Dates are fruit of the date palm tree and are typically grown in arid regions like parts of California and the Middle East.  They are commonly used as an ingredient in sweets, but they also offer many benefits when eaten fresh.

Eating dates is indeed extremely healthy!  They are packed with many nutrients, from fiber to vitamins and minerals that improve digestion and relieve diarrhea, constipation and other intestinal issues.

If you incorporate only 3 dates in your daily diet, these 5 things can happen:

1. Improve Digestive Health

Dates are packed with soluble fiber, which is require for digestive health because it draws water to the digestive tract and relieves constipation. They are high in potassium as well, a nutrient that helps with an upset stomach and diarrhea.

2. Heart Health

Thanks to their potassium content, dates are great for heart health.  This mineral lowers the risk of stroke by lowering the LDL (low-density lipoprotein) cholesterol. Therefore, dates are indeed a hearty snack for your heart health!

3. Energy Boost

Dates contain natural sugars like glucose, sucrose and fructose.  Don’t worry about their sugar content though, as they are full of fiber which keeps energy up without the crash associated with other sweet treats.

This doesn’t mean that you should indulge in a whole box of dates, but eating three daily can satisfy your taste buds while bringing you a wide range of benefits.

4. Bone, Blood And Immune System Health

Dates are high in selenium, manganese, and magnesium, all of which are important for keeping the bones and blood healthy and strong.

5. Help And Prevent Anemia

Anemia, which is quite common among people these days, is caused by low iron levels.  Endurance athletes and women are particularly prone to this disorder which can leave you exhausted and completely drained.  Thanks to their iron content, dates are a great food when it comes to preventing and treating anemia.

“Ultimately, dates are good for overall health despite their fructose concentration. Even if your diet is a sugar-free one, devoid of high-fructose corn syrup, agave, honey, coconut sugar and cane sugar, you probably still eat fruit and dates are a fruit too, with loads of benefits.

“When picking out your dates, look for plump ones with unbroken, smoothly wrinkled skins and avoid those that smell rancid or are hardened. Dried dates keep for up to a year in the refrigerator while fresh dates should be refrigerated in tight, sealed containers and can keep for up to eight months,” according to One Green Planet.

How To Use Dates

You can eat them raw, added to salad dressings or smoothies, added to desserts, or made into date syrup.  Here is a raw, vegan, gluten-free and healthy energy date chocolate bar recipe!

Energy Date Chocolate Bar


  • ½ cup of raw cacao powder
  • 1 tsp cinnamon
  • ⅓ cup coconut oil, melted
  • ⅛ cup slivered raw almonds
  • ⅛ cup pecans, chopped into small pieces
  • Optional: coconut flakes, cacao nibs, more cinnamon


  • Mix the cacao powder, cinnamon and coconut oil
  • Spread mixture into a cookie baking sheet
  • Sprinkle the almonds, pecans, coconut flakes, cacao nibs and cinnamon
  • Refrigerate until it hardens
  • Serve