Nutrition Benefits of Figs
One of the fruits I cannot get enough of this season are FIGS. When I can’t get my hands on fresh figs, I choose Orchard Choice California Dried Figs which is why I’m so excited to work with them to share more with you about this incredible dried fruit.
Orchard Choice and Sun-Maid California Dried Figs have a blackish-purple outside and slightly pink inside. Dried figs are incredibly sweet, tangy, and juicy! They are perfect to eat as a dessert or mix in cake or cookie recipes to increase the flavor. Aside from how versatile and convenient California dried figs are, let’s take a look at the nutrition benefits.
Nutrient Dense
Figs are highly concentrated in vitamins, minerals and antioxidants! Figs contain the antioxidant vitamins A, E, and K as well as the minerals potassium, magnesium, calcium, copper, and iron. Antioxidants help to protect the body of damage from free radicals and can also increase immune function.
The calcium, potassium, and magnesium content in dried figs aid in healthy bones. In one 28g (1 ounce) serving of dried figs, there is 16% RDA for magnesium, 20% calcium, and 14% potassium.
Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. It is one of the most important minerals in the body and is essential to maintain normal body functions. Copper and iron are required in the production of red blood cells. Snacking on figs is a low-calorie way to up your intake of these essential nutrients.
High in Fiber
Figs are high in both soluble and insoluble fiber which aids in healthy bowel movement and relieves constipation. Fiber adds bulk to stools and promotes passage through the body. Dried figs specifically contain pectin, a soluble fiber that is known to reduce cholesterol levels (5). Pectin clears the excess cholesterol in your digestive system and carries it to the bowels to eliminate it. The recommendation for fiber in adults is 25-38g per day and one serving of California dried figs (4-5 figs) provides 4g dietary fiber.
Helps Maintain Steady Blood Sugar Levels
California dried figs have amazing properties that help regulate your blood glucose levels. In comparison to dates, figs are much lower in sugar. Two to three figs have only 13g sugar whereas the same amount of dates have about 23g. Figs also contain a compound, chlorogenic acid which has been suggested to control blood glucose levels in individuals with type II diabetes. Dried figs make a great option for those who have sensitive blood sugar levels.
Ways To Eat Dried Figs
Right out of the package
Sliced on top of toast with cream cheese + honey or peanut butter
Add chopped or sliced figs onto a bowl of oatmeal or yogurt
Add to a bed of greens with nuts, cheese, and a drizzle of vinaigrette
Slather with your favorite nut butter
Dip in chocolate for an easy dessert
Bake into muffins, bread, carrot cake, and any other recipe you would use chopped or dried fruit
Chop up and use in a trail mix
Arrange onto a charcuterie board with sliced cheese and crackers
Make your own fig jam or fig puree to spread your favorite breakfast bread
Fig Tips:
Before eating or cooking figs, be sure to cut off the hard stem. It is not necessary to peel them.
