North Africa, and feature prominently in the Qur'an.

Dates are considered healthy because they are packed with nutrients, including fiber, antioxidants, and anti-inflammatory and anti-tumor plant compounds. Plus, they're low on the glycemic index, which can promote natural childbirth and support bone and brain health.

This article describes the benefits of eating dates fresh or dried, the nutritional value of a serving of dates, and the side effects of eating too many dates. You will also learn how many dates you can eat in a day.

Dates: 9 Benefits of Fiber, Antioxidants, and Pregnancy (1)

Dates: Benefits of Eating Fresh or Dried

Here are the health benefits associated with consuming dates (both fresh and dried).

full of nutrition

Dates are known to be rich in natural sugars. Jujube contains more than 70% sugar.This means that most of the calories in dates come from sugars (glucose and fructose). Dates contain more calories per serving than many other fruits. This makes them ideal for travel, hiking and day trips. The sugar in jujube is easily converted into energy, and the calories contain essential vitamins and minerals.


Dates are considered a great source of fiber, containing nearly 7 grams per 3.5-ounce or 100-gram serving. In general, getting enough fiber in your diet can help reduce belly fat and prevent chronic disease. The health benefits of dietary fiber have been well researched. Benefits include reduced risk of high blood pressure, high blood pressure, high cholesterol, obesity, diabetes, certain gastrointestinal disorders, heart disease, and stroke.

Foods Containing Soluble and Insoluble Fiber


Dates include variousAntioxidant-Rich Herbal CompoundsKnown as phenolic compounds, including flavonoids. Phenolic compounds in jujube, in addition to flavonoids, includep-kumarski,ferulic acid, in mustard greensProantho CyanidinsAntioxidants from food sources such as dates are said to prevent or slow cell damage (ie, antioxidants protect cells from damage and promote robust cellular health).

anti-inflammatory effect

The plant compounds that contribute to the antioxidant effects of dates are also known for their anti-inflammatory effects.Phenolic Compounds and Flavonoids in Dates, according to a review of in vitro and animal studies, it is reported to provide excellent anti-inflammatory support and may play an important role in reducing inflammation associated with diseases such as cancer, diabetes and other diseases.

Also, the same review indicates that dates may contain ethyl acetate and methanol, which are essential for reducing symptoms of swelling.

antitumor activity

Although the reason is unclear, jujube nutrients have shown antitumor activity in several studies. The researchers believe this effect may come from phenolics and flavonoids, which play an important role in cancer prevention because of the way they regulate cancer-related gene pathways. They also point out that several animal studies have reported specific antitumor effects of beta-D-glucan, an antioxidant found in dates.

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cardiovascular health

Animal studies have shown that dates have several benefits for heart and circulatory health. Results showed benefits, including helping to maintain healthy blood pressure and cholesterol levels, and protecting heart tissue from oxidative and inflammatory damage. In these studies, concentrated jujube nutrient extracts were administered to rats to determine the effects of these plant compounds on heart health.

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low glycemic index

Even though they're high in natural sugars, dates are actually low on the glycemic index.The glycemic index is a system that rates foods based on how their carbohydrate content affects blood sugar levels. It is an important tool for people trying to control their blood sugar levels. Dates are high in potassium and low in sodium, adding to their health benefits for those with high blood pressure or type 2 diabetes.

Can diabetics eat dates?

Due to their low glycemic index, dates can be included in a healthy diet even for people with type 2 diabetes.

type 2 diabetes

it promotes natural work

Pregnant women eat jujubeweeks after pregnancyInduction of natural labor may be more useful than induced labor. Earlier research reported that people who ate dates 4 weeks before their due date were less likely to need to induce labor (i.e., they arrived at the hospital with greater dilation and a shorter labor time).

A 2017 study of more than 150 pregnant women also showed that those who ate dates in the weeks before labor were less likely to need to induce labor.However, larger clinical trials are needed to confirm these findings.

Experts believe that the oxytocin effect of dates is due to the action of oxytocin in dates. Oxytocin is known as the binding hormone, but it's also responsible for inducing labor.

Supports bone health

Dates are a good source of calcium,magnesium.These are two essential nutrients for healthy bone development. Adequate calcium intake, for example, has been linked to proper bone formation and a reduced risk of osteoporosis.

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Supports Brain Health

Dates are said to have neuroprotective properties. Animal studies suggest potential effects of eating dates and reduced risk of neurodegenerative diseases such asAlzheimer's diseaseExperts 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 difficult to draw direct comparisons from animal studies. More studies and studies involving human participants are needed to confirm the benefits of dates on human memory and overall brain health.

Nutritional value of a serving of dates

A 100-gram serving of dates (Medjool variety) contains:

  • Calories: 277
  • Carbohydrates: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 15% of the Recommended Daily Allowance (RDA)
  • Magnesium: 13% ADH
  • Bacal: 40% DV
  • Manganese: 13% RDA
  • Iron: 5% DV
  • Vitamin B6: 15% ADH

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How many dates can you eat a day?

Dates are often used to break intermittent fasting periods or as a nutritious snack. You may be wondering how many dates you can eat per day for health and prevention A side effect of too many dates. Many sources say you can eat about six dates. Remember, you can have one serving of dates per day, about 3.5 ounces of dried fruit, or 100 g.

Temperance and Consumption of Dates

The reason moderation is necessary is that dates are considered high in calories, fiber, and sugar, which means they may not be suitable for all diets or meal plans.

Side effects of dating too much

Due to the high fiber content, eating too many dates can have side effects.

Eating too much fiber at one time or on a regular basis can cause this conditiondigestive symptoms, include:

  • feeling bloatedin gas
  • unpleasant satiety
  • constipation or diarrhea
  • upset stomach, cramps, and pain
  • Anorexia
  • Weight change (loss or gain) over time
  • dehydration

If you have digestive issues from eating too many dates or too much fiber, consider giving your digestive system a break from too much fiber.

Digestive system relief from excess fiber symptoms


Dates are a popular fruit from the palm family with a low glycemic index. They provide essential nutrients. Dates contain a lot of natural sugars and are rich in fiber. They contain antioxidants and other plant compounds that help promote healthy cellular function and reduce the risk of diseases and health problems such as cancer, heart disease, obesity and diabetes. Dates are associated with promoting natural labor without induction. Dates can be used to fight inflammation but can cause bloating if eaten in excess. Also, too much date fiber can cause an upset stomach.


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