Click item No. 2.2 - a complete set of competent combinations for a healthy menu.
And don’t forget to check the rules for choosing quality dried fruits - point No. 4.
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Composition and calorie content
Calorie content and glycemic index are about 250 kcal per 100 grams and average GI = 47-55, comparable to fresh cranberries, persimmons and kiwis.
The chemical composition is largely the same as fresh fruits, but in different concentrations. Dried figs, compared to fresh ones, contain about 3 times more sugars and 4-5 times more dietary fiber. This makes it an advantageous participant in nutrition for at least two purposes - stable intestinal function and rapid delivery of glucose to the brain and muscles.
Estimate nutritional value Convenient infographics will help you with dried figs:
Benefits for the body
Fiber being the leader in dietary fiber content among popular dried fruits ( up to 10% of dry weight!), figs do an excellent job of toning the intestines and are useful for hypotonic constipation. Today this is the most common problem with cleansing - due to the lack of a split diet and physical inactivity.
Vitamin neuroprotectors group B. Among them, the most interesting is B1, which is extremely important for most functions nervous system and cannot be synthesized in the body.
Potassium is one of the basic minerals for maintaining water-salt balance, rhythmic heart function and healthy bone and muscle mass.
Magnesium is the most valuable element for the body, which is involved in many enzymatic reactions, including the formation of ATP. Harmony in the functioning of the nervous system, in the condition of the heart and blood vessels, in stable intestinal motility and bile outflow - everywhere there is a direct merit of magnesium.
Calcium is a mineral that is needed daily to maintain skeletal bone density. Some other mineral salts, including phosphorus (up to 5%). Figs also contain some iron, although in non-heme form it is poorly absorbed, which is worth understanding for yourself once and for all when you are excited about the presence of iron in plant foods.
What antioxidants are there in dried figs?
There is almost no vitamin C left in dried figs, but when the right technology dry fruits contain a whole range of bioflavonoids and polyphenols with antioxidant activity. Catechins and epicatechins - to protect the body from the proliferation of cancer cells. Rutin - to strengthen blood vessels. Syringic and gallic acids - for the harmony of intestinal microflora, including due to the bactericidal effect on opportunistic microorganisms.
What are the benefits of dried figs for women?
When exploring this issue, one cannot ignore the topics of weight loss and pregnancy. High calorie content and an abundance of sugars are not suitable for protein diets. However, figs will be a good help as part of a balanced diet.
If, when losing weight, you adhere to fractional meals with counting calories, That the best place for a sweet snack every other day (!) - second breakfast (until 12:00):
- It’s convenient to take figs with you to work and not look like a “black sheep” by replacing sweets with them when snacking in the office;
- Sugars, B vitamins, magnesium and fiber will ensure quick thinking, stability of emotions and stable intestinal motility;
- An adequate limit is 3 dry fruits (about 80 grams), which can be included even in a sharply reduced daily caloric intake.
During pregnancy, against the background of general health and normal weight, you can use up to 4 fruits per day, 3-5 times a week.
How to eat and what to combine with
The best time to eat with figs is the first half of the day.
Dried figs, like all dried fruits, are not a product that you should get carried away with, eating a dozen of them every day.
At the same time, it is quite easy to benefit from figs without harming the body. Let's take a closer look at the beneficial combinations.
For good absorption of vitamin C and strengthening of vascular walls
Add soaked figs to winter salads with shredded cabbage, carrots and apples, or eat 1/2 grapefruit and 2-3 dried fruits at the beginning of breakfast.
To obtain a beneficial complex of pectins, vitamin D and calcium
Add chopped soaked figs to the cottage cheese or beat the curd mixture in a blender.
How to diversify healthy diet with figs:
- We are mastering a simple nut-fig paste - for spreading on biscuits or plates from fresh apples: nuts + figs in equal proportions and a little lemon juice. This paste is an excellent base for homemade sweets or a layer in no-bake cakes.
- After cooking over a fire, add large chopped dried fruit to muesli and porridge. This adds piquancy to delicate cereals - oatmeal and rice.
- Figs can easily be substituted for blender smoothies. sweet banana and makes friends with any ingredients.
