Nutritional Value for Figs and Benefits

Quraan Fruits

Figs, a popular fruit in Mediterranean cuisine, particularly Greek, can be eaten dried or fresh. Dried figs are available year-round, and fresh figs are very sweet, with a chewy texture and crunchy, edible seeds. In the United States, California is the main producer of figs, where they are in season from June through September. Figs are high in fiber and rich in certain vitamins and minerals.

Basic Nutrient Values

An 8 oz. portion of fresh figs, or 228.6g, provides 167.8 calories, 1.7g protein, .6g fat, 43.5g carbohydrates, 7.5g dietary fiber and no cholesterol, according to the World's Healthiest Foods.. Figs are a good food source of vitamins B6, K and E, as well as the minerals manganese and potassium.

Vitamins

An 8 oz. portion of fresh figs provides .26mg of vitamin B6 and 10.7 micrograms of vitamin K; meeting approximately 13 percent of the recommended daily value for each. Fresh figs also are a source of vitamin E, providing 2.02mg, or 10 percent of the DV for the same serving. Vitamin B6 is necessary for proper nervous system function, breaking down glycogen, or stored glucose, into energy for the body's cells to use as protein metabolism. Vitamin K is essential for blood clotting and forming bone, while vitamin E is an antioxidant that protects cells from damage.

Minerals

Fresh figs are particularly rich in the trace mineral manganese, offering .29mg, or 14.5 percent of the DV per 8 oz. serving, and the major mineral potassium. The same amount provides just over 526mg potassium, or 15 percent of the DV. Manganese is needed for the proper functioning of certain enzymatic reactions, healthy bones, and the metabolism of protein, carbohydrates and cholesterol. Potassium is important for regulating heart beat, blood pressure and ensuring optimal fluid balance in the body.

Dietary Fiber

Few foods are as rich in dietary fiber as figs. An 8 oz. serving meets about a third of your daily requirement. According to the U.S. Dietary Guidelines for Americans, dietary fiber offers many health benefits. Fiber-rich diets might help reduce your risk of developing heart disease, lower blood cholesterol levels and aid in weight management. Those who choose diets rich in fruits and vegetables in the context of a healthy diet are less likely to develop certain types of cancers and type 2 diabetes.

Limitations

Some foods, figs included, contain a naturally occurring substance found in plant foods called oxalates. These substances have the potential, when they become too concentrated in body fluids, of crystallizing and causing health problems, so people with kidney or gallbladder problems might want to avoid figs. In addition, oxalates might interfere with calcium absorption.

Fig fruit nutrition facts

Delicious, sweet fig fruit is one of the prime fruits enjoyed since antiquity in the human history. Fig is naturally rich in much health benefiting phyto-nutrients, anti-oxidants and vitamins. Dried figs, in fact, are concentrated source of minerals and vitamins. The fully ripe fig has bell or pear shape with succulent flesh.

Fig fruit is low in calories. 100 g fresh fruits provide only 74 calories. However, they contain health benefiting soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely for optimum health and wellness.

Dried figs are an excellent source of minerals, vitamins and anti-oxidants. In fact, dried fruits are concentrated sources of energy. 100 g dried figs provide 249 calories.

Fresh figs, especially black mission, are good in poly-phenolic flavonoid anti-oxidants such as carotenes, lutein, tannins, chlorogenic acid...etc. Their anti-oxidant value is comparable to that of apples at 3200 umol/100 g.

In addition, fresh fruits contain adequate levels of some of the anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in fig fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections.

Furthermore, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus (Adult onset) condition.

Fresh as well as dried figs contain good levels of B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.

Dried figs are excellent source minerals like calcium, copper, potassium, manganese, iron, selenium and zinc. 100 g of dried figs contain 640 mg of potassium, 162 mg of calcium, 2.03 mg of iron and 232 mg of potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells.Iron is required for red blood cell formation as well for cellular oxidation.

Nutritional Benefits Of Figs

Figs are thought to be originally from small Asia and are one of the first fruits cultivated ever.
It is said that humans could live on Figs alone as a source of food -- such is the goodness and nutrition in the fruit!

