Health Benefits of Eating Dates During Ramadan Iftar

  • Fasting is mandatory for Muslims during Ramadan to observe spiritual and physical well-being.

  • Muslims eat three dates to break their fast. 

  • Eating dates on Iftar has a lot of health benefits.

Fasting is a mandatory religious obligation of Muslims. The Holy month of Ramadan is a time of spiritual reflection, charity, and gratitude. It is also a time to enjoy the health benefits of eating dates during Ramadan. According to tradition,  breaking the fast is done by eating dates.

Dates are a traditional and nutritious food that Muslims eat to break their fast. They are mentioned many times in the Qur’an and the Prophet recommended dates as the best way to end the fasting day.

After having the dates, they could also choose to eat a small amount of food. Then, after the daily evening prayer, they eat a full Iftar meal. So what are the advantages of eating dates for Iftar?

In this article, we will explore some of the health benefits of eating dates during Ramadan Iftar and how to incorporate them into your diet.

To have a healthy Iftar, we recommend breaking your fast with two to three dates and some water. This step gives you a boost of energy and hydration before your main meal. This will also be helpful if you suffer from headaches that are usually caused by fasting for long hours.

Dates Can Boost Your Energy and Immunity During Ramadan 

During fasting hours, the body starts using its stores of fat and protein to produce energy. Dates are found rich in sugars, mainly fructose, and glucose. 100 g of dates can provide an average of 314 kcal which makes them a great source of energy after fasting.

Minerals from Dates for a Healthy Ramadan 

After long hours of fasting, energy is drained so eating dates will boost the body. Dates are rich in iron, magnesium, calcium, and copper making them the best choice to include in your diet. 

Additionally, the date seeds contain aluminum, cadmium, chloride, lead, and sulfur in various proportions. Fluorine, found in dates, is useful in protecting teeth against decay and selenium prevents cancer.

Digestive Benefits of Eating Dates for Iftar

Breaking the fast with dates will ease up digestion. Fibers are good for digestion and help prevent constipation. Luckily dates are high in fiber, (8.0 g/100 g).


Dates are good for your digestion, especially when you eat them for iftar. When you break your fast with dates, you help your stomach work better. Dates have a lot of fiber, which is a type of plant material that your body cannot digest. 

Fiber helps your food move smoothly through your intestines and prevents constipation. Dates have about 8 grams of fiber per 100 grams, which is more than many other fruits. Eating dates for iftar can help you have a healthy and comfortable digestion.

Antioxidants in Dates for Iftar

Dates are rich in antioxidants.  Antioxidants are molecules that help prevent or reduce cell damage. This cell damage is caused by free radicals. Free radicals are unstable atoms that can harm your cells and contribute to aging and diseases. 

Antioxidants can neutralize free radicals and protect your cells from damage. Carotenoids, phenolics, and vitamin C  are antioxidants found in dates. Eating dates for iftar can help you get enough antioxidants for your body and enjoy their benefits.

Health Benefits of Eating Dates During Ramadan Iftar

Dates can be stuffed easily once the pits in the center are removed, then they can be stuffed with different ingredients such as almonds, cashews, walnuts, pistachios, pecans, cheese, or even peanut butter. Or you can add them to salads, pit and chop the dates and then add them on top of salads. Try combining dates with walnuts and apples or with grapes, and cottage cheese.

During the fasting period of the Holy month, you need to find the right balance in foods. Including a healthy Iftar is the first step. Breaking the fast with dates will keep you energized until the next day. It will also help you nourish your body with minerals and fibers. This Ramadan, let’s work on our mindset!


Iftar meals help us to re-energize our hydration and drain energy from the body. Lavish meals at Iftar times usually start with dates. This is because of their many benefits.


  • Iftar: The meal eaten by Muslims after sunset during Ramadan.

Written by:
Wafaa El hassan
Dietetics and Sports Nutrition



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