Figs Nutritional Profile
• Energy value (calories per serving): Moderate (fresh figs) High (dried figs)
• Protein: Low
• Fat: Low
• Saturated fat: Low
• Cholesterol: None
• Carbohydrates: High
• Fiber: Very high
• Sodium: Low (fresh or dried fruit) High (dried fruit treated with sodium sulfur compounds)
• Major vitamin contribution: B vitamins
• Major mineral contribution: Iron (dried figs)
How Many Nutrients in This Food
• Figs, whether fresh or dried, are high-carbohydrate food, an extraordinarily good source of dietary fiber, natural sugars, iron, calcium, and potassium.
• Ninety-two percent of the carbohydrates in dried figs are sugars (42 percent glucose, 31 percent fructose, 0.1 percent sucrose). The rest is dietary fiber, insoluble cellulose in the skin, soluble pectins in fruit.
• The most important mineral in dried this is iron. Gram for gram, this have about 50 percent as much iron as beef liver (0.8 mg/gram vs. 1.9 mg/gram).
• One medium fresh this has 1.4 g dietary fiber, six grams sugars, and 0.18 mg iron (1 percent of the RDA for a woman, 2 percent of the RDA for a man).
• A similar size dried, uncooked this food has 0.8 g fiber, four grams sugars and the same amount of iron as a fresh this food.
How To Nutritious This Food
• Dried (but see How other kinds of processing affect this food, below).
Diets That May Restrict or Exclude This Food
• Low-fiber, low-residue diets
• Low-sodium (dried figs treated with sulfites)
How To Buying This Food
Look for:
Plump, soft fresh this food whose skin may be green, brown, or purple, depending on the variety.
• As figs ripen, the pectin in their cell walls dissolves and the figs grow softer to the touch.
• The largest, best-tasting this food are generally the ones harvested and shipped in late spring and early summer, during June and July. Choose dried this food in tightly sealed airtight packages.
Avoid:
Fresh this food that smell sour. The odor indicates that the sugars in the fig have fermented; such fruit is spoiled.
How To Storing This Food
Refrigerate fresh figs.
Dried figs can be stored in the refrigerator or at room temperature; either way, wrap them tightly in an air- and moistureproof container to keep them from losing moisture and becoming hard. Dried this food may keep for several months.
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How To Preparing This Food
• Wash fresh this food under cool water; use dried figs right out of the package. If you want to slice the dried this food, chill them first in the refrigerator or freezer: cold this food slice clean.
Type of figs
There are many species of figs found around the world and they are known by about 700 different names. Each type has its own distinct taste and sweetness. The benefits of eating figs can be almost the same. The most common types of this food are as follows
Black Mission:
It is black or light purple on the outside, while it is pink on the inside. This fig is not only sweet to eat, but it also contains juice. It can be used to enhance the taste of cakes or food.
Calimyrna:
It is greenish-yellow in color from outside. Its size is the largest compared to other varieties and its taste is also different.
Brown Turkey:
The outer color of this food is purple and the flesh is red. Its taste is mild and less sweet. It is used to enhance the taste of salads.
Adriatic:
Its outer layer is light green and inside is pink. Due to its light color, it is also called white fig. It is the sweetest and can be eaten as a fruit.
Kadota:
This food is green in color and has purple colored flesh. It is the least sweet of all fig varieties. It can be eaten raw, but it can also be eaten by heating it and adding a little salt on top.
What Happens When You Cook This Food
• Fresh this food contain ficin, a proteolytic (protein-breaking) enzyme similar to papain in papayas and bromelin in fresh pineapple.
• Proteolytic enzymes split long-chain protein molecules into smaller units, which is why they help tenderize meat.
• Ficin is most effective at about 140–160°F, the temperature at which stews simmer, and it will continue to work after you take the stew off the stove until the food cools down.
• Temperatures higher than 160°F inactivate ficin; canned this food which have been exposed to very high heat in processing will not tenderize meat.
• Both fresh and dried this food contain pectin, which dissolves when you cook the figs, making them softer. Dried figs also absorb water and swell.
How Other Kinds of Processing Affect This Food
Drying.
This food contain polyphenoloxidase, an enzyme that hastens the oxidation of phenols in the fig, creating brownish compounds that darken its flesh.
• To prevent this reaction, this may be treated with a sulfur compound such as sulfur dioxide or sodium sulfite.
• People who are sensitive to sulfites may suffer serious allergic reactions, including potentially fatal anaphylactic shock, if they eat figs that have been treated with one of these compounds.
Canning.
Canned figs contain slightly less vitamin C, thiamin, riboflavin, and niacin than fresh figs, and no active ficin.
Medical Uses and/or Benefits
Iron supplementation.
Dried this food are an excellent source of iron.
As a laxative.
This food are a good source of the indigestible food fiber lignin. Cells whose walls are highly lignified retain water and, since they are impossible to digest, help bulk up the stool.
• In addition, ficin has some laxative effects. Together, the lignin and the ficin make figs (particularly dried figs) an efficient laxative food.
Lower risk of stroke.
Potassium lowers blood pressure. According to new data from the Harvard University Health Professionals Study, a long-running survey of male doctors, a diet rich in high-potassium foods such as bananas may also reduce the risk of stroke.
• The men who ate the most potassium-rich foods (an average nine servings a day) had 38 percent fewer
strokes than men who ate the least (less than four servings a day).
benefits for hair
Often hair fall starts due to lack of nutrients. According to a research done on rats, a formula prepared by combining figs with natural ingredients like coconut oil and soybeans can stimulate hair growth by increasing the production of beta-carotene. At the same time, research has found that extracts of fig leaves can be beneficial in preventing problems like androgenic alopecia (a type of baldness).
Benefits to increase immunity
If our immunity is not good, then many diseases surround our body. Therefore, if the immunity is to be improved, then the consumption of this food can be beneficial for that. Figs contain a compound called polysaccharide, which has immunomodulatory effects. Immunomodulator works to improve immunity. Therefore, consuming figs daily can be beneficial.
Food/Drug Interactions
MAO inhibitors.
Monoamine oxidase (MAO) inhibitors are drugs used as antidepressants or antihypertensives. They inhibit the action of natural enzymes that break down tyramine, a nitrogen compound formed when proteins are metabolized, so it can be eliminated from the body.
• Tyramine is a pressor amine, a chemical that constricts blood vessels and raises blood pressure. If you eat a food rich in one of these chemicals while you are taking an MAO inhibitor, the pressor amines cannot be eliminated from your body, and the result may be a hypertensive crisis (sustained elevated blood pressure).
• There has been one report of such a reaction in a patient who ate canned figs while taking an MAO inhibitor.
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