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Dates (Khajoor) Benefits, Nutrition & Side Effects

Dates are often used in dessert or sweet recipes since they have a rich flavour. But dates can also be consumed as a snack and added to salads and meal recipes. Many dates benefits can make your body healthy, and you’ll be surprised by how many benefits a small-sized khajoor contains. Dates are also rich in antioxidants and play a huge role in fighting harmful bacterias. Let’s look at some health benefits of dates, nutrition facts, and side effects, and learn more about the fruit!

Benefits of Eating Dates (Khajoor)

Dates have recently gained popularity due to their delicious chewy texture and sweet taste. They are grown in many tropical regions worldwide, with almost all dates sold in Western countries being dried. Along with good taste, the benefits of dates grab people’s attention. The superfood is rich in fibre and antioxidants, promoting brain health and preventing diseases. In addition, fresh dates, typically small in size, contain essential nutrients and minerals. Dates have several advantages and use, including being a natural sweetener and an excellent energy source. Below we have enlisted some of the dates benefits.

1. Promotes Heart Health

If you’re someone with heart-related issues, dates can benefit you. They contain all the heart-healthy nutrients and also help in lowering blood pressure. Many studies have shown that specific dates reduce the levels of triglycerides. High triglyceride levels in the blood can increase the risk of cardiovascular diseases.

Nutrition Facts:-

  • 100 g of dates contain 656 mg of potassium.
  • The dietary fibre content in 100 g dates is 8 g

Tip:- Why not try Fig & Date Oatmeal for better heart health?

Benefits of Eating Dates

Must Read: Dates Varieties

2. Improves Digestion

It’s impossible to leave out this point when talking about khajoor benefits! Dates is a high fiber food, an excellent factor in improving digestion and easing bowel movements. Several studies have shown the positive effect of eating dates on digestive health. It also helps prevent constipation and gives your body the energy it needs!

Nutrition –

  • The fibre content in 100 g of khajoor is 8 g.

Tip – For better digestion, avoid eating khajoor on an empty stomach.

Also Read: Benefits of Raisins

3. Good for the Skin

Dates are filled with all the healthy vitamins that make the skin glow. It contains vitamins A, C, and D, which work great on the skin and make you shine like a diva. Vitamin C is the best-proven vitamin for the skin; many cosmetic companies use it to make their products. Besides, you can find dates online that are organic and chemical-free and them to your diet! In addition, dried fruit also has anti-ageing properties and helps make the skin more healthy and wrinkle-free.

Nutrition –

  • 100 g of dates contains around 0.4mg of vitamin C.
  • 100 g of dates has a vitamin D content of 0.1mg.
  • The vitamin A content in 100 g of dates is about 10 IU.

Tip – Try khajoor DIY face pack for shiny, smooth skin!

4. Weight Management 

Dates are loaded with fiber that makes digestion easy and speeds the rate of metabolism in the body. This automatically helps manage weight and flush out toxins from the body. The benefits of dates in weight loss are pretty underrated. Dates are a nutritious and filling snack that keeps your calorie in check while keeping your tummy happy! So the next time you crave, you know what to snack on.

Nutrition –

  • The ample dietary fiber in 100 g khajoor is 8 g

Tip: Eat 4 – 5 dates in the early morning for accelerated weight loss.

5. Supports Brain Function

This might be one of the most notable benefits of eating dates! Studies and research have shown that dates may improve brain function and stimulate memory. It has also been observed that people who eat dates regularly have a better memory than those who do not. This dried fruit also reduces anxiety and reduces the risk of Alzheimer’s disease.


  • 100 g of Khajoor has a phenolic antioxidant content of 80400 μmol

Tips – To ensure brain development in kids, it is best to give Khajoor when they are around six months old.

Also read – Best Dates Brands

6. May Protect One’s Kidneys

Many health experts recommend eating dried fruits like dates and prunes to maintain kidney health. Dates have many essential nutrients that can keep your kidney healthy even when they’re having a tough time. Kidney patients should try eating dates regularly, and it might work wonders!

Nutrition –

  • The rich fibre content in 100 g of dates is about 8 g

Tips – Fully soak khajoor for a day & eat them. It can provide relief from kidney stones.

