By: Ozren Podnar |
Figs - juicy, sweet and therapeutic fruits |
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Whether fresh or dried, figs are rich in many healthy phytonutrients, antioxidants and vitamins.
Juicy and sweet fig is one of the first fruits enjoyed by our ancient ancestors.
Remains of figs over 11,000 years old have been found in the Middle East.
It is possible that people cultivated fig tree before wheat, barley and legumes.
Apart from the Mediterranean, its original home, figs are grown in many countries in both hemispheres.
The most widespread and most popular type is common fig (Latin name Ficus carica).
Every year it can provide two yields with several hundred fruits of various sizes and colors.
Ripe figs are shaped like a bell or a pear, with juicy meat inside.
Health benefits
Despite the low caloric value (only 74 calories per 100 g), fig contains soluble dietary fibers, minerals and vitamins.
Fresh figs are appreciated because of the abundance of antioxidants such as carotenes, tannins, lutein and chlorogenic acid.
In addition, fresh figs contain high amounts of antioxidant vitamins such as vitamin A, E and K.
Antioxidants protect us against free radicals, whose destructive effects can lead to premature aging, dementia, heart disease and cancer.
At the same time, research suggests that chlorogenic acid balances blood sugar levels.
Figs, like other foods rich in fiber, help in losing weight and maintaining a desired weight.
It was discovered that figs contain compounds with anti-carcinogenic properties - benzaldehyde and coumarins.
Preliminary medical studies have confirmed the potential effect of these compounds on prostate and skin cancer.
Figs solve the problem of corns and warts.
Overnight, put a fresh fig cut in half on the sore spot. In the morning, remove the fig and wash your feet in hot water.
Then try to remove the corn or a nipple. More severe cases may require up to five nights of treatment.
Dried figs - concentrated superfood
Dried figs are highly concentrated source of minerals, vitamins and antioxidants.
They have more calories than fresh ones - 249 calories per 100 grams.
Both fresh and dried figs contain significant amounts of B-complex vitamins such as niacin, pyridoxine, pantothenate and folic acid.
These vitamins are involved in the metabolism of carbohydrates, proteins and fats. B-complex is important for brain function, especially for a good mood.
Dried figs are an abundant source of minerals such as calcium, zinc, potassium, selenium, iron and copper.
Iron and copper are necessary for the formation of red blood cells, while potassium is an important component of cell and body fluids that helps regulate heart rate and blood pressure.
Figs boiled for tea help with brain disorders, sore throat, and pneumonia.
Leaves are also medicinal
Fig tree leaves have long been known for their medicinal properties – they treat bronchitis, warts, liver cirrhosis, high blood pressure, skin problems and sores.
But the news is that the fig tree leaves are also very good for diabetes. Fig leaf juice is commonly used. Take it immediately after getting up, with breakfast.
You can also boil the leaves of the fig tree in water and drink it as tea.
Fig leaves tea against diabetes
Pour a cup (200 ml) of boiling water over 2 teaspoons of dried fig leaves.
Cover and leave for 10-15 minutes. Then strain the mixture.
Every morning, drink a cup of tea for breakfast.
Purchasing and storing
Figs are available year-round, but the best are those harvested between May and November.
Prior to harvesting, it is necessary to let the figs to ripen fully on the tree.
You can eat them fresh or dried in the sun or artificially.
If you buy fresh figs, look for mature specimens that are soft to the touch and emit a pleasant, sweet smell.
Avoid very soft, crushed and unripe fruit, because you will be disappointed with their unpleasant taste.
Fresh figs quickly deteriorate so eat them immediately, or store them in the refrigerator, where they can keep up to three days.
Dried figs do not require special precautions, since they stay good up to eight months if stored in a cold and dry place.
If you plan to eat fresh fruits, wash them in cold water and gently pat dry with a soft cloth.
Several suggestions for serving
Figs are sweet and juicy and can be consumed without any additives.
However, you can combine them with other ingredients.
Fresh figs are a convenient addition to salads, cakes and ice creams.
Dried figs can enrich sandwiches, and various types of cakes.
If you are you preparing a porridge with oats or other whole grains, put in a couple of dry or fresh figs.
Fresh figs stuffed with goat cheese and chopped almonds can serve as appetizers or desserts.
Note:
Figs may cause sensitive individuals an allergic reaction with symptoms like vomiting, diarrhea and itching.
Fig content
Nutrients in figs per 100 grams:
- carbohydrates 19.18 g
- protein 0.75 g
- fat 0.30 g
- fiber 2.9 g
- folacin 0.06 mg
- niacin 0.4 mg
- 0.11 mg of pyridoxine
- pantothenate 0.3 mg
- 2 mg of vitamin C
- 0.05 mg vitamin K
- 232 mg of potassium
- calcium 35 mg
- magnesium 17 mg
- zinc 0.15 mg
- copper 0.07 mg
- iron 0.37 mg
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