The Date Fruit - Health Benefits

The date fruit is a product of the date palm and has been cultivated since approximately 6000 B.C. Although this fruit has a very high sugar content, it has many health benefits. Dates can be used in a variety of dishes especially middle eastern recipes.

The Health Benefits

Dates are packed with fibre, potassium and copper, however, because it is a small fruit, one must consume a reasonable amount to achieve the full benefits of the fruit.

The following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of the fruit.

  • Fiber – 6.7 grams. 27% RDA.
  • Potassium – 696 milligrams. 20% RDA.
  • Copper – 0.4 milligrams. 18% RDA.
  • Manganese – 0.3 milligrams. 15% RDA.
  • Magnesium – 54 milligrams. 14% RDA.
  • Vitamin B6 – 0.2 milligrams. 12% RDA.

A summary of the health benefits of dates

  • Weight loss
  • Relieving constipation, supporting regular bowel movements
  • Promoting heart health, reducing heart disease risk
  • Diarrhoea
  • Iron-deficiency anaemia
  • Reducing blood pressure
  • Impotence
  • Promoting respiratory and digestive health
  • Pregnancy deliveries
  • Haemorrhoid prevention
  • Chronic conditions such as arthritis
  • Reducing colitis risk
  • Preventing colon cancer


Dates are so versatile they can be added to cakes, puddings, biscuits or used in stews, tagines, in stuffings or salads. Or try stuffing them with ricotta or blue cheese for an elegant appetiser.

Dried Dates are available at Dried Fruit for Africa at their branches in Okavango Junction,Brackenfell; Soneike, Kuilsriver and Nobel Park, Bellville. For more info contact: 021 982 8672

For lovely recipes using Dates try:

  • Lamb & Date Tagine from Click Here (Ground Ginger; Cinnamon Sticks; Dried Apricots; Pitted Dates; Flaked Almonds Available at Dried Fruit for Africa)
  • Sticky Toffee Pudding by Simon Hopkinson: Click Here
  • Healthy Cacao, Coconut and Date balls from Click Here (The following ingredients: Almond Flour; Shredded Coconut; Coconut Oil & Chia Seeds are all available at Dried Fruit for Africa)