Figs: Vitamin Content In Fresh And Dried Fruit, Benefits For The Body, Contraindications

The fig is an ancient fruit crop grown by the indigenous people of the eastern Mediterranean. Figs most often grow in subtropical climates. The ancient Kariya, a region on the southwestern coast of Asia Minor, is considered to be the birthplace of the fig, hence another name for the fruit, the Karian ficus.

To date, more than a thousand varieties of figs have been identified. All of them are mainly distinguished by a unique color, a special shape of the fruit, taste and yield. Some varieties of figs are suitable for drying and canning, and some should be consumed fresh.

Raw figs have a sweet but not cloying taste and a rich, sweet smell. The pulp is dense, because of the abundance of small seeds it crunches on the teeth.

Chemical composition, vitamins and trace elements in figs

Figs are rich in useful substances, natural vitamins and minerals. Figs contain organic acids, natural sugars, tannins, proteins, fats and carbohydrates. Figs are a rich source of fiber, which is essential for the health of the human gastrointestinal tract. The sugar content in the fruit is 24%.

Calorie content and BJU in fresh fruits (100 g):

• proteins - 0.7 g
• fats - 0.2 g
• carbohydrates - 12 g
• calories - 74 kcal

Macronutrients

trace elements

The content of vitamins and trace elements in dried figs

Fresh fig fruit contains about 12% of valuable dietary fiber. The water content is approximately 80% and that is why they effectively relieve heat and help quench thirst. By the amount of iron, figs are significantly superior to apples.

The chemical composition of fresh and dried fruits, as well as their beneficial properties, are seriously different.

Calorie content and BJU in dried fruits (100 g):

• protein 2.5 g
• fats 0 g
• carbohydrates 65 g
• calories 275 kcal

Macronutrients

trace elements

Dried figs contain about 80% of valuable dietary fiber, water is contained in a minimal amount, so the calorie content of this fruit is much higher compared to fresh figs. Dried figs act as a source of potassium, second only to nuts in its content.

Why figs are good for the body

Figs contain a large amount of tryptophan (an essential amino acid from which vitamin B3 and serotonin are synthesized, the “happiness hormone”), which has a positive effect on the brain and nervous system. According to a study by scientists, tryptophan allows you to increase performance under stressful conditions, improves sleep, allows you to respond more calmly to unpleasant situations and is an excellent cure for depression.

Tryptophan also helps to reduce headaches and migraines, makes it easier to endure the painful symptoms of PMS in women, reduces the likelihood of a stroke, improves memory and performance.

Figs are famous for their anti-inflammatory properties.

In folk practice, it is recommended to use a decoction of figs to get rid of colds, severe coughs, inflammation of the throat, respiratory tract and gums. A warm and warming fig tea can be effective in making you feel better with bronchitis and laryngitis.

A number of substances contained in figs are involved in the discharge of sputum from the lungs, facilitate breathing and improve the patient's well-being. It normalizes body temperature, extremely effectively fighting viruses and pathogens.

The unique qualities of fig fruits are used in traditional medicine to fight cancer cells. For example, according to a report published by the Department of Pharmaceutical Chemistry of the China University of Pharmacy, scientists have found that a number of components found in figs are toxic to certain human cancer cells. These findings led scientists to take a closer look at the bioactive chemicals in figs and their potential applications for disease control.

Figs contain a huge amount of fiber - dietary fiber that ensures the health of the gastrointestinal tract, as well as being a prebiotic and a food source for symbiotic (beneficial) bacteria that live in the gastrointestinal tract.

Fiber is an integral part of our diet, helps to prevent diseases of the gastrointestinal tract, and also reduces the risk of heart disease. In addition, there is a special role of figs in weight loss, because it provides a feeling of satiety. Fig peel has unique antiseptic properties, destroying harmful microorganisms, parasites and heavy toxic metals. The seeds of this fruit fall into the bends of the intestines and destroy pathogenic bacteria, fungi and viruses. Regular consumption of figs may help reduce symptoms of bloating and constipation caused by a lack of fiber in the diet.

Due to the antioxidant properties of this fruit, it brings considerable benefits to the human body. Free radicals destroy the cell membrane, thereby causing premature loss of fluid and other vital elements. Free radicals provoke the development of many processes resembling rust or decay, which in fact “eats” a person from the inside over the years. Today, the development of many diseases is associated with the destructive effect of oxidants, that is, free radicals, on the human body. Among them are cancer, diabetes, asthma, arthritis, heart disease, Alzheimer's disease, multiple sclerosis, as well as weakened immunity and premature aging.

Sources of free radicals:

• radiation;
• bad habits (alcohol abuse and smoking);
• toxic substances that enter the body with food (preservatives, xenobiotics, dangerous food dyes, dangerous antioxidants, flavor and aroma enhancers, color fixatives, parabens);
• malnutrition (“fast food”, convenience foods, fast food, stale food);
• poor water quality;
• stress (a large amount of adrenaline and cortisol in the blood contributes to the appearance of free radicals).

