Most people avoid dates due to high amounts of sugar but we can all benefit from them. They’re rich in magnesium, vitamin B6, fiber, and potassium. If you have sugar cravings you’re better off eating dates instead of ice cream.

Now, let’s look into how eating dates can prevent different diseases.

High cholesterol

Research shows that fiber helps regulate cholesterol levels. And dates have high amounts of fiber. 100 grams of dates have about 7 grams of fiber.

Not only that, beta-glucan, the type of fiber in dates, prevents the body from absorbing the cholesterol in food. This fiber also makes bile take cholesterol from the blood thus reducing cholesterol levels.


Stroke is one of the leading causes of death in the U.S. And dates can help reduce its risk due to high amounts of potassium. Eating 100 grams of potassium will give you 20 percent of the recommended daily potassium intake.

To proof how potassium helps prevent stroke, this study found that high potassium intake reduces risk of stroke by 24 percent.

High blood pressure

It’s worth noting that no single food that will magically lower your blood pressure. But eating dried dates can help balance your diet and consequently lower your blood pressure.

Additionally, in the study mentioned above, subjects’ blood pressure levels dropped after increasing potassium intake.

Heart disease

Dates will improve your heart health because they’re rich in potassium, magnesium and vitamin B6. Magnesium relaxes heart muscles and improves blood flow by relaxing the vessels. And vitamin B6 eliminates homocysteine, an amino acid which has been linked to heart disease.


Dates also have small amounts of iron, so it can help people with anemia increase iron levels in the body.

Even though dates have all these benefits, eat them in moderation. They’re high in sugar and they can cause weight gain and health problems if you overindulge.