For centuries, dates have been considered an essential part of a healthy diet and a natural superfood because they are an excellent source of energy, fiber, sugars and nutrients.
Dates contain vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A and vitamin K. Minerals including calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur and zinc can also be found in dates.
According to a 2008 review in the Food Science and Nutrition journal, eating around 100g of dates daily could provide over 15% of the daily requirement of essential minerals.