Dates are a good source of potassium at about 167 mg per date. Potassium has been show to help reduce the effects of sodium on blood pressure, reduce the risk of kidney stones forming and support heart health.

Dates also contain a good amount of vitamin B-6 which your body needs to build muscle, grow hair and nails.

Dates contain vitamin A which your body needs to protect your eyes, skin and the mucous membranes.

Dates are also a good source of iron which your body needs to make red blood cells.

Dates will give you 1.5 grams of fiber per date. Dates are high in sugar but they are low on the glycemic index. Which means dates do not cause your body to have huge spikes in your blood glucose after eating them.