Dates are the fruit from the date palm tree. They are often used to add a natural sweetness to foods, but different types of dates offer a slightly different flavour. Though dates have a naturally high sugar content they have a low rating on the Glycaemic Index, this means that they have a slow release of energy, and help to keep blood glucose levels stable. Dates are also high in fibre which is linked with lowering cholesterol and maintaining intestinal health and preventing constipation. Dates are a good source of vitamin B6 as well as the other B vitamins, vitamins A and K, potassium and a range of other minerals in trace amounts.


Nutritional Benefits

Vitamin B6
  • Contributes to normal energy yielding metabolism
  • Contributes to a reduction of fatigue
  • Normal protein and glycogen metabolism
  • Normal immune system function
  • Contributes to hormone regulation
Vitamin K
  • Contributes to normal protein synthesis
  • Aids in the binding of calcium to bone and muscles
  • Aids in the coagulation of blood
Vitamin A
  • Maintains immune system health
  • Helps maintain healthy skin
  • Helps maintain eye health and vision in dim light
  • Contributes to iron metabolism
  • Maintains nervous system health
  • Maintains normal muscle function
  • Maintains normal blood pressure


Risks and Side Effects

There are no notable risks or side effects associated with dates.


Dates can be used to make syrup, eaten whole or used in baking.


Dates and date products we have can be found here.

Recipes using dates can be found here.


Photo: Jays Baking Me Crazy