Ramadan is a month of fasting, spiritual reflection and self-discipline. When you observe fasting from dusk till sunset, consuming the right foods during both suhoor and Iftar plays a vital role in maintaining your health and sustaining your energy. Amongst the many food options for proper health management during Ramadan, such as pineapple, dates are the best ones to include in your diet, in combination with nuts.


Dates have a unique place in the Islamic tradition, especially in the holy month of Ramadan. Muslims follow a well-established practice across the globe to gift ramadan wishes basket with dates and break their fast by eating dates. In addition to the religious significance, dates are filled with essential nutrients, making them an optimal food option for individuals fasting during this month. 

Why Are Dates The Ultimate Iftar Super Food?

When individuals fast from dawn to dusk, it eventually reduces the energy levels of their bodies. In such situations, orange juice and dates are a fantastic option to break the fast because they come with high natural sugar content, offering an instant energy boost. In addition, they include high fibre, which helps in digestion and avoids constipation issues after fasting for longer durations. Moreover, dates contain essential minerals, such as magnesium, iron, and potassium, which help in restoring the needed nutrients, along with keeping the body hydrated.

  • High source of energy:

One of the significant reasons why consuming dates in Ramadan is important is their high energy content. One date includes 66 cal, mainly from natural sugars, such as fructose and glucose, making it a fantastic option for quick energy after a long fasting day. This sugar absorption helps the body to recover from the fatigue caused by fasting, promoting better stamina for other activities and prayers. In addition, they provide a slow release of energy, keeping you full for longer. 

  • Essential minerals and vitamins:

Dates are rich in essential nutrients and boost your overall well-being and health. Some of the vital vitamins and minerals that are found in dates include potassium, which supports muscle functioning and heart health, preventing painful cramps while fasting. It also comes with magnesium, which enhances energy metabolism. Furthermore, iron and vitamin B6 in dates prevent anaemia and promote proper oxygen circulation, along with enhancing concentration and focus, supporting brain health during fasting.


These vitamins and minerals are highly recommended as they promote hydration and body functioning. Also, by consuming dates, you get a constant nutrient supply, reducing dizziness and weakness all day.

  • Digestion and hydration benefits:

Because of the high water content in dates, they enhance rehydration post-fasting, which is important to maintain fluid balance in your body. In addition, as they are high in fibre, they promote digestion and avoid gut issues, such as bloating and constipation. One of the vital benefits of consuming coconut and dates together is their ability to simplify digestion, making them an ideal food to begin your meal. Also, the high potassium content in it plays a major role in minimising the risk of dehydration, excessive thirst, and regulating fluid balance during fasting.

  • Rich in anti-inflammatory and antioxidant properties:

Dates, when combined with nuts and organic fruits, are packed with antioxidants. As dates have high content of polyphenols, which fight oxidative inflammation and stress in the body, you must consume them when breaking your fast. This is quite beneficial in Ramadan when your body encounters more stress because of fasting. Moreover, nuts, such as pistachios, almonds, and walnuts, come with anti-inflammatory compounds that promote better health and reduce inflammation.

  • Lasting satiety:

By combining the natural sugars of dates with the healthy proteins and fats of nuts, you can feel fuller for longer durations. This is quite beneficial for those fasting in Ramadan, as it is common to feel hungry randomly. The satiety this combination of dates and nuts provides eventually reduces your cravings and also avoids overreacting post Iftar.

Conclusion:

Apart from the reasons given above, breaking fast with dates also comes with a scientific reason behind it. As per a scientific perspective, it is advised to break fast with dates because of their high natural sugar content, quickly restoring low blood sugar levels post-fasting. Breaking your fast with dates is not only a beloved act, but also offers an immediate boost of energy, making it one of the many reasons why consuming dates in Ramadan is a widely accepted tradition