Figs
Category: Fruits & Fruit Juices Characteristics: Dried Method: Stewed
Nutrition Highlights
Serving Size
Calories
278
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 286 (100%) |
| Protein | 15 (5.3%) |
| Fat | 9.3 (3.4%) |
| Total | 278 (100%) |
Serving: 1 cup [259g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 181 (69.8%) |
| Carbohydrate | 71 (27.6%) |
| Protein | 3.7 (1.4%) |
| Ash | 2.1 (0.8%) |
| Fat | 1.0 (0.4%) |
| Total | 259 (100%) |
Serving: 1 cup [259g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Rich in antioxidants which protect cells from damage and may reduce risk of chronic diseases
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Contain calcium, magnesium, potassium which are important for bone, muscle, nerve function and blood pressure control
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Good source of vitamins K and B6 which support immune function and red blood cell formation
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Stewing figs increases their antioxidant content and makes them easier to digest than fresh figs
Risks
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High in sugar content. Dried figs contain natural sugars which can contribute to weight gain and increased blood sugar levels if consumed in large quantities
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May cause allergic reactions in sensitive individuals. Figs may cause allergic reactions in people with latex fruit syndrome due to cross-reactivity between proteins in figs and latex
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High in calories. Dried figs are high in calories and eating too many can easily exceed your daily calorie needs
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May cause digestive issues. Figs are high in fiber which can cause gas, bloating and diarrhea if consumed in large amounts by people who are not used to high-fiber foods
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Interaction with medications. Figs may interact with some medications due to their potassium content. People on potassium-sparing diuretics or ACE inhibitors should consult a doctor before consuming dried figs
Additional Information
Figs, dried, stewed are a delicious and nutrient-dense food that offer several health benefits. These figs are prepared by stewing dried figs in water, which enhances their flavor and texture. Below, we will explore the primary nutritional benefits and potential risks associated with this specific food product.
Nutritional Benefits:
1. High in Fiber: Figs, dried, stewed are an excellent source of dietary fiber. Fiber plays a crucial role in promoting healthy digestion, preventing constipation, and maintaining bowel regularity. Additionally, a high-fiber diet can help control blood sugar levels, lower cholesterol levels, and support weight management.
2. Antioxidant Powerhouse: These stewed figs are rich in antioxidants, including phenolic compounds and flavonoids. Antioxidants help protect the body against oxidative stress caused by harmful free radicals. By neutralizing these free radicals, antioxidants contribute to reducing the risk of chronic diseases, such as heart disease, cancer, and neurodegenerative disorders.
3. Essential Minerals: Figs, dried, stewed provide essential minerals like potassium, magnesium, and calcium. Potassium is crucial for maintaining proper heart function and blood pressure regulation. Magnesium supports bone health, nerve function, and muscle contraction. Calcium is vital for strong bones and teeth, blood clotting, and muscle function.
4. Natural Source of Energy: With their natural sugars, figs, dried, stewed can provide a quick energy boost. They are an excellent snack option for athletes or individuals needing an energy pick-me-up during the day.
5. Source of Micronutrients: These figs also contain various vitamins and minerals, including vitamin K, vitamin B6, and copper. Vitamin K is essential for blood clotting and bone health. Vitamin B6 is involved in brain development, immune function, and the synthesis of neurotransmitters. Copper is necessary for the production of red blood cells and collagen formation.
Potential Risks:
1. High Caloric Content: While figs, dried, stewed offer numerous health benefits, it is important to consume them in moderation. They are relatively high in calories due to their natural sugars and concentrated nature. Overconsumption may lead to weight gain or difficulty in managing blood sugar levels for individuals with diabetes.
2. Sulfites: Some dried figs may contain sulfites, which are added as a preservative to prevent discoloration. Sulfites can trigger allergic reactions, particularly in individuals with asthma or sulfite sensitivity. It is advisable to check the label for sulfite content or opt for organic varieties without added preservatives.
In conclusion, figs, dried, stewed are a nutrient-dense food with several health benefits. They are high in fiber, antioxidants, essential minerals, and micronutrients, providing support for digestive health, antioxidant protection, energy production, and overall well-being. However, it is important to consume them in moderation due to their caloric content and be cautious of sulfite allergies. Incorporating these delicious stewed figs into a balanced diet can contribute to a healthy and varied nutritional intake.