10 Reasons To Eat Figs For Breakfast
Delicate in flavor, rich in adaptability, and brimming with immense health benefits; figs are every gourmand and health buff’s dream come true. However, surprisingly figs are not a popular breakfast fruit. Reasons can range from a lack of knowledge of the health benefits to a lack of recipe ideas for preparing breakfast figs. Hence to create more awareness about this interesting yet humble fruit, here are 10 health benefits of eating them for breakfast along with a few recipe ideas…
Benefits of eating figs for breakfast
1. A trove of nutrients
Figs are a rich source of several essential nutrients including Vitamin B6, potassium, manganese, calcium, and more. These nutrients are required for the functioning of various vital body processes. Thus, including figs in the morning meal helps revitalize the body with these nutrients.
2. A delicious way to lose weight
Apart from being a rich source of dietary fibers, figs are known to have a beneficial effect on the blood glucose levels. The high fiber content provides longer satiety and helps curb unhealthy cravings, while proper blood sugar management prevents glucose from being converted to fats. These actions together help prevent weight gain.
3. Prevents Constipation
Figs, fresh or dried are a rich source of fibers and pre-biotic substrate. While dietary fibers help enhance intestinal motility and cure constipation in the short term, the pre-biotic substrate enrich the probiotic flora in the large intestine, which helps promote the villi health and improves the peristaltic movements. This helps relieve constipation in the long term – an action not possible by most OTC laxatives.
4. Lower cholesterol
The pectin and insoluble fibers in these fruits go a long way in maintaining wellness of the body. These nutrients work in several ways to reduce cholesterol, they help reduce weight, which helps reduce overall fat percentage general and cholesterol in specific. They curb unhealthy cravings, thus reducing the intake of cholesterol rich foods. And most importantly, studies have shown that in presence of pectin the cholesterol is not absorbed by the gut, thus helping one to manage their cholesterol levels better.
5. Protects bone health
Each fig contains almost 79mg of calcium, along with sizeable amounts of potassium and manganese. It also contains small amounts of phosphorus. All these nutrients play an important role in bone mineralization and maintenance of bone density. Thus, regular consumption of figs helps prevent and even manage osteopenic disorders.
6. Improves GI health
Figs are rich in dietary fiber and contain the right amount of simple sugars. Moreover, they are loaded with phyto-nutrients, pre-biotics, and trace elements. Regular consumption of figs has shown to help improve probiotic quality in the large gut, enhance gut motility, and villi cell health. What’s more, these effects are best seen when the fruit is consumed between 4.00am to 10.00am.
7. Rich source of antioxidants
Each cup of fig provides over 50% of the daily needs for antioxidants in form of poly-phenolic flavonoid compounds including carotenes, lutein, tannins, and chlorgenic acid. These chemicals act as active agents in preventing free radical damage of the cells, pre-mature aging, and gene mutations of the cells.
8. Prevents inflammatory diseases and primary cancers
Regular consumption of figs has shown to prevent the occurrence of several inflammatory diseases like arthritis, rheumatic disease. Also, several types of cancer such as breast, uterine, colon, and prostate cancer are purported to be prevented or better managed by consumption of these fruits.
9. Boosts brain activity and improves concentration
Figs are a rich source of natural simple sugars including glucose, fructose, and galactose, These sugars help stabilize the blood sugar levels and provide instant energy to the body. This helps improve brain activity, promotes better cognition, and improves concentration.
10. Prevents allergic reactions
Ever woken up in the morning to hives or wheezing? If yes then figs is the fruit for you. They are highly alkaline fruits rich in an active compound called chlorogenic acid. This helps improve immunity and protects the body from allergens and ensuing allergic reactions.
Tips to include figs in breakfast
There are several ways to include figs in the breakfast; you can have them as if, or cook them. Include them in the dried form or do away with the fruits and include the leaves instead, whatever you do be assured that it is a healthy choice. To help you decide the way to eat your breakfast figs, here are a few ideas…
· Fig muffins: Forget the good old sugar loaded muffins, swap it for the healthy fig muffins. These are easy to prepare and the sweetness of the figs ensures that it can be prepared with reduced sugar.
· Fig and oatmeal porridge: Bored of the same old oatmeal preparations, add a new zing to the dish with some chopped figs. You can add slices of the dried fruit at the end of the preparation, or mix in some fresh fig puree for delightful splash of color in your morning meal. In fact you can do both for a double bonanza
· Quick crispy figs: A modified version of fruit crumble, all you need to do is mix whole-wheat flour with butter and molasses. Next cover a layer of fresh figs with this mixture and bake for 10 mins, your crispy and delectable breakfast will be ready.
· Fig smoothie: A perfect delight for those who prefer a nice fruity drink in the morning. Ready in minutes all you need to do is blend some fresh figs with ice and sugar and you are ready to go.
Thus, the health benefits of these fruits are not Fig-ment of imagination! Give yourself a health start to the day with a rich serving of these delectable fruits.
Image credits: ifood