Soaked figs and dates have become go-to options for health-conscious snackers, offering a rich supply of essential minerals while acting as natural sweeteners. Each has its unique strengths: figs are rich in calcium, while dates are sweeter and lower in fat. Soaking these fruits enhances digestion and nutrient absorption by reducing their anti-nutrient content, making them easier to chew-especially figs. Special health advantages Figs offer special health advantages, particularly for digestive health. They contain prebiotics, which nourish beneficial gut bacteria, enhancing digestion and maintaining a balanced microbiome. Dates, on the other hand, are nutrient-dense and energy-packed, making them a favourite among athletes. Their natural sugars-fructose, glucose, and sucrose-provide an instant energy boost, especially after physical activity. Despite being high in energy, dates deliver a wealth of nutrients with relatively low calories, making them an excellent portable energy source or pre-workout snack. Which is higher in nutrients? Soaked figs are rich in dietary fibre, which supports healthy digestion and promotes a feeling of fullness. By adding a few figs to your meals, you can easily boost your daily fibre intake. Figs are also packed with essential nutrients like calcium, magnesium, potassium, and vitamins A, B and K, which contribute to strong bones, muscles, and overall well-being. Soaked dates, with their high natural sugar content, serve as a great natural sweetener and are among the best energy boosters. They're loaded with antioxidants, such as flavonoids and carotenoids, which protect cells and reduce inflammation. Additionally, dates are high in fibre and offer more iron, calcium, and potassium, supporting heart health and helping regulate blood pressure. How to include them in a diet? Soaked figs are incredibly versatile. They can be blended into smoothies, added to salads, or used as natural sweeteners in baked goods. With their unique texture and flavour, figs work well in both sweet and savoury dishes, adding a delightful twist to various recipes. Soaked dates are equally adaptable. Perfect for snacking, they can be shaped into energy balls or used in desserts. Their sweetness complements aromatic dishes like flavoured muesli and sweet smoothies, making them a great addition to a wide range of meals and treats.