- From meat dishes Best suited for poultry and lamb - in sauces and stuffing when stuffing. However, we take into account: during heat treatment, some valuable substances are lost, including the destruction of coarse fibers.
Dried fruit mixture recipe for heart
A high concentration of sugars, potassium and vitamin C - complete health for the heart and blood vessels, normalization of immunity and stress resistance.
How to prepare: mix soaked dried fruits in equal proportions. To choose from - dried apricots, figs, raisins, prunes. Add walnuts, honey, lemon juice and blend in a blender until smooth.
Additional ingredients: citrus zest, other nuts. If you are allergic to honey, use a third more of the sweetest dried fruits - figs and dates.
How to use
We eat 2 teaspoons up to 3 times a day on an empty stomach (half an hour before meals).
Possible harm and contraindications
Absolute contraindications:
- Diabetes mellitus type 1;
- Acute pancreatitis;
- Ulcerative pathologies of the stomach and intestines;
- Chronic renal failure.
Strictly limit (2-3 pieces at a time, every other day):
- For type 2 diabetes mellitus and obesity;
- For pathologies of pregnancy;
- For acute diseases of the kidneys and urinary tract.
The potential harm of dried fruits is also determined by the unsightly nuances of production. We have collected tips on how to avoid these pitfalls below.
How to choose correctly
Unfortunately, dried figs are not without the “charms” of industrial processing. Sulfur dioxide, unsanitary conditions, smoking liquid smoke, boiling water with caustic soda, gasoline burners and almost “harmless” against this background treatment with glycerin and cheap oil - for the “selling beauty of the product.” Alas, technologies harmful to health await us at any dried fruit counter.
| How to choose quality figs from the mountain of “pig in a poke”? |
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How to remove sulfur dioxide from dried fruits?
- Soak thoroughly - in cold (!) water. The first time - for 30 minutes. Then we drain the water a second time - for another 15 minutes, after which we wash it in warm running water, sorting the fruits with our hands one by one. This removes any remaining dirt (pieces of earth, sand, etc.) that may stick to the figs during drying and transportation.
We dry it ourselves instead of buying it
There are two ways to get the benefits of figs without harming your health:
- We take risks with the purchase, carefully studying the fruits according to the characteristics described above;
- We dry it ourselves - in an electric dryer. This is especially true for residents of the southern regions, where fresh fruits can be delivered without spoilage.
High quality, tasty, fast and cheaper - these are fair epithets for the results of an electric dryer.
Choosing figs for drying
Any fruit can be dried with benefit. But the ideal variety is still white or honey. Light, golden-skinned, with yellowish flesh, 4-5 cm in diameter (smaller fruits are sweeter). Important nuance A successful variety has a large number of seeds. The fewer seeds, the worse the variety.
When deciding to purchase a device, you should pay attention to models with a wide temperature range, starting from 33-35 degrees and the most ergonomic square shape pallets The relative disadvantages of home drying are the time spent on the process and the one-time investment in purchasing the device. But how much time and money do existing illnesses steal from us - due to dangerous food choices? A rhetorical question for personal reflection.
How to store at home
Dried figs require a cool (0-10 degrees) and dry (!) place. Lay him in glass jar, lined the inside with a thin cotton cloth and close tightly.
A good storage option for good air circulation is hanging canvas bags. Choose it for a batch that you will eat in a couple of months. The disadvantage of this method is that when the temperature rises, pests are easily introduced. You can also use paper bags that prevent insects from entering.
We will be glad if the detailed story about dried figs was informative for you. The benefits of figs are great when we know how to get around potential harm, choose the right culinary combinations and wisely limit the amount of sweet product.
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Figs are fruits fig tree, or fig tree, the same one whose leaves helped the ancestors of mankind Adam and Eve cover their nakedness.
But this is not the only thing that made the fig tree famous.
Over its long history, it has brought a lot of benefits. The benefits and harms of figs have been known to people since ancient times.
For example, the soldiers of Alexander the Great, going to distant lands, always hung a bag with dried figs. They knew that gruel from crushed figs would help quickly heal wounds, and after a hard battle or march, just a few fruits would relieve fatigue.
Beneficial features and contraindications of figs are due to its vitamin and mineral composition. The fruits of the fig tree are surprisingly tasty, but do not last long. Therefore, most often you can see figs in dried (dried) form. But even in this form it does not lose its properties, and even acquires new ones.