Also Read: Apricot Benefits

7. Maintains Blood Sugar

Yes! benefits of khajur also include maintaining the blood sugar levels like a boss. Dates have a low glycemic index, making them an ideal choice for diabetes patients. People with increased blood sugar levels can have three pieces of dates and can trust this dried fruit when craving something sweet. If you’re not sure about eating dates when you have diabetes, you can consult your doctor and ask them if it’s safe for you or not.

Nutrition – The G.I Index of Khajoor is 42!

Tip – 2 -3 dates are relatively safe for diabetic people.

Also Read:- Badam Benefits

8. Beneficial for the Hair

Not many people know this, but dates are an excellent food for hair. It’s filled with iron, allowing proper blood circulation to the scalp and the hair to grow properly. It also strengthens the hair follicles and gives dull hair a shine. 2-3 dates daily can be good enough for healthy and shiny hair. 

Nutrition – The sugar content in 100 g of dates is 63g

Tip – Try having dates kheer as a sweet dessert!

9. Acts as a Natural Sweetener

Dates are sweet and have a rich taste. They have natural sugar and a slight caramel-like taste. It acts as a natural sweetener and is much healthier than refined sugar. You can replace white sugar with dates in your dessert, smoothie, and baking recipes and enjoy the goodness of dates in the most natural way.

Nutrition – The iron content in 100 g of date is 1 mg

Tip – 2-3 dates per day can be good enough for healthy and shiny hair.

Benefits of Dates for Men

  • Boosts sexual health: Eating dates can help men increase their stamina and promote sexual well-being. Studies show that it enriches your sexual health.
  • Improves fertility: Dates contain essential antioxidants and flavonoids, contributing to increased sperm count and sperm quality.

Dates Benefits for Women

  • Promotes natural labour: Dates help in cervical dilation and lower the risk of unnatural labour. It also helps in uterine contraction and makes the state of delivery easy. 
  • Maintaining digestive health during pregnancy: Constipation is a common problem, and eating dates might help prevent that. The health benefits of dates also include increased metabolism and digestion during pregnancy.

Nutrition – The fibre content in 100 g of Khajoor is about 8 g

Tips – According to research, It is best to eat khajoor 60-80 g of dates each day starting at 36 weeks.

Also Read: Health Benefits of Cashew

(Khajoor) Dates Nutrition Facts

Dates have impressive benefits, and it is a great idea to include dates in your daily diet, but let us look at dates nutrition facts per 100g before that.

Dates Nutrition Facts
Essential NutrientsDates Nutrition Facts 100g
Dates Calories277 cal
Dates Protein2g
Vitamin D0.1mg

Side Effects of Dates

Dates are high-fibre sweet fruit combined with the goodness of vitamins and minerals. They may provide various health benefits, such as improving digestion, lowering blood sugar, weight management, etc. If not taken in moderate amounts, you have to face some side effects. The following are some possible negative effects of eating dates:

Side effects of dates

1. Bloating

Increased intake of dates may result in bloating. It can make your stomach upset and make you feel uncomfortable. Usually, this condition passes with time, but you should reach out to your doctor if it does not. 

2. Stomach Ache

Eating dates in large amounts may be painful for your stomach if you don’t want to experience stomach aches. It is one of the significant side effects of dates, so you should consume dates in moderation.

3. Skin Issues

Dates are suitable for the skin, but you might have a specific allergy that can worsen things. This can lead to skin rashes and bumps. So be careful if you have any allergies.  

4. Tooth Decay

Dates being sticky and having a high sugar index might raise the chances of tooth decay. The situation arises if dates are consumed excessively and not cleaning the tooth properly after consumption.

5. Allergic Reaction

Some people might face issues like itching, swelling or breathing difficulty after consuming dates. This is caused because those people might be allergic to dates.


Dates are commonly linked with desserts due to their innate sweetness and flavour. This fruit is also packed with essential nutrients that offer significant health benefits. The benefits of dates might help you elevate your general health by boosting digestive health, maintaining blood sugar, weight management, improving skin and more. Nevertheless, it’s crucial to note dates consumption is in moderation and as part of a well-balanced diet to ensure their health benefits. Overconsumption of dates might lead to face its side effects. Having dates in a healthy amount might help you uplift your health 360 degrees. I hope this blog helped you know about dates in and out.

The world is an oyster when it comes to cooking with dates, but if you like to keep it simple, 2-3 dates each day can keep you healthy and glowing. We hope that the list of benefits of dates helped you. Eat well and stay happy!

1 Comment
  1. I’m not that much of an internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road.

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