Dates are among the most ancient of fruits. It's a universal nourishing fruit. It is held in high esteem from ancient times. It is a cylindrical food of reddish brown colour. It has fleshy pericarp surrounding a single seed containing 60 to 70 % sugar. It is available in fresh as well as dried form. Dates are nuggets of nutrition that satisfy a sweet tooth, making them ideal snacks to stave off hunger. Dates are availale in the market in 2 colours - black and a little dark brown in colour. Dates are a great source of dietary fiber. The American Cancer Society recommends that you consume 20-35 grams of dietary fiber a day. Dates are one of the best natural sources of potassium. Potassium is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body’s metabolism as well.