Dates are certainly an exotic and tasty fruit but they are also full of nutritional benefits. Dates are full of fiber and protein as well as containing magnesium, potassium, iron, manganese, copper, and Vitamin B6. They are also a good source of flavonoids and carotenoids, powerful antioxidants. Dates may also help to regulate blood sugar and provide a natural sweetness when added to other ingredients that could help reduce the need for other added sugars. Dates grow in desert areas and contain many nutritional qualities for survival in extreme conditions.