Date Fruit Nutrients and Benefits

The benefits of eating date fruit as part of a healthy balanced diet is plentiful. It is worthwhile to break down the nutritional content of date fruit, in order to fully appreciate the abundance of health benefits that come from incorporated dates into your diet.




  • Potassium

This helps with: Lowering cholesterol; muscle contraction; nerve functioning; lowering blood pressure


  • Calcium

This helps with: Developing healthy bones and teeth; protecting cardiac muscles; maintaining healthy body weight; controlling blood pressure; reducing the risk of colon cancer


  • Phosphorous

This helps with: Healthy bone formation; improving digestion; regulating excretion; balancing hormones; improving energy extraction; repairing cells; optimizing chemical reactions


  • Iron

This helps with: Boosting the immune system; producing red blood cells to carry oxygen around the body; preventing symptoms of anaemia, such as fatigue, headaches and dizziness


  • Copper

This helps with: Producing red blood cells through aiding the absorption of iron; energy production


  • Manganese

This helps with: Forming connective tissues; absorbing calcium; proper functioning of the thyroid gland and sex hormones; regulating blood sugar levels; metabolism of fats and carbohydrates


  • Magnesium

This helps with: Increasing energy levels; calming nerves and anxiety; digestive functioning and relieving constipation; relieving muscle aches and spasms; promoting heart health; preventing osteoporosis


  • Zinc

This helps with:  Boosting the immune system; energy metabolism; improving fertility; healing wounds; reducing stress levels




  • Vitamin A

This helps with: Bone growth; reproduction and immune system health; improving skin; maintaining healthy vision


  • Vitamin C

This helps with: Protecting cells from the damaging effects of free radicals; improving cardiovascular health; boosting the immune system; the healthy formation of collagen, cartilage, blood vessels and muscles; lowering hyper tension


  • Vitamin B
  • Vitamin B1 (thiamine)

This helps with: Energy production; proper functioning of the heart, muscles and nervous system; preventing weakness and fatigue

  • Vitamin B2 (riboflavin)

This helps with: Energy production by breaking down carbohydrates; increasing metabolism; maintaining good digestive function; easing migraines and headaches

  • Vitamin B3 (niacin)

This helps with: Digestive functioning; converting food to energy; lowering cholesterol levels


  • Vitamin B5

This helps with: Metabolising food; alleviating asthma; preventing hair loss; reducing stress and anxiety; reducing the effects of allergies; aiding and preventing respiratory disorders and heart problems


  • Vitamin B6 (folate)

This helps with: Maintaining normal nerve function; the formation of red blood cells; the chemical reactions of proteins; the formation and creation of DNA, maintaining normal brain function; the development of the embryo in pregnant women




  • Sodium

This helps with: Regulating blood pressure; the proper functioning of muscles and nerves; enzyme operations; muscle contraction; fluid maintenance within the body


  • Potassium

This helps with: Regulating electrical impulses; maintaining a steady heartbeat; counterbalancing sodium levels by lowering blood pressure; muscle contraction; maintaining normal nerve function; preventing heart and kidney disorders; reducing anxiety and stress




  • Protein

This helps with: Promoting healthy skin, hair, hones and heart; repairing muscle tissue; boosting mood; weight gain;


  • Carbohydrate

This helps with: Energy production; fuelling cells in the brain and muscles; weight gain; maintaining good digestive function; keeping blood cholesterol levels in check


  • Fibre

This helps with: Promoting digestive health, preventing constipation and normalizing bowel movements; maintaining bowl health; lowering cholesterol levels; controlling blood sugar levels; achieving a healthy weight


Ultimately, dates are a small fruit with a lot to offer in the way of nutrition. With such wide reaching health benefit, there’s a reason for everyone to incorporate dates as part of their daily diet.