Dried Figs: Nutrition Facts and Health Benefits You Should Know

Dried Figs: Nutrition Facts and Health Benefits You Should Know
Photo by Flavio Massari on Flickr
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Tripboba.com - A fig is a soft fruit with a thin skin that can be either green or purple. The flesh of a fig is typically red and the entirety of the fruit is edible.

Some people also use figs to help treat specific conditions related to endocrine, reproductive system, respiratory-related health problems, and the digestive tract.

Fig, especially dried fig is also beneficial for our health. In this article, we will learn together about the nutrition facts and benefits associated with dried fig consumption.

Keep reading to the very end to know more about dried figs and their benefits for your health!

Dried Figs Nutrition

Photo by Atila Yumusakkaya on Flickr

Based on the United States Department of Agriculture, here is the nutritional content of 100 grams (g) of raw and dried figs in kilocalories (kcal), g, milligrams (mg), and micrograms (mcg).

Raw Figs

  • 74kcal Calories
  • 0.75g Protein
  • 0.3g Lipids
  • 2.9g Dietary fiber
  • 16.26g Sugar
  • 35mg Calcium
  • 0.37mg Iron
  • 17mg Magnesium
  • 14mg Phosphorus
  • 232mg Potassium
  • 2mg Vitamin C
  • 7mcg Vitamin A
  • 4.7mcg Vitamin K
  • 9mcg Lutein and zeaxanthin
  • 6mcg Folate
  • 4.7mg Choline
  • 85mcg Beta-carotene

Dried Figs

  • 249kcal Calories
  • 3.3g Protein
  • 0.93g Lipids
  • 9.8g Dietary fiber
  • 47.92g Sugar
  • 162mg Calcium
  • 2.03mg Iron
  • 68mg Magnesium
  • 67mg Phosphorus
  • 680mg Potassium
  • 1.2mg Vitamin C
  • 0mcg Vitamin A
  • 15.6mcg Vitamin K
  • 32mcg Lutein and zeaxanthin
  • 9mcg Folate
  • 15.8mg Choline
  • 6mcg Beta-carotene

Are Dried Figs Good for You?

Photo by Lisa Andersson on Flickr

California Dried Figs are a perfect source of dietary fiber, both a deep purple and an amber-colored Goldens. They are also good to obtain your daily dietary fiber. Natural fiber in foods like figs can reduce the risk of cardiovascular disease, obesity, and type 2 diabetes. About 3 to 5 dried figs contain 5 grams of dietary fiber, 20% of the Daily Value.

Dried fig is nutritious since it contains a high fiber source including soluble and insoluble fibers. Dried fig contains more dietary fiber than most of the berries. Enhancing your potassium intake by preferring potassium-based foods can help reduce your blood pressure, and you can do that by eating dried figs.

Since figs are a complete food source of essential nutrients and contain no sugar, cholesterol, or sodium, they can also help you follow today's U.S. Department of Agriculture's Dietary Guidelines.

A regular lifestyle that focuses on reducing calories, making the right dietary decisions. Being physically active will also help you reach and sustain a healthier weight, decrease the chances of chronic disease, and improve health.

Dried Figs Health Benefits

Photo by lilikoi1213 on Flickr

Figs have other possible advantages, including the enhancement of digestive and cardiac wellbeing and the control of blood sugar.

1. Enhance Bone Health

About a quarter of the required daily calcium consumption is given by one cup of dried fig. The mineral is used as healthy food to guard against bone deterioration and osteoporosis. An analysis reported in Sains Malaysiana from 2018 reveals a close association between bone and fig consumption.

Researchers found that the mineral content of this fruit is very related to human milk. Several studies indicate that figs can also help reduce osteoporosis because of their high calcium, magnesium, potassium, and phosphorus levels.

These nutrients encourage and sustain bone production. Calcium and potassium can help to delay bone thinning and reduce urinary calcium loss. Figs do have an antioxidant, anticancer, anti-inflammatory, hypoglycemic, and hepatoprotective impact.

2. Support Weight Loss

Such fruits can assist with weight loss when eaten in moderation, and make healthy eating simpler. In dried figs, the fiber raises satiety and curbs appetite, which in turn tends to reduce the overall consumption of foods.

High-fiber diets, as Harvard Health Publishing points out, not only improve weight management but can also guard against heart disease and diabetes. Research published in the Journal of Nutrition and Metabolism in 2017 found a favorable correlation between low fiber consumption and higher body mass index.

Scientists believe that consuming more fiber will improve physical wellbeing and decrease weight in the body. Also, dried figs are naturally sweet and do not have added sugar. Dried figs are also healthier alternatives to cookies, chocolate milk, coffee, and other fried foods.

3. Manage blood sugar levels

In 1998, an analysis of 10 individuals with Type 1 diabetes showed that their insulin requirements could have been lowered if they had fig leaf tea with breakfast. The insulin doses fell by about 12 percent in the month after they received fig leaf tea.

Moreover, a more recent analysis showed that high-dose fig extract beverages have a lower glycemic index ( GI) than drinks that have no fig extracts.

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