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 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. Pregnant women should consume dry dates regularly as they can strengthen uterus muscles and make the birth of the child easier.