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Health Benefits of Figs
Figs originated in Arabia and grow best in areas with hot, dry summers and cool, wet winters. Although considered a fruit, the fig is actually an inverted flower, and the seeds are the fruit, according to the California Fig Advisory Board. Flower or fruit, the nutrient-rich dried fig can help you meet some of your essential nutrient needs, making it a healthy addition to your diet.
High in Fiber
A 1/2-cup serving of dried figs contains 7.3 g of fiber. Including more fiber in your diet can help lower your risk of chronic illness such as heart disease and diabetes. Dried figs contain both soluble and insoluble fiber. Soluble fiber slows digestion for appetite and blood sugar control and also helps lower blood cholesterol levels. Insoluble fiber adds bulk to stool, improving bowel function. Healthy adult women need 21 to 25 g of fiber a day, and adult men 30 to 38 g of fiber a day.
Figs contain more calcium than most other fruits, according to the California Fig Advisory Board, with 121 mg in a 1/2-cup serving. Adequate calcium intake supports bone health and growth, and reduces your risk of developing osteoporosis. Adults need 1,000 to 1,200 mg of calcium a day. One serving of dried figs meets 12 percent of your daily value for calcium, almost the same as 1 cup of unpacked cottage cheese. Including a variety of calcium-rich foods in your diet, like dried figs, can make help ensure that you meet your daily needs.
Lowers Blood Pressure
Consuming dried figs can help you meet your daily potassium needs and help lower your blood pressure. A 1/2-cup serving of dried figs contains 507 mg of potassium. Potassium is a mineral that helps maintain fluid balance. Increasing your daily intake of potassium can help blunt the effects of sodium, helping to lower your blood pressure. The American Heart Association says a healthy diet should contain 4,700 mg of potassium a day from natural foods. One serving of dried figs can help you meet 10 percent of your daily potassium needs.
Good Source of Iron
Dried figs can also help you meet your iron needs. A 1/2-cup serving of dried figs contains 1.5 mg of iron. Iron is an essential mineral needed to help transport oxygen in your blood. Without enough iron in your diet, delivery of oxygen to your cells decreases, causing you to feel tired and weak and more susceptible to infection. Adult men and women over the age of 51 need 8 mg of iron a day, and women between the ages of 19 and 50 need 18 mg of iron a day.
Beneficial Nutrients
Fresh figs contain 2 g of fiber per fig, and 1/2 cup of dried figs contains 5.4 grams. Most females need 25 g of fiber a day, while most men need 38 grams a day. Eating adequate amounts of fiber from figs and other foods not only increases the efficiency of your digestive system, but can also help you stay full. Figs also contain iron, calcium, potassium and a trace of fat. Eating one fig gives you 6 mg of vitamin C, a trace of B vitamins, no vitamin A and a trace of lutein and zeaxanthin. These two nutrients may help macular degeneration caused by age, according to the Linus Pauling Institute.
Weight Loss Benefits
Eating figs can help you follow a Mediterranean-style diet, which emphasizes fresh fruits, healthy fats, vegetables, fish and olive oil. A meta-analysis study published in the February 2011 issue of the journal "Metabolic Syndrome and Related Disorders" concluded that following a Mediterranean-style diet, in conjunction with reduced caloric intake, can help people lose weight. Nancy Jones, registered dietitian for the Cleveland Clinic includes figs among other fruits and vegetables to eat when using a Mediterranean diet. Using figs while losing weight can also make it easy to meet your fruit requirement.
Strategies
If you purchase fresh figs, choose firm figs with the stems still attached. Keep fresh figs in the refrigerator to lengthen their shelf life. Simply wash the fruit before eating. When using dried figs, the California Fig Advisory Board recommends keeping the package in the pantry in an airtight container. Use figs as a snack, in plain Greek yogurt or as a side dish with a piece of grilled seafood or chicken. You can include figs in a fruit salad, or stuff the figs with fat-free cream cheese, almonds, celery and paprika.
Constipation and Figs
Constipation -- in which your bowel movements become infrequent, difficult or painful due to hard, constricted stools -- can make you uncomfortable, distracted and irritable. Insufficient dietary fiber is often the culprit; other causes include inadequate fluid intake, sedentary lifestyle and certain medications. Nutritionists and natural healers often recommend figs to alleviate constipation. High in beneficial fiber as well as being tasty and nutritious, figs may be just the thing to help get sluggish bowels moving again.
