9 Dates Benefits For Women In 2024: Should Women Include Dates In Their Diet?

dates benefits for women
Dates have numerous health benefits for women in particular. Photo: atlascompany/freepik

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As one of the healthiest fruits, dates are enjoyed due to their remarkable nutritional profile and numerous health benefits. Specifically, dates offer a wide range of advantages for women’s health and well-being.

Packed with essential nutrients, including vitamins, minerals, and fiber, date benefits for women are numerous. In this article, we will explore the various benefits date fruits offer to women and provide insights into how adding them to a balanced diet can contribute to overall wellness.

What Are The Benefits Of Dates For Women?

There are many ways that dates fruits can benefit women’s health because they tend to be more sensitive. Here are some benefits of dates for women: 

  1. They are rich in nutrients.
  2. Benefits pregnant women.
  3. Energy booster.
  4. Improves digestive health.
  5. May help fight cancer.
  6. Improves heart health.
  7. Reduces blood sugar.
  8. Improves bone health.
  9. Improves brain health.

Benefits Of Dates For Women’s Health

Benefits Of Dates For Women’s Health
Dates are great for women due to their nutritional content. Photo: New Africa/Shutterstock

Dates are believed to have originated in the Middle East. They are grown on the date palm tree, which is native to the desert regions of North Africa and the Arabian Peninsula. These trees are hardy and can withstand their natural habitat’s scorching heat and arid conditions.

When it comes to dates, variety is the spice of life. There are numerous dates, each with its unique taste and texture. Some popular varieties include Medjool, Deglet Noor, and Zahidi.

Medjool dates are often referred to as the “king of dates” due to their large size and rich, caramel-like flavor. Deglet Noor dates are slightly smaller and have a lighter, honey-like taste. Zahidi dates, on the other hand, are smaller and drier with a sweet and nutty flavor and go well with smoothies and green powder

There are many benefits of dates for women’s health that span across various aspects. Here are some documented benefits of dates for women: 

Dates Are Rich In Nutrients

Dates may be small, but they are packed with essential nutrients.[1] They are a great source of carbohydrates, providing a quick and easy source of energy. Dates are also low in fat, making them a guilt-free sweet treat. Additionally, they contain a small amount of protein, which is essential for muscle repair and growth.

In addition to their macronutrient nutritional value, fresh dates are loaded with essential micronutrients. They are a rich source of dietary fiber

Dates are also packed with vitamins and minerals, including potassium, magnesium, and vitamins B6 and K.

They Benefit Pregnant Women

Dates are a delicious and nutritious addition to a pregnant woman’s diet, offering a range of benefits for both the mother and baby. Packed with essential nutrients such as fiber, potassium, iron, and folate, dates can contribute to a healthy pregnancy. 

Additionally, a study showed that consuming dates in late pregnancy was effective in decreasing the length of the labor[2] process. They also found that the need for oxytocin, which speeds up labor,  was reduced allowing for natural labor acceleration. However, it’s essential to consult with a healthcare professional before making significant changes to your diet during pregnancy.

They Are A Rapid Energy Booster

Need a quick pick-me-up? Dates to the rescue. These naturally sweet fruits are a fantastic source of carbohydrates, the body’s primary energy source. The carbohydrates in dates are easily digestible and can provide an instant energy boost. 

Whether you need a pre-workout snack with smoothies containing vegetables, fruits, and the best green powders or an afternoon pick-me-up, dates can be your go-to fuel.

They Improve Digestive Health

Dates are not only a delicious and sweet treat but also fantastic for the digestive health of women. One of the reasons for this is their high fiber content. Fiber supports the proper function of the digestive system[3] and keeps things running smoothly. 

For women who are prone to constipation, dates can be their go-to natural remedy. Their fiber content aids in softening the stool and improving bowel movements. Fiber also supports weight loss goals for women. 

If you want to reduce belly fat, dates can you lose weight which will help burn fat everywhere including that area. Along with a great diet and fruit and vegetable supplements, dates will increase your weight loss goals.

May Help Fight Cancer 

Some of the compounds in dates may help fight cancer. Various studies[4] support the idea that incorporating dates into a woman’s diet may help reduce the risk of breast, ovarian, and colon cancers. This is due to their high antioxidant content. 

Antioxidants are crucial in neutralizing harmful free radicals within the body, thus preventing cellular damage that can lead to the development of cancerous cells. Dates also boast natural compounds like phenolic acids,[5] flavonoids, and lignans that possess potent anti-carcinogenic properties.

Improves Heart Health

Packed with essential nutrients such as fiber, potassium, and antioxidants, dates can help promote heart health[6] by reducing the risk factors associated with cardiovascular diseases. The dietary fiber in dates helps lower cholesterol levels[7] by binding to excess cholesterol in the digestive tract. This way the cholesterol cannot enter the blood and is eliminated from the body. 

