The health benefits of dates include improving digestive health through their high fibre content, supporting heart health through their potassium and magnesium content, and boosting energy and endurance through their natural sugars. They also contain antioxidants such as flavonoids, carotenoids and phenolic acid, which help fight inflammation and oxidative stress.

Dates can be eaten as a snack, added to smoothies, used in baking or desserts, or chopped and added to salads or savoury dishes. They are best consumed in moderation due to their high sugar content, especially for those managing blood sugar levels.