Dates Nutrition :
Dates are a good source of energy, fiber, sugar, and various vitamins and minerals.  Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc can be found in dates. Apart from the above-mentioned nutrients, they also contain vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.
Health benefits of Dates:
Good Source of Energy
Boost Brain Health
Rich in Fiber May Help Relieve Constipation
Give Relief from Anemia
Prevent Heart Diseases
Treat Sexual Weakness
Prevent Night Blindness
Promote Healthy Weight Gain
They can be quickly and easily digested for a quick boost of energy. Apart from eating directly people consume them in several ways that include:
Mixing the paste of the dates with milk and yogurt
Use the dates paste as a bread spread for a delicious and healthy breakfast
You can even add date crumbles to your cereal and porridge.
You can even use date sugar, which is basically the dried variety ground into tiny pieces
One should consume them in moderation.