Dates are a great source of fiber, dietary potassium and natural sugar. Dates is a versatile dry food that boosts your energy level easily and keeps you healthy and fit. Dates adds a rich flavour to your baking foods. Dates can be used in baking muffins, cake, pudding, bread, oatmeal cookies and many more.Dates are a good source of various vitamins and minerals. It is a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.