The fruits of the fig tree are surprisingly tasty, but do not last long. Therefore, most often you can see figs in dried (dried) form. But even in this form it does not lose its properties, and even acquires new ones.
This table shows how the value increases dried fruits.
After drying, the content of macro- and microelements in figs increases significantly - manganese, copper, selenium, zinc and others:
- it contains 10 times (!) more sodium than fresh;
- almost 3 times more potassium;
- calcium increases approximately 5 times,
- magnesium in 4,
- iron 3 times,
Therefore, to replenish phosphorus, it is better to eat fresh fruits. And in terms of beneficial properties and potassium content dried figs second only to nuts.
In terms of the amount of iron, fig tree fruits are superior to the most powerful supplier - the apple.
The beneficial properties and contraindications of fresh figs largely depend on the concentration of vitamins. So, in fresh and dried form, figs contain:
- vitamin C,
- nicotinic acid, beta-carotene,
- thiamine (B1), riboflavin (B2), vitamin E.
Figs also contain:
- organic acids,
- pectins and enzymes.
The coating that appears on dried fruits contains fructose, glucose, lysine, aspartic acid, asparagine and some citric and malic acids.
Beneficial properties of fresh and dried figs
Eating it fresh or dried helps:
- recover quickly
- improve digestion, help the heart, liver and stomach,
- cure cough and sore throat,
- have a laxative effect,
- save from poisoning by helping the kidneys and liver remove toxins.
Fresh fig pulp:
- can cure fungal diseases,
- strengthens bones,
- has a beneficial effect on the skin, reduces blood sugar.
Fresh juice is good for anemia, increasing the level of hemoglobin in the blood.
Dried figs will compensate for the lack of vitamins and other substances necessary for normal human life. It is impossible to overestimate its role in the treatment of the cardiovascular system.
The benefit of fresh figs is that it eliminates tachycardia. And thanks to the ficin content, it thins the blood, reduces the amount of “bad” cholesterol and reduces the risk of atherosclerosis and thrombosis.
Therefore, its use is a good prevention of coronary heart disease, reduces the risk of heart attack and hypertension.
For treatment, both the fig tree fruits themselves and infusions (decoctions) from them are used. Infusions have anti-inflammatory, antiseptic effects and regulate metabolic processes. Fig infusions with milk are especially good.
It’s not difficult to prepare them:
- you need to pour 40 g of dried fruits with one glass of water or milk,
- wait 5–6 hours until the fruits give all their strength to the milk,
- and drink small portions throughout the day.
This infusion is very useful for colds - it reduces fever and has a diaphoretic effect. He also turns out healing effect with a diseased liver or spleen.
The medicinal properties of figs are used for the treatment and prevention of urolithiasis and cystitis. In this case, the roots and leaves of the fig tree are used as an astringent. milky juice fig tree removes sand from the kidneys and treats purulent wounds and tumors that do not heal for a long time.
For older people, fig helps to cope with fragility and fragility of bones, improve vision, improve tone and overall well-being.
Eating figs significantly reduces the likelihood of getting sick diabetes mellitus, atherosclerosis and thrombophlebitis.
All of the above is already quite enough to take its rightful place among the most healthy fruits, but the benefits of figs are not limited to this.
What are the benefits of figs for men?
The beneficial properties of figs for men are that the active substances contained in the sweet fruit effectively cope with impotence. Fig(another name for this fruit) is a natural and very effective way to combat sexual weakness in men.
In the east, it has long been consumed as a means of enhancing potency at any age.
It is enough to soak 2 fruits in a glass of warm milk and leave them overnight, and the next morning drink the infusion and eat the pulp.
Figs will also help defeat such an unpleasant male disease as prostatitis.
IN folk medicine The following recipe is used:
- You need to take 5 fruits and pour them into a glass hot water.
- Mix thoroughly, leave for a little while and drink this drink twice a day. glass half an hour before meals.
Treatment is carried out for one month, the course can be repeated if necessary after 2-3 weeks.
What benefits can figs bring to women?
Women are usually very concerned about being overweight and often resort to various dubious means to lose weight. But there is absolutely safe and effective way get rid of extra pounds without exhausting diets, chemicals and painful exercises.