Additionally, dates are rich in potassium, which aids in maintaining healthy blood pressure[8] levels, thus preventing hypertension and reducing strain on the heart. The abundant antioxidants found in dates further contribute to cardiovascular well-being by protecting against free radicals that damage blood vessels and promote inflammation.

Reduces Blood Sugar

One prominent benefit of dates is their ability to help reduce sugar levels. Rich in fiber and low on the glycemic index,[9] dates are an excellent alternative sweetener for women who want to maintain stable blood sugar levels. 

The high fiber content slows down the absorption of glucose into the bloodstream, preventing sudden spikes and crashes in sugar levels. This not only aids in weight management but also reduces the risk of developing gestational diabetes[10] during pregnancy.

As a result, women can experience improved mood stability, increased satiety, and reduced cravings for unhealthy sugary snacks.

Improves Bone Health

Who would have thought that something as small as dates could be beneficial for bone health? But it’s true. 

Women need to have optimum bone health[11] throughout their lifespan. Calcium, potassium, and phosphorus are vital minerals needed for optimal bone density,[8] and dates are a good source of them. 

Incorporating dates into your diet can help provide these nutrients crucial for maintaining strong and healthy bones. Also, osteoporosis is a condition that decreases bone density and increases the risk of fractures, especially in women. By consuming dates regularly, you are giving your body a potential boost and preventing bone-related conditions.[12] 

Improves Brain Health

Another benefit of dates is their ability to improve brain health. These fruits are packed with essential nutrients like vitamins like B6 that promote optimal brain function.[13] 

The high antioxidant content in dates also makes them have anti-inflammatory properties and relieve oxidative stress, both of which can contribute to neurodegenerative diseases.[14] Additionally, research shows that dates help cause less anxiety-related behavior.

Therefore, regular consumption of dates can aid in improving concentration, memory retention, and overall cognitive performance for women. Including dates as part of a balanced diet is an excellent plan for women seeking to enhance their brain health and mental well-being.

Should Women Include Dates In Their Diet?

Should Women Include Dates In Their Diet
There are many ways to include dates in your diet. Photo: Krakenimages.com/Shutterstock

Including dates in the diet can be particularly beneficial for women due to their rich nutrient profile. Dates are packed with essential vitamins and minerals such as potassium, magnesium, vitamin B6, and iron, contributing to overall health. 

In the context of women’s health, dates also hold potential benefits during pregnancy. Traditionally believed to assist in labor, some studies suggest that consuming dates in the later stages of pregnancy may positively impact cervical dilation, reduce the need for induced labor, and shorten the first stage of labor. 

As with any dietary changes, consulting with a healthcare professional or registered dietitian is recommended to ensure that incorporating dates aligns with individual health goals and nutritional needs.

How Many Dates Should A Woman Eat A Day?

The ideal number of dates a woman should eat in a day can vary based on individual dietary needs and health considerations. Dates are nutritious fruit but are also high in natural sugars, so moderation is key, especially for people with concerns about sugar intake or those trying to manage sugar cravings

Consuming dates in moderation is generally recommended as part of a balanced diet. Additionally, considering fruit and vegetable supplements or exploring the use of the best green powders might be useful to enhance nutrient intake. These supplements can provide essential vitamins, minerals, and antioxidants, contributing to overall health and well-being.


In conclusion, adding dates to a woman’s diet can offer a plethora of health benefits, making them a valuable addition to a balanced and nutritious eating plan. As we’ve explored throughout this article, dates are a powerhouse of essential nutrients that cater specifically to women’s health needs.

From being a rich source of vitamins and minerals to aiding digestion, supporting bone health, and potentially impacting labor processes during pregnancy, the benefits of dates for women are diverse and well-documented. 

As with any food, moderation is key, and an ideal daily intake of dates depends on your specific health goals and nutritional requirements. A moderate consumption of 3-5 dates per day is generally considered healthy, providing essential nutrients, fiber, and energy without contributing to excessive sugar intake.

Frequently Asked Questions

How many dates should a woman eat a day?

While there’s no strict rule, a moderate intake of 3-5 dates per day is generally considered healthy. They provide essential nutrients, fiber, and energy, but excessive consumption may contribute to high sugar intake.

Are dates good for female hormones?

Yes, dates can positively impact female hormones. They contain nutrients like vitamin B6, which supports hormone production, and iron, crucial for menstruating women.[15] The fiber in dates aids digestion, promoting overall hormonal balance.

What happens if we eat dates daily?

