Dates are the chewy, sweet fruit of the date palm tree and are native to the Middle East. They are grown in Asia, the Mediterranean, Mexico, and the USA. Dates are now famous worldwide and are used as a natural sweetener in nutrition bars, juices, smoothies, and baked products like muffins and cakes. Dates may have many powerful health benefits like increasing iron in the body, boosting energy, and aiding digestion. This dried fruit may be beneficial in treating several conditions due to its antioxidants, anti-inflammatory, and anti-tumor properties.
Health benefits of dates
Here are many health benefits of dates.
Dates nutrition
A 3.5-ounce provides the following nutrients:
Fiber: 7 grams
Calories: 277    
Protein: 2 grams
Crabs: 75 grams
Copper: 18% of the Recommended Dietary Intake (RDI)
Magnesium: 14% of the RDI
Manganese: 15% of the RDI
Potassium: 20% OF THE RDI
Vitamin B6: 12% of the RDI
Iron: 5% of the RDI
Dates are also rich in antioxidants, which may provide many health benefits.
Lower cholesterol
Dates should be included in small quantities in your diet to help lower cholesterol levels and support weight loss.
Strong muscles
Dates are a great source of protein that supports us in staying fit and keeping our muscles strong. Many regular gym-goers eat a couple of dates regularly as a part of their daily routine.
Improve bone health
Dates also support your bone health. Dates are high in selenium, magnesium, and copper, and all of these are needed when it comes to keeping our bones healthy and defending against conditions such as osteoporosis.
Strength of the nervous system
Dates are full of potassium and contain little sodium, which helps keep your nervous system in order. The potassium keeps the risk of stroke in check and helps reduce cholesterol.
Promotes digestion
If you dip a few dates in water and eat them daily, your digestive system works very well. It is also suggested for those who have constipation due to its high fiber content.
Improve skin
Vitamin D and C work on your skin elastically and maintain your skin smooth. If you experience skin problems, including dates into your diet might help you last. Dates also have anti-aging benefits and prevent the growth of melanin in your body.
Help in weight gain
The protein, sugar, and other vitamins in the fruit assist in weight gain, especially when you need it. It said that when consuming cucumber, dates help to maintain your weight at a normal level.
High in disease-fighting antioxidant
The dates provide many kinds of antioxidants to treat different diseases. Dates are high in antioxidants, including:
•    Flavonoids Are impressive antioxidants with various benefits. It is common for its anti-inflammatory properties. It is helpful to reduce the risk of Alzheimer’s disease, diabetes, and certain types of cancer.
•    Carotenoids: It is very beneficial antioxidants for your heart health. It also lowers the risk of eye-related disorders.
•    Phenolic acid:
•    it contains anti-inflammatory properties and helps lower the risk of some cancer and heart issues.

Health benefits of dates