Just 2-3 fruits a day - and after a while the body will acquire the desired lightness and harmony.
The beneficial properties of figs used for weight loss are determined by their calorie content fresh fruits. It was said above that natural fruits contain much less calories, therefore fresh figs will be more useful for weight loss.
To correct your figure, a diet is suitable when you have a fasting “fig” day once a week. On this day you need to eat 100 g of dried fruits, 1 kg of any raw fruits, 0.5 kg of vegetables and drink 2 liters of low-fat kefir.
Another problem that many lovers of high heels face is varicose veins. If you include a few figs in your daily diet, you can avoid unsightly protruding veins and preserve the beauty and health of your legs for a long time.
Syrup from the fruits of the fig tree will help in the treatment of diseases of the female intimate sphere - it will eliminate such a female nuisance as leucorrhoea (discharge due to fungal and other diseases).
Many women use the beneficial properties of figs during pregnancy.
Thanks to wealth useful substances, its fruits will support the health of mother and baby with vitamins, macro- and microelements and other substances necessary during this period.
If expectant mother If rapid weight gain occurs, then figs will help you adjust your diet in such a way as to stabilize the weight without harming the child.
Almost every pregnant woman faces difficulties with bowel movements. Eating figs helps to quickly get rid of the problem, having a delicate laxative effect.
Figs are also useful for pregnant women because they help cope with iron deficiency anemia. Just 1-2 fruits daily for breakfast will quickly raise the level of hemoglobin in the blood.
When feeding a child, it is very important that the woman’s body receives sufficient quantity calcium. Unfortunately, if you are intolerant to milk and dairy products, they have to be replaced with artificial drugs.
Figs in in this case will be useful and tasty alternative. But it should be introduced into the diet of a nursing mother with caution, as this fruit can cause diarrhea and bloating in the child.
The beneficial properties of figs for women also include the fact that the fruits of the fig tree enhance lactation, and when mastitis appears, they become a natural medicine. Fruits steamed in milk, if applied to the breast at the site of the abscess, can easily cope with inflammation.
The benefits of figs for a child
Many mothers wonder whether these sweet fruits can be given to children. It is not only possible, but also necessary, of course, if the child has no contraindications.
What are the benefits of figs for a baby? First of all, fig fruits are an excellent natural vitamin preparation that can replace any purchased vitamin complexes.
Secondly, for colds, figs are an excellent substitute for medications. Drink made from dried figs with milk, butter and honey - an excellent natural remedy for any type of cough.
Syrup made from figs is a very good tonic for babies - it will improve digestion and increase appetite.
In addition, a bowl of dried figs instead of sweets can be an excellent substitute for store-bought sweets, but you must keep in mind its laxative effect.
If a child has problems with stool, then puree from these fruits normalizes intestinal function.
When including figs in your baby’s diet, you should do this gradually, starting from very small quantities and carefully monitoring the body's reaction.
To summarize, we can say that the spectrum of effects of fig tree fruits is very wide, therefore figs and preparations made from them are used in the treatment and prevention of many diseases:
- anemia;
- infections;
- fungi;
- oncology;
- musculoskeletal system;
- nervous, cardiovascular, digestive, endocrine systems;
- skin, oral cavity and respiratory organs;
In addition, fig is used to improve brain function, boost immunity, as an aphrodisiac, and also in the treatment of female and male diseases.
Harm of figs
Fresh figs can practically not cause harm to the body of a healthy person. But its fruits should not be consumed acute diseases gastrointestinal tract and gout.
Dried fruits, due to their high sugar content, are contraindicated for patients with diabetes and are not recommended for those with excess weight. People with urolithiasis you should be careful when including it in your diet.
The harm of figs for pregnant women, as well as its benefits, is of great importance. During pregnancy, it is forbidden to eat figs if a woman is gaining weight too quickly, has gestational diabetes, or suffers from any kidney disease.
Figs have minimal contraindications, but this does not mean that healthy person you can absorb it in any quantity. In everything you need to observe moderation and common sense - for prevention, 2-4 pieces a day are enough.
How to eat and cook figs?
As a means to quickly satisfy hunger, figs are suitable in fresh or dried form. He is much healthier than sweets, chocolates and other sweets that are often consumed as a snack.