Features
Although individual habits can vary greatly, bowel movements that occur less than three times a week -- along with hard, dry stools -- generally indicate constipation. Other symptoms include straining excessively, a feeling that your bowels aren't fully emptied and a sensation of rectal blockage. In addition to insufficient fiber, fluids and exercise, certain medical conditions can cause constipation. If symptoms are severe and if bowel movements occur more than three days apart despite changes in diet and exercise, MayoClinic. com advises seeing your doctor. Also, seek care medical care right away if you have severe abdominal pain, bloody or pencil-thin stools, constipation alternating with diarrhea or unexplained weight loss. Your doctor may recommend lifestyle changes, such as eating a high-fiber diet and getting more physical activity. He may also recommend laxatives or stool softeners.
Fig Basics
Figs, botanically known as Ficus carica, are small, pear-shaped fruits with succulent flesh and a rich, sweet flavor with overtones of caramel. Popular varieties include Brown Turkey, Kadota and Black Mission. Four raw figs contain 1.50 g of protein, .60 g of total fat, 38.36 g of carbohydrates, 5.8 g of total dietary fiber and 32.52 g of natural sugars. Figs are low in fat, low in salt, high in fiber and cholesterol-free. Packed with antioxidants, vitamins, minerals and fiber, these nutritious little fruits contain a modest 37 calories apiece. High in calcium and potassium, figs also contain the trace minerals manganese, copper, iron, zinc and selenium, as well as the antioxidant vitamins A, E and K.
Benefits for Constipation
Figs are an excellent source of dietary fiber. Also called bulk or roughage, fiber can help relieve constipation by promoting the movement of material through the large intestine, while adding bulk, weight and softness to stools. All On Health endorses figs for constipation, reporting that they assist digestion by cleansing the intestine. MayoClinic. com suggests eating a serving of fruit, such as figs, at each meal. To get the maximum benefit from figs, eat the skins as well as the pulp; this is where the majority of the fiber is found. MayoClinic.com advises drinking plenty of water when you eat fiber-rich foods; this can soften stools and help them to pass more easily. In addition to promoting regularity, fiber-rich foods can help to regulate weight, lower cholesterol, stabilize blood sugar levels and help to prevent serious diseases such as diabetes, cancer, cardiovascular disease and strokes.
Selection and Use
Ripe figs can range in color from pale green to yellow to purplish-crimson, depending on the variety. To ensure good quality and freshness, select figs with intact, shiny skin and a yielding, soft -- but not mushy -- consistency. Avoid figs with bruises or signs of fungus. The fig should smell sweet and fragrant, with no whiff of mold. Figs should be eaten within two to three days of purchase; store them in a plastic zip pouch to ensure freshness.
source--Quranfruitz
Figs originated in Arabia and grow best in areas with hot, dry summers and cool, wet winters. Although considered a fruit, the fig is actually an inverted flower, and the seeds are the fruit, according to the California Fig Advisory Board. Flower or fruit, the nutrient-rich dried fig can help you meet some of your essential nutrient needs, making it a healthy addition to your diet.
High in Fiber
A 1/2-cup serving of dried figs contains 7.3 g of fiber. Including more fiber in your diet can help lower your risk of chronic illness such as heart disease and diabetes. Dried figs contain both soluble and insoluble fiber. Soluble fiber slows digestion for appetite and blood sugar control and also helps lower blood cholesterol levels. Insoluble fiber adds bulk to stool, improving bowel function. Healthy adult women need 21 to 25 g of fiber a day, and adult men 30 to 38 g of fiber a day.
Figs contain more calcium than most other fruits, according to the California Fig Advisory Board, with 121 mg in a 1/2-cup serving. Adequate calcium intake supports bone health and growth, and reduces your risk of developing osteoporosis. Adults need 1,000 to 1,200 mg of calcium a day. One serving of dried figs meets 12 percent of your daily value for calcium, almost the same as 1 cup of unpacked cottage cheese. Including a variety of calcium-rich foods in your diet, like dried figs, can make help ensure that you meet your daily needs.
Lowers Blood Pressure
Consuming dried figs can help you meet your daily potassium needs and help lower your blood pressure. A 1/2-cup serving of dried figs contains 507 mg of potassium. Potassium is a mineral that helps maintain fluid balance. Increasing your daily intake of potassium can help blunt the effects of sodium, helping to lower your blood pressure. The American Heart Association says a healthy diet should contain 4,700 mg of potassium a day from natural foods. One serving of dried figs can help you meet 10 percent of your daily potassium needs.
Good Source of Iron
Dried figs can also help you meet your iron needs. A 1/2-cup serving of dried figs contains 1.5 mg of iron. Iron is an essential mineral needed to help transport oxygen in your blood. Without enough iron in your diet, delivery of oxygen to your cells decreases, causing you to feel tired and weak and more susceptible to infection. Adult men and women over the age of 51 need 8 mg of iron a day, and women between the ages of 19 and 50 need 18 mg of iron a day.