Eating dates daily can bring various health benefits. They provide a natural energy boost, support digestion due to fiber content, contribute to heart health, and offer essential nutrients like potassium, magnesium, and antioxidants, promoting overall well-being.

What is the use of dates to a woman?

Dates offer numerous benefits for women. They can help regulate hormones, provide energy during menstruation, support bone health with minerals like calcium, and improve digestion. The iron in dates also aids in preventing anemia, which is common in women.

+ 15 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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  2. Masoumeh Kordi, Fatemeh Aghaei Meybodi, Tara, F., Farzaneh Rashidi Fakari, Nemati, M. and Mohammad Taghi Shakeri (2017). Effect of Dates in Late Pregnancy on the Duration of Labor in Nulliparous Women. PubMed, [online] 22(5), pp.383–387. doi:https://doi.org/10.4103/ijnmr.ijnmr_213_15.
  3. Gill, S., Rossi, M., Balázs Bajka and Whelan, K. (2020). Dietary fibre in gastrointestinal health and disease. Nature Reviews Gastroenterology & Hepatology, [online] 18(2), pp.101–116. doi:https://doi.org/10.1038/s41575-020-00375-4.
  4. Chang, X., Zhao, Z., Zhang, W., Liu, D., Ma, C., Tian, Z., Qing, M., Yan, P., Zou, L. and Zhang, M. (2021). Natural Antioxidants Improve the Vulnerability of Cardiomyocytes and Vascular Endothelial Cells under Stress Conditions: A Focus on Mitochondrial Quality Control. Oxidative Medicine and Cellular Longevity, [online] 2021, pp.1–27. doi:https://doi.org/10.1155/2021/6620677.
  5. AlFaris, N.A., AlTamimi, J.Z., Fatima Ali AlGhamdi, Najla Abdullah Albaridi, Alzaheb, R.A., Aljabryn, D.H., Aljahani, A.H. and Lujain Abdulaziz AlMousa (2021). Total phenolic content in ripe date fruits (Phoenix dactylifera L.): A systematic review and meta-analysis. Saudi Journal of Biological Sciences, [online] 28(6), pp.3566–3577. doi:https://doi.org/10.1016/j.sjbs.2021.03.033.
  6. Irum Naureen, Saleem, A., Nadia Jamshaid Rana and Murad, N. (2022). Potential Health Benefit of Dates Based on Human Intervention Studies: A Brief Overview. [online] ResearchGate. Available at: https://www.researchgate.net/publication/359763281_Potential_Health_Benefit_of_Dates_Based_on_Human_Intervention_Studies_A_Brief_Overview
  7. Evans, C. (2019). Dietary fibre and cardiovascular health: a review of current evidence and policy. Proceedings of the Nutrition Society, [online] 79(1), pp.61–67. doi:https://doi.org/10.1017/s0029665119000673.
  8. Sung Hye Kong, Kim, J.H., A Ram Hong, Lee, J.H., Kim, S.W. and Chan Soo Shin (2017). Dietary potassium intake is beneficial to bone health in a low calcium intake population: the Korean National Health and Nutrition Examination Survey (KNHANES) (2008–2011). Osteoporosis International, [online] 28(5), pp.1577–1585. doi:https://doi.org/10.1007/s00198-017-3908-4.
  9. Alalwan, T.A., Perna, S., Mandeel, Q.A., Abdulhadi, A., Adel Salman Alsayyad, D’Antona, G., Negro, M., Riva, A., Petrangolini, G., Allegrini, P. and Mariangela Rondanelli (2020). Effects of Daily Low-Dose Date Consumption on Glycemic Control, Lipid Profile, and Quality of Life in Adults with Pre- and Type 2 Diabetes: A Randomized Controlled Trial. Nutrients, [online] 12(1), pp.217–217. doi:https://doi.org/10.3390/nu12010217.
  10. Hyder Osman Mirghani (2021). Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pakistan Journal of Medical Sciences, [online] 37(4). doi:https://doi.org/10.12669/pjms.37.4.4112.
  11. McPhee, C., Aninye, I.O. and Horan, L. (2022). Recommendations for Improving Women’s Bone Health Throughout the Lifespan. Journal of Womens Health, [online] 31(12), pp.1671–1676. doi:https://doi.org/10.1089/jwh.2022.0361.
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  13. Field, D.T., Cracknell, R., Eastwood, J., Scarfe, P., Williams, C., Zheng, Y. and Tavassoli, T. (2022). High‐dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. PubMed Central, [online] 37(6). doi:https://doi.org/10.1002/hup.2852.
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Dr. Susan Adeosun (MPH, MD) is a medical doctor and public health enthusiast. She has over five years’ worth of experience in public health and preventive medicine and is a firm believer in the famous phrase… See More