Dried fruits can be consumed like regular dried fruits. However, it is better to pour boiling water over it or steam it. The second option will help preserve all the benefits of the fruit.
Fresh figs will become delicious dessert, if the fruits are simply cut into slices and topped with whipped cream or sweet sour cream sauce. And in combination with soft cheese, figs turn into an excellent snack that complements the taste of champagne or white wine.
It goes well with meat and poultry.
For example, it gives stewed pork a completely unusual exotic taste and aroma.
If you want something more interesting, then for festive feast You can bake chicken in Greek style. It is guaranteed to amaze guests and household members.
And preparing this dish is quite simple:
- marinate chicken legs
- put them in a baking dish,
- placing fig slices between the pieces of meat,
- and keep in the oven for about an hour.
It turns out that figs, despite the inherent sweetness of the fruit, are used to prepare many delicious and healthy dishes with added sugar: jam, marmalade, pastille, compotes or even wine.
Fig jam retains almost all of its beneficial properties and is prepared without much difficulty.
Fig jam has the greatest number of beneficial properties. For cooking according to classic recipe you will need:
- 1 kg fresh or dried fruits (medium size),
- 1 kg granulated sugar,
- 300 ml of water and a little citric acid.
Wash the figs, remove the “tails” and pierce each fruit with a toothpick in several places. Then pour water into a saucepan and boil it. Pour the figs into boiling water and cook for 10 minutes.
After this, remove the fruits and rinse them with cold water. Dry the figs on a dry towel. While the figs are drying, you need to make a syrup: add sugar to water (300 ml) and put on fire. Cook while stirring until you get a homogeneous mass.
Place the dried fruits in it and cook for about 40 minutes or a little more (this depends on the ripeness of the fruits). At the end of cooking add citric acid, and mix everything thoroughly. Place the jam in sterilized jars.
The benefit of fig jam is that it can be used as medicine for colds and as a vitamin supplement to the daily diet.
The fruits of the fig tree have a healing effect on the body; it is not without reason that they have been used in folk medicine since ancient times. But even today, figs have not lost any of their healing power and can serve well for those who prefer to be treated with natural remedies.
Against the backdrop of entirely artificial drugs that cause a lot of side effects, figs become an almost ideal alternative that has a beneficial effect on health.
Figs are safe and extremely beneficial if you follow just two rules - do not eat them after 6 pm (otherwise insomnia is guaranteed) and do not consume more than 160 g per day.
Many people are distrustful of exotic fruits and are in no hurry to introduce them into their diet. The same figs, which grow in the subtropics, do not look very attractive when dried, so uninitiated people taste qualities may raise doubts.
But if you find out the benefits and harms of dried figs for the body, you can learn to manage your health and forget about many ailments for a long time.
What are figs
Figs are pear-shaped dark blue or purple berries with juicy and sweet bright red flesh, the fruits of a subtropical plant known as the fig tree or common fig tree. In Rus', where the exotic tree arrived only at the end of the 18th century, the fig was called fig and wineberry.
The plant's homeland is regions with a subtropical climate: the Mediterranean and Africa. On the territory of the Commonwealth countries, fig tree fruits are harvested in Georgia and Abkhazia, Azerbaijan and Armenia, Krasnodar Territory and South Ossetia.
Figs are one of the types of fruits healing qualities which people have been using for a long time and successfully. The fruits of the fig tree are often mentioned in the Bible, the Old and New Testaments, and many ancient manuscripts.
It is known that the cultivation of fig trees played a significant role in the development of agriculture ancient Greece, Phenicia, Syria and Egypt. And by the end of the 16th century, Americans were able to appreciate the beneficial properties of figs.
Beneficial properties of dried figs for the body
Freshly picked figs cannot be stored for more than three days. To preserve the beneficial properties of figs for as long as possible, the fruits are dried. And it's worth it. Because it is difficult to find another type of fruit that has the same level of medicinal health benefits.
The chemical composition and amount of valuable components in the fruits is amazing:
- fatty polyunsaturated acids Omega-3 and Omega-6;
- potassium, sodium, manganese, phosphorus and iron, magnesium and calcium;
- vitamins of group B, PP and pectins;
- antioxidants and fiber;
- rutin and beta-carotene;
- tanning elements;
- glucose and fructose;
- fucin enzyme.
