Importance of well balance diet
All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.
FIGS
Typical serving size:
2 small figs (2
8 oz or 80 g), or ¼ cup, dried (1
2 oz or 35 g)
HOW THEY HARM
Diarrhea
Tooth decay
Canker sores
WHAT THEY HEAL
Heart disease
High cholesterol
Cancer
Diabetes
Bone loss
Constipation
FIG FACTS
Introduced to North America in about 1600, figs were planted throughout California by Spanish
missionaries in the 1700s but were not cultivated commercially until the 20th century
Technically, figs are not fruit, but flower receptacles; the true fruits are the seeds that develop, along with
the inconspicuous flowers, inside the fleshy bulb
Figs are a delicious summer fruit that can be perfectly paired with cheeses and tossed in salads
They are also very high in fiber, potassium, manganese, and a rare fruit source of calcium
When fresh figs are not available, canned or dried figs provide taste as well as nutritional benefits
Although high in calories, dried figs are a highly nutritious snack food, contributing about 10% or
more of the RDA for calcium, as well as 4 g of fiber, 300 mg of potassium, and reasonable amounts
of vitamin B6
Consuming figs with a citrus fruit or another source of vitamin C will increase the
absorption of their iron
Health Benefits
May lower the risk of heart disease
Both fresh and dried figs are good sources of pectin, a soluble
fiber that helps lower blood cholesterol and may reduce the risk of heart disease
Figs are also rich in
potassium, which aids in normal electrical activity of the heart
May help prevent diabetes
The fiber content in figs may help prevent type 2 diabetes, and lower
insulin and blood sugar levels
Helps reduce the risk of cancer
Some research suggests that high-fiber foods such as figs may
help reduce the risk of certain cancers, such as colon, breast, and prostate
Supports bone health
The calcium content of figs may help prevent bone loss associated with
age
Relieves constipation
Figs may also have a laxative effect, so they are especially beneficial to
people who suffer from chronic constipation
Health Risks
Diarrhea
Because of figs’ laxative effect, overindulging in them may provoke diarrhea for some
people
Cavities
Especially in dried form (or put into fig bars), the high sugar content may cause the fruit
to stick to teeth and contribute to tooth decay
Canker sores
Steer clear of figs if you’re prone to these painful sores
Allergies
Halve fresh fruit and top with whipped cream cheese and pistachios
Add chopped dried figs to trail mix
Glaze pork roast with no-sugar-added fig spread
Buying Tip
s
Figs do not ripen after picking, so choose the ripest ones possible
Look for unblemished figs with deep purple skin—they should be soft but not mushy
Avoid ones with
signs of mold
For the sweetest figs, connoisseurs say to look for a drip of moisture at the hole on the bottom of the fruit
You can also take a whiff and pass on those with a scent of fermentation
Storing Tips
Store figs in the refrigerator and eat them within 2 days—they are prone to spoilage