Nowadays, dates are one of the popular fruit around the world. You can find it fresh or dried, it is the date palm tree fruit. Dates trees are located in the middle east and tropical regions, it has many colors and sizes. This fruit is sweet and full of nutrients and health benefits, in this article we will tell you more information about dates nutrition facts and health benefits.

Dates nutrition facts:

Every 100 grams contain:

277 Calories.

75 grams of carb.

2.5 grams of protein.

7 grams of fiber.

64 grams of sugar.

2 mg of sodium.

656 mg of potassium.

5.7 % Iron.

3 % Calcium.

0.2 % Vitamin A.

0.7 % vitamin C.

Antioxidants: carotenoids, flavonoids, and phenolic acid.

Dates health benefits:

1- Digestive system benefits:

It improves digestion and bowel movement because of the fiber content, it prevents and treats constipation.

2- Blood glucose:

It has a low glycemic index which is very helpful in controlling blood sugar levels.

3- Protects you from several diseases:

Because of antioxidants content, it protects you from several diseases like inflammatory diseases, some types of cancer, eye diseases, diabetes, Alzheimer’s, and heart diseases. (For more information about heart diseases and cardiac arrhythmia check this article:, )

4- Maintains brain health:

It protects you from neurodegenerative diseases such as Alzheimer’s because of antioxidants content, it reduces inflammatory markers like interleukin 6 that have a bad effect on your central nervous system.

5- Help you to labor naturally:

It promotes cervical dilation that helps a pregnant woman to labor naturally and decreases labor time, if you are pregnant do not forget to consume dates in the last month of pregnancy period.

6- Bone health benefits:

It may help you to maintain bone health and prevent osteoporosis because it contains many minerals that your bone needs like potassium, calcium, magnesium, and phosphorus.

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