Just before you pounce on the dates, it is important to remember that because they are dehydrated their caloric content is higher than most fresh fruits and is similar to that of other dried fruits like raisins and figs. However, despite their caloric value, dates contain quite a few important vitamins and minerals in addition to a significant amount of fiber. Also, dates contain a lot of potassium and they can even serve as a great healthy substitute for white sugar in various recipes. There are also different varieties of dates that contain large amounts of glucose, which can range from 60% to 80% of the recommended daily amount.One majhol date (24 grams) contains:

• Calories – 66.5 kcal
• Protein – 0.43 g
• Fat – 0.036 g
• Carbohydrates – 18 grams
• Fiber – 1.61 g
• Calcium – 15.4 mg
• Iron – 0.216 mg
• Magnesium – 13 mg
• Potassium – 167 mg
• Phosphorus – 14.9 mg

Relieve constipation

Dates can help relieve constipation because of their high fiber content. The results of a study showed that 21 people who consumed 7 dates per day for 21 days experienced an improvement in stool frequency and a significant increase in bowel movements compared to the time when they did not eat dates. In addition, fiber in dates may be helpful in controlling blood sugar, the fiber slows digestion and may help prevent too high a rise in blood sugar levels after eating.

Improve iron levels in the body

Feeling tired can be a sign of anemia, it is most common in women but can affect anyone. Research has been done to determine if consuming dates and iron supplements may increase the iron levels of adolescent girls. The results showed that consuming dates in combination with iron supplementation raised their iron levels more than just iron supplementation alone.

Rich in antioxidants

Dates provide various antioxidants that protect against free radicals. Compared to similar types of fruits, such as figs and prunes, dates seem to have the highest antioxidant content. These are the three most powerful antioxidants in dates:

• Flavonoids: Powerful antioxidants that may help reduce inflammation and have been studied primarily for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
• Carotenoids: Have been shown to promote heart health and may also reduce the risk of eye-related disorders such as macular degeneration.
• Phenolic acid: Known for its anti-inflammatory properties, it may help lower the risk of cancer and heart disease.

When should you not eat dates?

Irritable Bowel Syndrome (IBS). Those with IBS may be sensitive to foods that contain fructose, a type of carbohydrate that some people find difficult to digest and can lead to bloating and upset stomach.

After a big meal. Dates are rich in fiber and take longer to digest. As a result, eating a large number of dates after a large meal can cause an uncomfortable feeling of overload.

allergy. Although it is rare, some people may be sensitive or suffer from an allergy to dates.

Diarrhea or soft stools. Dates contain a sugar alcohol called sorbitol, which may increase bowel movement in some people. It is best to limit or avoid them in the case of soft exits.