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| Image Fig Fruit |
Overview Fig fruit
Figs or figs (Ficus carica) are fruits originating from West Asia and the Mediterranean. This fruit has green, purple, or brown skin and red or white flesh. Figs have a distinctive sweet taste and chewy texture.
Figs are a good source of vitamins and minerals, such as vitamin C, vitamin A, potassium, calcium and magnesium. This fruit also contains high fiber.
Benefits of Fig Fruit for Health:
1. Digestive Health:
Figs are rich in dietary fiber, aiding digestion. They soften stool, reduce constipation, and act as a healthy prebiotic for the intestines, as per a 2018 study in "Nutrients."
2. Relieving Constipation:
Consuming figs can help combat constipation, as seen in a study in "Explore: The Journal of Science & Healing." Subjects eating around 4 dried figs (45 grams) twice daily experienced reduced pain, bloating, and constipation compared to those who didn't.
3. Lowering Heart Disease Risk:
A 2017 study in "Pharmaceutical Biology" found that figs regulate blood pressure and blood lipid levels, promoting vascular health and reducing the risk of heart disease.
4. Weight Management:
Figs are a good source of fiber. Research published in the "American Journal of Clinical Nutrition" reveals that a high-fiber diet, like figs, aids in weight management by promoting satiety, helping with weight loss.
5. Potential Anti-Cancer Effects:
Not just the fruit, but fig tree leaves also possess anti-cancer potential. A study in "Cellular and Molecular Biology" indicates that fig leaves contain natural latex with anti-cancer properties, particularly against colorectal, breast, cervical, and liver cancers.
6. Bone Health:
Dried figs are a good source of calcium, meeting daily mineral needs. Since the body doesn't produce calcium, it's crucial to obtain it from food, such as figs.
7. Skin Health:
Figs may benefit skin health, especially for those with dermatitis or dry, itchy skin. Research in "Complementary Therapies in Medicine" suggests that fig-based skin creams can alleviate dermatitis symptoms effectively. It outperformed chemical-based creams in a study involving 45 children.
8. Women's Health:
According to "OncoTargets and Therapy," dried figs are rich in antioxidants and high in fiber. The study reveals that postmenopausal women who consume dried figs reduce their risk of breast cancer by 34%. Fig consumption supports women's health by protecting against postmenopausal breast cancer and hormonal imbalances."
EXCEPTION : Effects Consumption Fig
People with the following conditions should not consume figs or figs:
1. People with allergies to figs or figs.
Figs or figs are fruit that contain protein which can trigger allergic reactions in people who are allergic to figs or figs.
2. People with diabetes.
Figs or figs contain sugar, so people with diabetes should limit their consumption of this fruit.
3. People with digestive disorders.
Figs or figs contain high levels of fiber, so people with digestive disorders, such as constipation or diarrhea, should limit their consumption of this fruit.
The effects if someone consumes figs or figs excessively are:
1. Bloating.
Figs or figs contain high levels of fiber, so they can cause bloating if consumed in excess.
2. Diarrhea.
Figs or figs also contain high fiber, so they can cause diarrhea if consumed in excess.
3. Hypoglycemia.
Figs or figs contain sugar, but they also contain fiber which can slow the absorption of sugar into the blood. If consumed in excess, figs or figs can cause hypoglycemia, which is a condition of low blood sugar levels.
4. Allergies.
Figs or figs can cause allergic reactions in people who are allergic to figs or figs. Symptoms of fig or fig allergies can include itching, rash, swelling and shortness of breath.
Adults are advised to consume 150 grams of figs or figs per day. This amount is equivalent to around 2-3 pieces per day. This amount also includes consumption of various types of fruit and is not limited to just figs or figs.
Nutrients Contained in Fig
Here are some of the nutrients contained in figs per 100 grams (approximately, because nutritional information can vary slightly):
- Calories: 74 kcal
- Carbohydrates: 19 grams
- Fiber: 2.9 grams
- Sugar: 16.3 grams
- Protein: 0.8 grams
- Fat: 0.4 grams
- Vitamin A: 142 IU
- Vitamin K: 3.3 mcg
- Folate: 3 mcg
- Calcium: 35 mg
- Magnesium: 17 mg
- Phosphorus: 8 mg
- Potassium: 232 mg
- Sodium: 1 mg
Figs contain a number of beneficial nutrients, including fiber, potassium, and a number of vitamins such as vitamins A and K. Figs also contain antioxidants that can help protect body cells from oxidative damage. Additionally, fig also contains compounds such as quercetin and resveratrol which may provide additional health benefits.
Figs can be eaten fresh or dried, and are often used in a variety of dishes, such as salads, breakfast dishes, or desserts. Also, keep in mind that the nutritional value of fig can vary depending on the ripeness of the fruit.
How to Eat Figs
- Figs can be eaten directly without processing. All parts of the fig are edible, from the thin skin to the red or purplish flesh and very small seeds.
- To eat figs, first cut the stems, then wash the figs and peel them if desired. Figs can also be baked, caramelized, or mixed into cakes.
- You can also eat figs preserved by drying or made into jam for spreading.
