Discover the 5 Health Benefits of Pitted Dates

[As an Amazon Associate I earn from qualifying purchases. Learn more]

Dates come from the date palm tree that usually grows in tropical regions of the world. Their popularity has increased in recent years. Most dates are dried and sold in that state. Dried dates have wrinkled skin, while the fresh ones have smooth skin.

Natural seedless pitted-dates
Fresh dates are small in size, and their color tone ranges from bright yellow to bright red. Dates have a chewy sweet flavor. The common dates are Medjool and Deglet Noor/pitted dates, and they are the ones that are commonly consumed. They are high in several nutrients, and they have many uses and advantages.

What are pitted dates?

Pitted dates are a natural candy that can be consumed on its own or can be added to various recipes’. This variety does not have a pit, but it is full of natural sweetness and can be used for baking or in salads.

In baking, pitted dates are used for binding, and they are easy to chop up and include in recipes that need dried fruit. They are a bit drier and firmer than Medjool dates.

Differences between Pitted dates and Medjool dates

1. The main difference between these two varieties of dates is their taste. Pitted dates have a firm, flesh, sweet, delicate flavor while Medjool dates have a rich caramel-like taste with a soft, chewy texture.

2. Another difference is that Medjool dates are extremely sweet. They have a high fructose content making them more delicious than pitted dates.

3. Their size also varies as Medjool dates are larger as compared to pitted dates.

4. Price also varies. Medjool dates are more expensive than Deglet Noor dates.

5 Health Benefits of Pitted Dates

Dates are a healthy snack that can be added to your smoothies and oatmeal or any other cereal as you eat breakfast. Here are five proven health benefits of pitted dates.

1. They are a great source of antioxidants

Pitted dates contain various antioxidants that will help you much. Both dried and fresh dates have antioxidants. Fresh dates contain carotenoids, and anthocyanidins and dried dates contain polyphenols.

As stated in Medical News Today, antioxidants can help protect the body against the cell damage that free radicals can cause, which is referred to as oxidative stress. Dates have a high amount of antioxidants, and, therefore eating them will help your body cells fight off many disease-causing elements.

2. They improve bone health

Since dates are rich in minerals such as magnesium, copper, manganese, and selenium, which are all vital in keeping your bones healthy, these minerals prevent bone-related ailments such as osteoporosis. Dates are rich in vitamin K. They also contain boron, and it is useful for bones.

3. They can help reduce blood pressure

Eating five to six servings of pitted dates provides around 80mg of magnesium. Magnesium is a mineral responsible for dilating blood vessels, which helps lower blood pressure. They also contain potassium. Potassium helps the heart to work properly. When the heart works properly, blood pressure is reduced, making you healthier.

4. They are high in fiber

A research study published in The Lancet suggests that people who eat between 25 and 29 grams of fiber daily can see a 15 to 30 percent decrease in the risk of developing colon cancer, diabetes, and heart disease. Dates have almost 7 grams of fiber.

Including them in your diet enables you to increase your fiber intake. Dates have soluble and insoluble fiber, and it helps clean the digestion system, allowing your colon to work efficiently. When the colon works well, you have reduced risks of colon cancer, hemorrhoids, and colitis.

5. They promote brain health

From various studies, dates have been found to prevent inflammation in the brain and protect against oxidative stress. If you eat dates, you will have a reduced risk of developing a neurodegenerative disease such as Alzheimer’s. They also enhance better cognitive performance in older people.

Some FAQs about dates

Are pitted dates good for me?

Dates are right for you because they help in many things, such as losing weight and help with constipation because they have high fiber content. Therefore, eating dates is beneficial to your overall health since they contain many useful vitamins such as vitamin K and other vital minerals.

What happens if I eat dates every day?

Eating dates daily changes your energy levels. Your energy levels can increase because dates contain sugars such as sucrose, glucose, and fructose. You can also stop taking vitamin supplements as dates are high in vitamins.

How many dates should I eat per day?

Dates have been considered as an ideal food because they have many nutrients and will provide your body with numerous health benefits. Dates should be eaten daily to boost immunity. 4 to 6 dates are okay when taken per day. Do not eat too many because of their high-calorie level.

Can I eat dates at night?

Eating dates at night helps you sleep better because they stabilize your blood sugar level, helping your body produce melatonin. The calories found in dates fire up your metabolism, and you will not reach for your coffee cup. Dates help you sleep better and quickly; therefore, you will not keep tossing and turning in bed because of a lack of sleep.

Are dates as bad as sugar?

Dates have a high content of sugar, but this sugar is not bad because it is natural sugar, unlike processed sugars. According to the various studies that have been conducted, dates are low in glycemic index, meaning they will not increase your blood sugar; that is why they are recommended for diabetic people.


Dates are healthy fruits that you can add to your diet. There are various ways of adding them to your diet, such as eating them as natural sweeteners with multiple meals, or you can eat them as a snack.

Dried dates are higher in calories as compared to fresh ones, so they should be eaten in moderation. It is worth it to add dates to your diet because they are delicious and nutritious. You can opt to have them fresh or dry. Dried dates last longer.

Sharing is caring!

Leave a Comment

19 + 12 =