Antioxidant molecules have the ability to neutralize the work of free radicals, while protecting cells from the damaging effects on the body. Figs contain a large amount of antioxidants (trace elements, vitamins C and E, carotenoids). The polyphenols found in figs are great for fighting oxidative stress. Such substances are present in the pulp and peel of fruits, as well as in their leaves. According to studies, dried figs contain the highest amount of polyphenolic components, and it has a much more noticeable antioxidant effect. That is why figs are so popular in all parts of the world, because in addition to their great benefits, they are also easy to store and quite convenient to take with you.

Fig leaves and their health benefits

The leaves of the trees of this fruit are also incredibly valuable for the health of the body, mainly due to their antioxidant abilities.

1. Antidiabetic effect

   Studies have shown a decrease in blood glucose levels in rats when using an extract from the leaves of the tree. Further results from this study showed a reduction in cholesterol levels as well as a normalization of antioxidant activity to combat oxidative stress caused by diabetes.

    

2. Anti-age effect in cosmetology

   According to studies, scientists have found that fig leaf extract helps in the fight against wrinkles due to its antioxidant and anti-collagenase activity.

    

How many figs can you eat per day

Figs are eaten fresh, dried, dried and canned. They are used to prepare numerous dishes: pastries, desserts, salads, sauces.

It is best to consume whole and fresh fruits, including figs. It is in this form that more nutrients, vitamins and trace elements are stored.

Figs are a very good and healthy alternative to the usual sweets.

Any dried fruit, including figs, is a fruit from which all water has been removed, which means that the concentration of sugar in it is increased. You can only consume dried fruit in moderation, but even in this case, eating 1 - 2 pieces of dried figs per day, you will get more health benefits than the usual industrial sweets.

Figs: contraindications for use

Despite the rich chemical composition of figs, you should be more careful about sweet fruits if you have symptoms of the following diseases:

• obesity;
• insulin resistance;
• diabetes;
• gout;
• acute inflammatory bowel disease.

Dried figs are strictly prohibited for use in pancreatitis, due to the fact that it can contribute to exacerbations of this disease. However, be aware that figs can reduce the effectiveness of some diabetes medications.

How to choose and store figs

In order to choose ripe and tasty fruits, you need to see if they have any mechanical damage, as they accelerate spoilage and start the fermentation process of the fruit. You can look at the hole in the top of the fruit, and if liquid comes out of it, fermentation has already begun. If the fruit is dry, not wet or shriveled, it is a good fig. In addition, the fruit should be smooth, and the skin elastic under pressure, with a pronounced sweet taste.

Today it is becoming more and more difficult to find truly tasty and ripe figs, which is why when choosing figs, it is necessary to carefully study the appearance of the fruits, slightly probing and pressing on them.

It is important to note that fresh figs are perishable products, and therefore it is recommended to eat them as early as possible. The first harvest takes place from mid-June to mid-October. A ripe fruit harvested from a tree at room temperature will keep for only a few hours. Figs spoil so quickly because they contain a lot of enzymes that promote ripening. Enzymes soften the walls of the fruit, increasing the concentration of sugars, so the fruit becomes the most nutritious and attractive. This process takes place over several hours.

Store fresh figs in the refrigerator in a glass container, always dry. It is advisable not to put them in handfuls (so as not to crush), but store them individually, in small portions. With proper storage, figs can be stored for 7 to 14 days at a temperature of +1 and a relative humidity of 87 - 90%.

Dried figs keep much longer and can serve as a healthy snack. Under proper conditions, figs can be stored on the shelf for 18 to 24 months. Giving dried figs "life" is quite simple: just dip them in boiling water or steam them for a while.

To prevent the figs from spoiling, you can dry them yourself. Unusually for most other fruits, according to research, the number of beneficial properties in figs only increases after drying. That is why figs are often used in cooking: they go well with meat dishes and various types of cheeses. To increase the shelf life, figs are often canned and frozen.

Steps for drying figs in the oven:

1. Preheat the oven to 140 degrees.

2. Rinse the fruits and dry them with a towel.

3. Cut the fig into halves of the stalk to the very tip.

4. Place the figs, cut side up, on a well-ventilated wire rack.

5. Place the figs in the oven, turning occasionally as they dry.

6. Dry the figs for 8-24 hours.

Fig Recipes

Unusual salad with figs

Ingredients:

• 1 pack of kale (kale);
• 1 tablespoon raw-pressed sesame oil;
• 1 tablespoon fresh lemon juice;
• 1 teaspoon chopped ginger root;
• 8 chopped dried figs;
• 1⁄2 avocado, peeled and diced
• 1⁄4 cup cashews;
• 2 hard boiled eggs, peeled and chopped;
• sesame seeds for decoration.

Cooking:

1. Rinse the kale leaves, remove the stems and chop the leaves. Place the leaves in a steamer or saute pan and steam for 2-3 minutes until they are wilted but still slightly crispy.

2. After that, remove the kale from the heat and transfer to an ice bath, let cool. Strain the leaves through a colander, pat dry and set aside.

3. For the dressing, in a small bowl, whisk together the sesame oil, lemon juice, and ginger until smooth.

4. Add cabbage and remaining ingredients - figs, avocado, cashews, eggs to a serving bowl and pour over the resulting dressing.

5. Mix ingredients and serve with sesame seeds.

Enjoy your meal!