Figs are a rich source of calcium, iron, magnesium, Vitamin B 6, and potassium. Figs are low in fat and high in fibre. They provide more fiber than any other common fruit or vegetable.
Figs have many health benefits. Fresh and dry figs are high in pectin, a soluble fibre that can reduce blood cholesterol. The fruit is also believed to have a laxative effect and can aid those who suffer from chronic constipation.

Listed below are some common problems and illnesses and how they can be avoided by the use of figs:

Insomnia
Figs contain a nutrient called tryptophan. This promotes good sleep and helps the brain use glucose properly, encouraging and stimulating good circulation.

Memory loss
Figs contain a lot of natural sugar - up to 60%. Sugar stimulate the brain so we can think faster and recall information more quickly. So that you can think more clear and faster. Figs are the ultimate brain fuel!

Fatigue
Fresh Figs contain up to 80% of water, as well as being one of the fruits with the highest levels of natural sugars. So they are a brilliant source of energy and stimulant for the brain. Making you more alert, responsive, fresh, as well as de-toxing the self.

Skin
Due to the Fig's high water content, they are ideal for improving the skin. The skin requires a good level of water. This will clear the skin, act as a cleanser, improve acne, oil, and general well-being.

Constipation
Figs are a natural laxative. So they can aid those suffering from constipation. They have a high level of fibre.

The heart
Due to the Fig's high level of natural sugars, they are an excellent way to replace the bleached (white) sugars with a more healthy alternative. They contain a natural fructose and glucose sugar.
A high fibre diet is one of the best ways to improve cholesterol levels, and as a result aid oneself against heart related diseases insha'Allah.
The nutrient 'tryptophan' contained in Figs encourages good circulation, allowing blood to flow more easily around the body.

Figs contain the ingredient Pectin (and soluble Fibre) which is known for its colesterol lowering effects. Thus, Figs are beneficial for those of Old age, those suffering from High Blood-pressure, Diabetes, heart-disease, hyper-tension, and other such related illnesses.

Calcium
Studies show that 80% of Americans don't consume adequate amounts of calcium daily. (NB: sorry, I could not find the statistics for calcium consumption for those of us that live in the UK! )
The majority of the calcium consumed by those in the US comes from dairy products. However, Figs are another source where much calcium could be obtained. This is also beneficial for those who are lactose intolerant (or even those who chose to be Vegans!).

Five figs provide about 250 mg of the daily recommended level of calcium.

Blood pressure
Figs are beneficial for those with heart-related diseases. Lowering colesterol, they are advantageous for those with high blood pressure.

Figs are a particularly good source of Poatassium. Potassium is a mineral crucial to the control of blood pressure. People who eat potassium-rich foods tend to have lower blood pressure and, subsequently, have less risk of related conditions such as strokes.

Stress
Physical stress results from having high levels of work to do, illnesses, not eating properly, lack of sleep. Emotional stress is triggered from dunya things, such as family woes, work/school troubles and so on. Figs are extreamely nutritious, and over-all an ideal fruit to overcome stresses and anxieties.

Figs are high in calories about 50 calories per fig but are highly nutritious snacks.

Anemia
Figs contain Iron which enriches the blood, and helps to produce it. Thus, they are ideal for women, girls and those suffering from Anemia (lack of Iron).

Digestion
Five figs provide more than 20 percent of the daily recommended allowance of fibre. Hence, they are excellent in aiding digestion and improving the condition of the stomach and bowels.

Hemorrhoids (piles)
Muhammad peace be upon him is recorded to have said to make use of Figs in order to curb Hemorrhoids.

Bones
Figs, with their high level of calcium are ideal for young growing children and for the development of bones. They are also invaluable for those suffering from Osteoporosis and brittle bones.

Weight control
Three figs, fresh or dried, contain about five grams of fibre. The soluble fibre contained in Figs can help people cut down on snacking because it causes nutrients to be absorbed more slowly, making people feel more satisfied after a meal. However, it should be remembered that Figs are high in calories.