HEALTH BENEFITS OF DRIED FIGS

Rich in simple sugars, figs are an excellent source of readily available energy that rank among the sweetest tasting fruits. Like the comparably carbohydrate-dense date, dried figs are sometimes referred to as “nature’s candy.” Unlike candy, however, a fig's sweet package contains high levels of dietary fiber, potassium, magnesium, calcium, manganese and vitamin K, as well as significant amounts of protein, iron, thiamine, riboflavin, vitamin B6 and antioxidant phenols. Fresh figs are delicate and short-lived after they are harvested. Consequently, roughly 90 percent of the world’s cultivated figs are dried for consumption. Whether eaten as is or incorporated into meals, figs contribute important nutrients in addition to quick energy.

Fresh Vs. Dried

Drying fresh fruit removes its water content, concentrating its nutrients in the process. Consequently, dried figs provide significantly higher amounts of macronutrients, vitamins, minerals, phytonutrients and calories than their fresh counterpart, ounce for ounce. A 100-gram serving of fresh figs provides 74 calories, 0.75 grams of protein, very little fat and about 19 grams of carbohydrates, of which nearly 3 grams are fiber and just over 16 grams are sugars, according to the U.S. Department of Agriculture. The same serving also contains 232 milligrams of potassium, roughly 5 percent of the daily recommended potassium intake of 4,700 milligrams. Comparatively, a 100-gram serving of dried figs has 249 calories, 3.3 grams of protein, just under 1 gram of fat and nearly 64 grams of carbohydrates, of which almost 10 grams are fiber and about 48 grams are sugars. One dried fig serving provides 680 milligrams of potassium, or about 14 percent of the daily recommended intake.

High in Fiber

A 1/2-cup serving of dried figs contains 7.3 g of fiber. Including more fiber in your diet can help lower your risk of chronic illness such as heart disease and diabetes. Dried figs contain both soluble and insoluble fiber. Soluble fiber slows digestion for appetite and blood sugar control and also helps lower blood cholesterol levels. Insoluble fiber adds bulk to stool, improving bowel function. According to the Institute of Medicine, healthy adult women need 25 grams of fiber a day, and adult men need 38 grams.

Good for Your Bones

Figs contain more calcium than most other fruits, according to the California Fig Advisory Board, with 121 mg in a 1/2-cup serving. Adequate calcium intake supports bone health and growth, and reduces your risk of developing osteoporosis. Adults need 1,000 to 1,200 mg of calcium a day. One serving of dried figs meets 12 percent of your daily value for calcium, almost the same as 1 cup of unpacked cottage cheese. Including a variety of calcium-rich foods in your diet, like dried figs, can make help ensure that you meet your daily needs.

Lowers Blood Pressure

Consuming dried figs can help you meet your daily potassium needs and help lower your blood pressure. A 1/2-cup serving of dried figs contains 507 mg of potassium. Potassium is a mineral that helps maintain fluid balance. Increasing your daily intake of potassium can help blunt the effects of sodium, helping to lower your blood pressure. The American Heart Association says a healthy diet should contain 4,700 mg of potassium a day from natural foods. One serving of dried figs can help you meet 10 percent of your daily potassium needs.

Good Source of Iron

Dried figs can also help you meet your iron needs. A 1/2-cup serving of dried figs contains 1.5 mg of iron. Iron is an essential mineral needed to help transport oxygen in your blood. Without enough iron in your diet, delivery of oxygen to your cells decreases, causing you to feel tired and weak and more susceptible to infection. Adult men and women over the age of 51 need 8 mg of iron a day, and women between the ages of 19 and 50 need 18 mg of iron a day.

Considerations

The USDA recommends that moderately active men of all ages and similarly active women through the age of 30 consume 2 cups of fruit per day, while moderately active women over the age of 30 need 1/2 cup less. Fresh figs generally range in size from 1 1/2 inches to 2 1/2 inches in diameter. By USDA standards, a large fresh fig is about the size of a small apple, and therefore constitutes a 1-cup serving in daily intake terms. You can measure out a 1-cup serving of chopped fresh figs. Because they are a concentrated source of calories and nutrients, 1/2 cup of dried figs counts as 1 cup of fruit in daily intake terms. Similarly, 1/4 cup of dried figs counts as a 1/2-cup serving toward your daily intake.

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