21 Reasons Dates Should Be Your New Superfood Sidekick

Deliciously sweet and incredibly versatile, dates have been treasured for thousands of years—and it’s easy to see why. Native to the Middle East and North Africa, these chewy fruits from the date palm have nourished civilizations since ancient times, from the banks of the Nile to the fertile lands of Mesopotamia. But dates are more than just ancient snacks; they’re nutritional powerhouses packed with fiber, antioxidants, and natural energy. Whether golden-hued or deep reddish-brown, soft and sticky or firm and chewy, dates come in many varieties, each with its own unique flavor and texture. While most Americans enjoy them dried, dates can also be eaten fresh, stuffed with everything from nuts to cheese, blended into smoothies, or even brewed into vinegar and spirits. In this expanded list, we’re unearthing 21 fascinating facts about dates—their history, health benefits, culinary uses, and quirky trivia that prove these fruits are anything but ordinary.

1. Prevent Constipation

A 3.5-ounce (one hundred grams) serving of dates contains roughly seven grams of fiber, and fiber can help prevent constipation. It does so by helping the digestive tract form stools. The World Journal of Gastroenterology described a 2012 study in which researchers analyzed earlier studies of the effects of fiber on constipation. They found dates and other sources of fiber caused the participants to have more regular bowel movements. Fiber also makes individuals feel full longer, so they are less likely to overeat. One-quarter cup of dates provides twelve percent of an individual's recommended daily intake of fiber.