General Practice 2022

Figo: 9 benefícios and how to consume (with recipes)

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Figo: 9 benefícios and how to consume (with recipes)
Figo: 9 benefícios and how to consume (with recipes)
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The fig, known by the scientific name Ficus carica, is a fruit that has great amounts of fiber that help balance blood sugar levels and prolong satiety throughout the day, favoring weight loss, in addition to to prevent diabetes.

In addition, figs also contain carotenoids, anthocyanins and flavonoids, bioactive compounds with antioxidant properties, which fight free radicals and strengthen the immune system, helping to prevent situations such as premature aging, cancer, atherosclerosis and heart attack.

Purple and green-skinned figs are the best-known types of this fruit, which have a slightly sweet taste and are usually found in supermarkets, fairs and municipal markets.Figs can be consumed fresh, dehydrated or in syrup, natural or used in preparations such as jams and salads. In addition, the leaves of the fig tree, the tree that produces the fig, can also be used in the preparation of teas.

He alth benefits of figs

Consumption of fig can promote the following he alth benefits:

1. Combat constipation

The fig has good amounts of fiber, which helps to hydrate and form the fecal cake, favoring the elimination of feces and fighting constipation. Discover other fruits that help fight constipation.

Furthermore, figs also contain bactericidal and antioxidant properties, and therefore stimulate the production of beneficial bacteria in the intestine, keeping the intestinal flora balanced and promoting the proper functioning of the intestine.

2. Prevents high blood pressure

Because it contains potassium, a mineral that helps eliminate excess sodium in the urine, figs help control blood pressure, preventing complications such as heart attack and stroke.

Furthermore, figs are also rich in flavonoids, anthocyanins and coumarins, compounds with antioxidant and anti-inflammatory properties, which improve the relaxation of the arteries, facilitating blood circulation and preventing high blood pressure.

3. Helps in weight loss

The fig has good amounts of water and fiber, helping to prolong satiety and reduce hunger throughout the day, making it a good option to include in weight loss diets.

4. Prevents the risk of cancer

Because it is rich in antioxidants, figs help fight excess free radicals and strengthen the immune system, preventing the risk of developing some types of cancer, such as colon, ovarian and breast cancer.

5. Helps prevent and control diabetes

The fig has good amounts of fiber, a nutrient that slows down the absorption of sugar in the body, helping to balance glucose and insulin levels in the blood.

By containing great amounts of antioxidants, figs also help to strengthen and protect pancreas cells against free radicals, balancing insulin hormone levels and preventing insulin resistance and diabetes.

6. Lowers cholesterol and triglycerides

By containing fiber, figs help reduce the absorption of fat from food by the intestine, lowering cholesterol and triglyceride levels in the blood and preventing complications such as atherosclerosis, stroke and heart attack.

Furthermore, figs are also rich in flavonoids and carotenoids, compounds with antioxidant properties that fight free radicals, preventing the oxidation of fat cells and balancing cholesterol and triglyceride levels in the blood.

7. Strengthens the immune system

The fig contains great amounts of flavonoids, carotenoids and quercetin, antioxidant compounds that strengthen the immune system cells against infections and inflammation, helping to prevent the flu, cold and allergic rhinitis.

8. May help prevent osteoporosis

The fig contains calcium, phosphorus and magnesium, minerals that participate in the formation and maintenance of bone he alth, helping to prevent osteopenia and osteoporosis.

9. Prevents premature aging

Because it is rich in antioxidant compounds, such as anthocyanins, quercetin and limonene, figs help prevent premature aging by fighting free radicals, which are responsible for damage to skin cells, preventing sagging and formation of wrinkles. Discover other antioxidant foods that prevent premature aging.

Nutrition Facts Table

The following table contains the nutritional information for 100 g of fresh figs and dried figs:

Components

Fresh fig (100g)

Dehydrated fig (100g)

Energy

79 calories 270 calories

Carbohydrates

16, 3 g 58, 3 g

Fat

0, 5 g 0, 6 g

Protein

0, 9 g 2, 3 g

Fiber

2, 3 g 11 g

Vitamin A

8 mcg 11 mcg

Carotenes

50 mcg 65 mcg

Vitamin B1

0, 03 mg 0.07 mg

Vitamin B2

0, 02 mg 0, 06 mg

Vitamin B3

0, 3 mg 0.8 mg

Vitamin B6

0, 11 mg 0, 22 mg

Vitamin C

1 mg 1 mg
Vitamin K 4, 7 mcg 15, 6 mcg

Folic acid

7 mcg 9 mcg

Potassium

170 mg 940 mg

Calcium

35 mg 240 mg

Phosphorus

29 mg 72 mg

Magnesium

20 mg 86 mg

Iron

0, 6 mg 2, 6 mg

It is important to emphasize that in order to obtain the benefits of fig consumption, it is also essential to maintain a balanced and he althy diet, associated with the regular practice of physical activities.

How to consume

The fig is a fruit that can be consumed fresh, dehydrated or preserved, in syrup, and can be eaten raw or added to preparations such as jams and salads.

However, it is important to prioritize the consumption of fresh fruit and the skin, because this form contains fewer calories and sugar than the dehydrated and syrup versions.

The recommended amount of figs, in a balanced diet, is 2 medium units fresh or 1 unit dehydrated per day.

In addition, it is also possible to prepare tea with fig leaves. To do this, just put 3 medium leaves, without the stem and cut into pieces, in 200 ml of boiling water. Cover, let stand for 5 to 10 minutes, strain and drink immediately.

Possible side effects and contraindications

Overconsumption of figs can cause diarrhea, abdominal cramps and nausea.

People who use medication to control diabetes or blood pressure should consult a doctor before consuming fig leaf tea, as the use of tea can cause hypoglycemia or low blood pressure in these situations.

He althy fig recipes

The fig can be used in he althy recipes, such as salads, jams or toast.

1. Arugula, Walnut and Fig Salad

Ingredients:

  • 3 cups of arugula tea;
  • 1/4 cup of chopped walnuts tea;
  • 2 chopped fresh figs;
  • 10 fresh basil leaves;
  • 30 g cubed goat cheese or mozzarella;
  • S alt, pepper and balsamic vinegar to taste;
  • 1 red onion.

Preparation method:

Wash well and dry the arugula and basil leaves. Chop the leaves and place in a bowl. Cut the onion into thin slices and add to the leaves. Place the other ingredients in the bowl and season with olive oil, s alt, balsamic vinegar and pepper to taste.

2. Toast with ricotta and figs

Ingredients:

  • 3 medium slices of wholemeal bread;
  • 30 g ricotta;
  • 2 fresh figs;
  • 1 teaspoon fresh or dried thyme;
  • 1 dessert spoon of honey.

Preparation method:

Take the breads to the oven to brown a little. Meanwhile, mix the ricotta with the thyme and cut the figs into medium slices. Spread 1 teaspoon of seasoned ricotta on toast. Place 2 slices of fig over the ricotta and finish with a drizzle of honey.

3. Sugar-free fig compote

Ingredients:

  • 1 kg of fresh figs;
  • 500 ml of water;
  • 1 cinnamon stick;
  • Juice of 1/2 lemon.

Preparation method:

Wash well and cut the figs into 4 pieces. In a pan, place the figs, water, cinnamon and lemon, and bring to a medium heat. When the mixture starts to boil, lower the heat and let it cook for 30 minutes. After cooling, remove the cinnamon stick, mash the figs with a fork and place the jam in a glass jar with a lid.This jam can be used to accompany toast, crepes, salads or meats, for example.

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