Dates: a complete food 1 Packed with essential minerals like iron, calcium, magnesium, and potassium 2 Rich in vitamins such as niacin and thiamine 3 Provide fiber that supports healthy digestion 4 Deliver quick energy thanks to natural sugars 5 When combined with water, they can sustain the body in extreme situations Dates and water create a powerful duo that nourishes and energizes naturally.