Dates are a good source of various vitamins and minerals. It's also a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc can be found in them. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world eat dates for a quick afternoon snack when they are feeling lethargic or sluggish. Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted, chewing few dates at such times helps you regain your energy immediately. Dates are rich sources of copper, magnesium, selenium, and manganese - all of which are important to keep your bones healthy and prevent bone-related conditions like osteoporosis. Sounds like an absurd benefit? Of course, who would want to gain weight? But yes, if you are too skinny and are looking to put on some pounds, dates could be one of the additions to your diet.