We can talk about the usefulness of figs for a long time. Just one fact: 100 g of dried figs provide 4% daily value B vitamins and 3% daily value of iron.
Indications for use
Thanks to the valuable microelements contained in figs, its fruits are recommended for use as an additional therapeutic agent in the drug therapy of common diseases. The doctor’s task is to convey to patients information about the benefits of figs as a means of complex effects on human health:
- with increased blood pressure;
- to strengthen bones when the body needs calcium;
- for prevention against cancer, diabetes;
- for pathologies of the respiratory system;
- patients diagnosed with anemia;
- as a laxative;
- for colds;
- for genital ailments in women.
Figs grow in warm, dry climates around the world. It is eaten fresh or dried.
Sweet fruits contain a lot of sugar. In Mediterranean countries, figs are so popular that they are called "poor man's food."
Figs have been used to treat ailments for thousands of years. It contains many vitamins and minerals.
Composition and calorie content of figs
Figs are rich in fiber, which is good for digestion and prevents blood clots.
Composition 100 gr. figs as a percentage of the daily value:
The calorie content of figs is 74 kcal per 100 g.
For centuries, figs and their extracts have been used to combat constipation, bronchitis, disorders, wounds and warts.
For muscles
Figs contain magnesium, which is important during physical activity. It is involved in the production of energy during muscle contractions. During intense exercise, magnesium requirements increase by 10-20%.
For the heart and blood vessels
Figs relieve stress on the walls of veins.
Thanks to magnesium and potassium, figs help keep blood pressure normal. The element removes sodium from the body through urine.
For the nerves
The beneficial properties of figs protect nerve cells from destruction and age-related death.
Magnesium in figs prevents migraines, helps fight depression, insomnia and improves mood.
For the gastrointestinal tract
Doctors advise adding figs to the diet of people suffering from chronic constipation.
For the pancreas
The leaves of fig trees are valuable for health due to their antioxidant properties. Taking fig leaf extract reduces blood sugar levels.
Figs improve insulin sensitivity and lower blood sugar levels in diabetic patients.
For the reproductive system
Figs are good for women because they contain magnesium and vitamin B6. They reduce the manifestation of premenstrual syndrome, which occurs 1-2 weeks before menstruation. This manifests itself in the form of mood swings, weight gain, food cravings, fatigue, irritability, chest pain and digestive problems.
For skin
Fig leaves prevent the development of skin cancer. Creams with fig extract reduce facial wrinkles thanks to antioxidants. They can be used for hyperpigmentation, acne and freckles.
For immunity
Figs contain antioxidants that prevent aging and cancer. The fruit relieves inflammation in all organs.
Beneficial properties of dried figs
Dried figs contain 19% of the daily value of potassium, which regulates blood pressure. At regular use dried fruit you will protect yourself from the development of hypertension.
The fruit contains a lot of fiber, which protects against overeating. If you want to lose weight, replace sweets in your diet with dried figs.
Dried figs are rich in iron. Women aged 19 to 50 years should receive 18 mg. iron per day, and over 51 years - 8 mg. A glass of dried figs contains 3 mg. gland. If the body lacks an element, you become vulnerable to infections and constantly feel weak.
Harm and contraindications of figs
Contraindications to consuming figs:
How to choose figs
Figs are sold in grocery stores and markets, they are supplied all year round. It is advisable to eat the fruit from mid-June to mid-October - this way the benefits from it will be maximum. Choose figs that are richly colored.
How to store figs
Fresh figs are best eaten immediately after picking from the tree. In the refrigerator, its shelf life will increase by a couple of days. After purchasing figs, immediately remove them from the packaging.
Jams and confitures are made from figs or dried. You can freeze figs within 12 hours of harvesting to prolong their freshness.
Drying the fruit is the easiest way to preserve fig fruits. The traditional method of sun drying produces products of varying quality. Drying the fruit in special "dryers" ensures that you get healthy dried figs. In most commercial growing areas, figs are picked as they fall and placed on trays to dry.
There's a lot in figs useful compounds, so it can be used as a healthy alternative to sweets.
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