Figs are fruits that are obtained from the Ficus carica or also called fig, a tree that is native to Asia. These fruits go through a drying process, in which the moisture and water they contain are removed, until they become the well-known dried figs; This helps the food to be preserved for much longer and also provides more benefits.
Although they are not well known, dried figs have various properties that are necessary for the body, in addition to a high content of calcium, vitamins, iron, phosphorus, chlorine, potassium and sodium, which are nutrients that work to improve transit intestinal, produce red blood cells, prevent diseases such as osteoporosis and even cancer, among other positive effects it brings to health.
Dried figs benefits
Incorporating the dried fig in the diet on a regular basis is very beneficial, since this fruit contains many properties, vitamins and minerals that are necessary for the proper functioning of the body, since they allow it to be much healthier and free of conditions.
Among the benefits that can be enjoyed with the consumption of this fruit are the following:
Acts against constipation
Dried figs contain dietary fiber and magnesium, a mineral that acts as a natural laxative, all this makes these fruits serve to treat digestive problems such as constipation. These fruits can be included as a complement to vegetables to minimize any intestinal complications, in fact it is associated with the prevention of colon cancer.
They have a high energy content
This dried fruit contains energizing properties that are ideal to provide the body with the energy it needs, so its consumption is highly recommended, especially for people who practice sports or perform strong activities that demand great energy, since in this way they can regain lost vitality.
Iron is an essential mineral for the body, since when there is a deficiency of it, people begin to present symptoms of fatigue and weakness, in addition, they can develop anemia, this because the body does not receive enough oxygen. Therefore, consuming dried fig can be very useful to prevent these problems, since by containing this mineral it can help transport oxygen in the blood.
Lowers blood cholesterol
Within the composition of nuts is pectin, a soluble fiber that is very useful for those who have high cholesterol levels in the blood, since it helps to reduce it and in turn favors the prevention of heart disease.
Serves to control blood pressure
Another benefit of eating dried figs is that their high potassium content considerably improves blood pressure, helping to stabilize and even reduce symptoms almost immediately. Problems caused by poor circulation can also be fixed by eating this dried fruit for breakfast, especially when combined with whole grains.
Contains anti-cancer properties
According to some research, dried figs are so nutritious that they contain properties capable of preventing cancer, this occurs thanks to the fact that it is one of the richest fruits in selenium, a nutrient that works as a detoxifier and antioxidant.
Useful for weight loss diets
This fruit is very useful for those who are following a diet to lose weight, as it helps control appetite by providing a feeling of satiety, this is possible thanks to the soluble fiber that is within its composition.
Increases the quality of breast milk
Calcium and magnesium are vital for mothers who are breastfeeding, which is why the consumption of dried figs is recommended in these cases, since they are capable of providing this essential requirement for infant feeding. A mother who eats dried figs, along with other nutritious foods, can be reassured knowing that she is giving her baby very good quality milk.
Again, calcium is in charge of helping the bones to be strengthened, in this way diseases such as osteoporosis are avoided, and it works as an assistant to promote the development of the bone callus, after having undergone any surgical intervention or fracture.
In addition, it is recommended that people who are already in their third age consume figs at least once a week, this in order to remineralize the bone system for better functioning. The youngest also require calcium to encourage their growth naturally, so the dried fig can be beneficial.
Properties of dried figs
It is surprising how such a small dried fruit is capable of providing so many nutrients to the body, which are represented in:
In addition to having the following vitamins:
- Vitamin A.
- Vitamins B1, B2, B3.
- C vitamin.
- Vitamin E.
Different ways to consume dried figs
Preparing dried figs is a relatively simple task, since the fig fruit is first crushed, then passed to a fence and exposed to the sun. For this, it is necessary to give the fig a couple of turns while waiting for the water to evaporate properly.
Some ways to incorporate the dried fig in the diet, are the following:
- Ice creams.
- Main courses.
It is appropriate to maintain an intake of at least 30 grams of dried figs daily, in order to enjoy its benefits healthily, this of course if there is no contraindication that prevents its consumption.
Contraindications of dried figs
Generally, this dried fruit does not represent any danger for those who consume it, however, due to its components, there are certain cases in which its intake should be avoided or in any case moderate. Among the contraindications of dried figs the following are mentioned:
- Figs contain large amounts of sugar, so it is not recommended for those with diabetes.
- As it has a high caloric content, people who are obese should not eat it frequently, as it can influence a higher weight gain than the current one.
This fruit is highly recommended, as it provides many health benefits; However, it is necessary that its intake be moderate, because an excess of it can cause the following:
- Allergies and intoxication.
In case of presenting some of these symptoms it is advisable to avoid the ingestion of the fruit, in addition, if the discomfort continues it is necessary to go to a specialist to be treated.
Conclusion, is the consumption of dried figs recommended?
The dried fig is one of those fruits that cannot be overlooked when it comes to including it in a balanced diet, as long as there are no contraindications that prevent it, since it contains many nutrients that are necessary to keep the body healthy and hence a better quality of life.
However, it is important to note that although it is a healthy fruit, excessive consumption of it can cause some side effects to health, so it is important that its intake is moderate.
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.