The fig, which is rich in iron, calcium, potassium and vitamins C, B1, B2, B6 and fiber, is a complete healing store. Fig, which is a fruit with high antioxidant capacity and provides significant benefits on our health, also has low calories. So much so that one fig contains only 30 calories. Acıbadem University Atakent Hospital Nutrition and Diet Specialist Deniz Uzunoğlu stated that 2 figs that you will consume during the day meet your daily fruit needs, “However, it should not be forgotten that figs contain high amounts of carbohydrates even though they are low in calories. For this reason, it is very important for diabetics to consume 1 walnuts or 2 raw almonds in addition to 2-10 figs in order to keep their blood sugar under control. Nutrition and Diet Specialist Deniz Uzunoğlu talked about 8 important benefits of figs and what we should pay attention to when consuming; made important suggestions!
Thanks to its rich content of vitamin B6, figs play an important role in brain health. Studies reveal that figs have a strengthening effect on learning and memory.
Good for constipation
Constipation can develop as a result of drinking less water and not providing enough fiber consumption. Nutrition and Diet Specialist Deniz Uzunoğlu, fig Stating that it is effective in solving digestive system problems such as constipation with its fibrous structure, he says, "Consuming 1-2 glasses of water with figs contributes to the regulation of intestinal activities."
A cancer-fighting food
FIG; Rich in lutein, zeaxanthin, beta carotene, polyphenol and anthocyanins, it has a high antioxidant capacity that prevents the formation of cancerous cells in the body. Especially the darker figs are richer in these phytochemicals.
Supports heart health
Nutrition and Diet Specialist Deniz Uzunoğlu says, “Potassium is an important mineral especially for heart health,” and continues: “With its potassium-rich structure, figs play a role in regulating blood pressure levels. It also supports heart health thanks to its sodium, cholesterol and fat-free structure.”
Strengthens the skin structure
Vitamin C in its content supports the production of collagen, which provides elasticity to the skin and protects the skin against aging. In this way, the skin maintains its elasticity and smoothness.
Effective in weight control
With its fiber-rich content, figs also help control weight. Nutrition and Diet Specialist Deniz Uzunoğlu, emphasizing that figs provide a longer satiety period thanks to their fiber content, “Figs are a good snack alternative for weight management due to their low calorie content. Thanks to its sweet taste, it will also satisfy your sweet cravings.” says.
Maintains intestinal health
In addition to its high fiber and prebiotic content, figs have a protective effect on intestinal health with its rich structure of vitamin C. In this way, the diversity and integrity of the microorganisms living in our intestines, which play a major role in our immune system, is ensured.
It reduces the risk of osteoporosis
Calcium is one of the important minerals that make up the bone structure. Rich in calcium, figs have an important place in supporting bone health and reducing the risk of osteoporosis.
Watch out for these!
- You can consume figs as fresh or dried figs. But remember that when figs are dried, their glycemic load increases, as a result of which sudden fluctuations in blood sugar can be seen.
- Be mindful of the amount you consume because of its low calorie but high carbohydrate content.
- If you have diabetes, consuming 1 walnuts or 2 raw almonds along with 2-10 figs will be beneficial in maintaining blood sugar control.
- Consuming it in the evening or with a meal can cause fat storage. Therefore, choose figs as a snack between lunch and dinner.
- Especially if you have constipation problems, make sure to consume 1-2 glasses of water with a portion of figs.. This will speed up your bowel movements.
- When purchasing figs, make sure that the skin of the fruit is not damaged, otherwise it will contact with oxygen and lose vitamins.
- Consume the fig within 1-2 days after purchase as it can spoil quickly.
Consume with the peel
The skin of the fig is rich in polyphenols and anthocyanins, known as antioxidants. These compounds can prevent the formation of cancerous cells by neutralizing the oxidant molecules in our body, and create an anti-aging effect by strengthening the skin structure. In addition, since the shell part contains fiber, it also ensures the excretion of excess cholesterol from the body. Consume the fig with its shell because of these important benefits. But beware! Never neglect to wash the skin of the fig well in order to thoroughly purify it from pesticide residues and other external factors and microbes it is exposed to.