Figs are summer/fall fruits with a dark green to purple color and a succulent, soft flesh. They’re healthy, rich in antioxidants, vitamins and minerals as well as phytonutrients. Figs Fruit grow in temperate climates and they can be found throughout the entire year, but they’re in their best shape and taste from May until November. They can be found fresh or dried.
Figs offer many health benefits and are recommended in everybody’s diet. 100 grams of fresh figs contain about 74 calories and 100 grams of dried figs contains about 249 calories which means they’re more concentrated and higher in fruit sugars offering healthy energy. They contain dietary fiber, vitamins and minerals, pigment antioxidants and other nutrients. Fresh figs have polyphenolic antioxidants such as lutein, tannin, carotene, chlorogenic acid etc. and have an OREC value of 3200 umol TE per 100 grams. They contain vitamin E, K and A which also have antioxidant properties and together with the other antioxidants, they fight the free radicals in the body that can cause harm and that lead to cancers, infections, degenerative diseases, diabetes etc. Chlorogenic acid for instance helps lower levels of blood sugar and it can control the blood glucose levels in diabetes type 2.
Both fresh and dried figs contain great amounts of B complex vitamins: B6 (pyridoxine), folate, niacin, pantothenic acid etc. that help emtabolyze fats, proteins and carbs. Dried figs are amazing sources of minerals such as copper, iron, calcium, selenium, potassium, manganese and zinc. There are 680 mg potassium in 100 grams of dried figs; 2.03 mg iron and 162 mg calcium. Potassium is a vital component of body and cell fluids for controlling blood pressure and heart rate; iron and copper are essential for forming red blood cells.
Figs can be found any time, but their peak season is summer/fall. In the supermarkets, you can find both dried and fresh figs. When buying fresh ones, watch for shiny, healthy skin that are soft to the touch. Their aroma should be pleasantly sweet and the skin should be free of bruises and scratches. Fresh figs don’t last very long if kept on room temperature. In the fridge, they can last for 2-3 days. Dried figs on the other hand can stay for about 6-8 months. Before using, wash them with cold water and pat dry with a clean cloth. Figs are picked when they’re completely ripe on the tree.
The nutritive value for 100 grams of figs is as follows:
-74 kcal
-Dietary fiber: 2.9 grams
-Protein: 0.75 grams
-Carbohydrates: 19.18 grams
-Total fat: 0.30 grams
-Cholesterol: 0 mg
Serving suggestions:
-Fresh or dried
-In fruit/vegetable salads
-In cakes, cookies, pies, pastry, muffins
-In jams, jellies, marmalades
-Marinated in raspberry sauce
-In dishes such as stews and soups to enrich poultry, lamb and venison
-In sandwiches
-In ice creams and cheesecake
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