Beneficial Nutrients
Fresh figs contain 2 g of fiber per fig, and 1/2 cup of dried figs contains 5.4 grams. Most females need 25 g of fiber a day, while most men need 38 grams a day. Eating adequate amounts of fiber from figs and other foods not only increases the efficiency of your digestive system, but can also help you stay full. Figs also contain iron, calcium, potassium and a trace of fat. Eating one fig gives you 6 mg of vitamin C, a trace of B vitamins, no vitamin A and a trace of lutein and zeaxanthin. These two nutrients may help macular degeneration caused by age, according to the Linus Pauling Institute.
Weight Loss Benefits
Eating figs can help you follow a Mediterranean-style diet, which emphasizes fresh fruits, healthy fats, vegetables, fish and olive oil. A meta-analysis study published in the February 2011 issue of the journal "Metabolic Syndrome and Related Disorders" concluded that following a Mediterranean-style diet, in conjunction with reduced caloric intake, can help people lose weight. Nancy Jones, registered dietitian for the Cleveland Clinic includes figs among other fruits and vegetables to eat when using a Mediterranean diet. Using figs while losing weight can also make it easy to meet your fruit requirement.
Strategies
If you purchase fresh figs, choose firm figs with the stems still attached. Keep fresh figs in the refrigerator to lengthen their shelf life. Simply wash the fruit before eating. When using dried figs, the California Fig Advisory Board recommends keeping the package in the pantry in an airtight container. Use figs as a snack, in plain Greek yogurt or as a side dish with a piece of grilled seafood or chicken. You can include figs in a fruit salad, or stuff the figs with fat-free cream cheese, almonds, celery and paprika.
Constipation and Figs
Constipation -- in which your bowel movements become infrequent, difficult or painful due to hard, constricted stools -- can make you uncomfortable, distracted and irritable. Insufficient dietary fiber is often the culprit; other causes include inadequate fluid intake, sedentary lifestyle and certain medications. Nutritionists and natural healers often recommend figs to alleviate constipation. High in beneficial fiber as well as being tasty and nutritious, figs may be just the thing to help get sluggish bowels moving again.
Features
Although individual habits can vary greatly, bowel movements that occur less than three times a week -- along with hard, dry stools -- generally indicate constipation. Other symptoms include straining excessively, a feeling that your bowels aren't fully emptied and a sensation of rectal blockage. In addition to insufficient fiber, fluids and exercise, certain medical conditions can cause constipation. If symptoms are severe and if bowel movements occur more than three days apart despite changes in diet and exercise, MayoClinic. com advises seeing your doctor. Also, seek care medical care right away if you have severe abdominal pain, bloody or pencil-thin stools, constipation alternating with diarrhea or unexplained weight loss. Your doctor may recommend lifestyle changes, such as eating a high-fiber diet and getting more physical activity. He may also recommend laxatives or stool softeners.
Fig Basics
Figs, botanically known as Ficus carica, are small, pear-shaped fruits with succulent flesh and a rich, sweet flavor with overtones of caramel. Popular varieties include Brown Turkey, Kadota and Black Mission. Four raw figs contain 1.50 g of protein, .60 g of total fat, 38.36 g of carbohydrates, 5.8 g of total dietary fiber and 32.52 g of natural sugars. Figs are low in fat, low in salt, high in fiber and cholesterol-free. Packed with antioxidants, vitamins, minerals and fiber, these nutritious little fruits contain a modest 37 calories apiece. High in calcium and potassium, figs also contain the trace minerals manganese, copper, iron, zinc and selenium, as well as the antioxidant vitamins A, E and K.
Benefits for Constipation
Figs are an excellent source of dietary fiber. Also called bulk or roughage, fiber can help relieve constipation by promoting the movement of material through the large intestine, while adding bulk, weight and softness to stools. All On Health endorses figs for constipation, reporting that they assist digestion by cleansing the intestine. MayoClinic. com suggests eating a serving of fruit, such as figs, at each meal. To get the maximum benefit from figs, eat the skins as well as the pulp; this is where the majority of the fiber is found. MayoClinic.com advises drinking plenty of water when you eat fiber-rich foods; this can soften stools and help them to pass more easily. In addition to promoting regularity, fiber-rich foods can help to regulate weight, lower cholesterol, stabilize blood sugar levels and help to prevent serious diseases such as diabetes, cancer, cardiovascular disease and strokes.
Selection and Use
Ripe figs can range in color from pale green to yellow to purplish-crimson, depending on the variety. To ensure good quality and freshness, select figs with intact, shiny skin and a yielding, soft -- but not mushy -- consistency. Avoid figs with bruises or signs of fungus. The fig should smell sweet and fragrant, with no whiff of mold. Figs should be eaten within two to three days of purchase; store them in a plastic zip pouch to ensure freshness.
source--Quranfruitz