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Dried figs

 
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Dried figs

You can enjoy dried figs all year round, and also enjoy their many health benefits, thanks to their uniquely dense nutritional composition.

What are Dried Figs?


Dried figs are the dried forms of the fig fruit, which grows on the fig tree, scientifically known as Ficus carica.  While fresh figs are quite popular for their juicy, luscious texture, they are rather delicate fruits and are only available for a short time each year. Fresh figs are only good for 1-2 weeks after they are harvested, and are best consumed within a few days.

Dried figs, on the other hand, can be savored throughout the year. They are also readily available in many parts of the world and have a much longer shelf life than fresh figs. This is a Middle Eastern fruit but is now widely exported to the rest of the world. Dried figs are made by either drying in the sun, or through a dehydration process to remove excess water, leaving behind a fiber-rich, nutrient-dense snack.

Dried Figs Nutrition


Dried figs contain an impressive nutritional range, including high levels of protein, carbohydrates, calcium, vitamin K, potassium, iron, and magnesium. In terms of dietary fiber, dried figs have a higher content than any other fruit. A 1/2 cup of these figs, which is about 9 dried fruits, contains just under 200 calories and has almost no fat content. These dried fruits also offer various antioxidants and active ingredients to further boost your health. There are also trace amounts of omega-6 fatty acids, glutamic acid, and linoleic acid.

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.

Good for Your Bones

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.

Use of dried fig :

Desserts: Dried fig use in many kind of cake.
Salad : you can put dried fig in the warm water after 2hr Strew them in salad and enjoy that.