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Thursday, 20 December 2012

Fig

What is Fig?
Delicious, sweet fig fruit is one of the prime fruits enjoyed since antiquity in the human history. Fig is naturally rich in much health benefiting phyto-nutrients, anti-oxidants and vitamins. Dried figs, in fact, are concentrated source of minerals and vitamins. The fully ripe fig has bell or pear shape with succulent flesh. Interiorly, the fig fruit features numerous club shaped ovaries protruding towards central hollow cavity.
Figs grow on the Ficus tree (Ficus carica), which is a member of the Mulberry family. Figs range dramatically in color and subtly in texture depending upon the variety. The majority of figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year. 




Health Benefits
  • Fig fruit is low in calories. 100 g fresh fruits provide only 74 calories. However, they contain health benefiting soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely for optimum health and wellness.
  • Dried figs are an excellent source of minerals, vitamins and anti-oxidants. In fact, dried fruits are concentrated sources of energy. 100 g dried figs provide 249 calories. 
  • Fresh figs, especially black mission, are good in poly-phenolic flavonoid anti-oxidants such ascarotenes, lutein, tannins, chlorogenic acid...etc. Their anti-oxidant value is comparable to that of apples at 3200 umol/100 g.
  • In addition, fresh fruits contain adequate levels of some of the anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in fig fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections.
  • Furthermore, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus (Adult onset) condition.
  • Fresh as well as dried figs contain good levels of B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.
  • Dried figs are excellent source minerals like calcium, copper, potassium, manganese, iron, selenium and zinc. 100 g of dried figs contain 640 mg of potassium, 162 mg of calcium, 2.03 mg of iron and 232 mg of potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.
Medical disclaimer:
  • The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. 
Names In Other Languages for  Fig (Arabic, Assamese, Bengali,Chinese, French, German, Gujarati,Hindi, Kannada, Malay, Malayalam, Oriya, Sinhala, Spanish, Tamil, Telugu, Turkish, Urdu):


Nutritional value


Dried Fig

NUTRITION INFORMATION
Amounts per 1 cup (149g)

Calorie Information
Amounts Per Selected Serving
%DV
Calories
371
(1553 kJ)
19%
  From Carbohydrate
343
(1436 kJ)
  From Fat
11.6
(48.6 kJ)
  From Protein
16.5
(69.1 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
95.2
g
32%
Dietary Fiber
14.6
g
58%
Starch
7.6
g
Sugars
71.4
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
1.4
g
2%
Saturated Fat
0.2
g
1%
Monounsaturated Fat
0.2
g
Polyunsaturated Fat
0.5
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
~
Total Omega-6 fatty acids
514
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
4.9
g
10%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
14.9
IU
0%
Vitamin C
1.8
mg
3%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.5
mg
3%
Vitamin K
23.2
mcg
29%
Thiamin
0.1
mg
8%
Riboflavin
0.1
mg
7%
Niacin
0.9
mg
5%
Vitamin B6
0.2
mg
8%
Folate
13.4
mcg
3%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.6
mg
6%
Choline
23.5
mg
Betaine
1.0
mg

Minerals
Amounts Per Selected Serving
%DV
Calcium
241
mg
24%
Iron
3.0
mg
17%
Magnesium
101
mg
25%
Phosphorus
99.8
mg
10%
Potassium
1013
mg
29%
Sodium
14.9
mg
1%
Zinc
0.8
mg
5%
Copper
0.4
mg
21%
Manganese
0.8
mg
38%
Selenium
0.9
mcg
1%
Fluoride
~

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
~

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
44.8
g
Ash
2.8
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Footnotes for Figs, dried, uncooked
Source: Nutrient data for this listing was provided by USDA SR-21. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

IF Rating™ is a trademark of Monica Reinagel. Data for the IF Rating was provided by inflammationfactor.com.


Read More http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1889/2#ixzz27xp3nWd0

Fresh Fruit
Fig fruit (Ficus carica),
Nutrition Value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy74 Kcal4%
Carbohydrates19.18 g15%
Protein0.75 g1.5%
Total Fat0.30 g1%
Cholesterol0 mg0%
Dietary Fiber2.9 g7%
Vitamins
Folates6 µg1.5%
Niacin0.400 mg2.5%
Pantothenic acid0.300 mg6%
Pyridoxine0.113 mg9%
Riboflavin0.050 mg4%
Thiamin0.0605%
Vitamin A142 IU5%
Vitamin C2 mg3%
Vitamin E0.11 mg1%
Vitamin K4.7 µg4%
Electrolytes
Sodium1 mg0%
Potassium232 mg5%
Minerals
Calcium35 mg3.5%
Copper0.070 mg8%
Iron0.37 mg5%
Magnesium17 mg4%
Manganese0.128 mg5.5%
Selenium0.2 µg<1%
Zinc0.15 mg1%
Phyto-nutrients
Carotene-ß85 µg--
Lutein-zeaxanthin9 µg--


Substitute for Fig
For Fresh fig I don't find anything coming closer.. but for dried fig depending on what your making you could use dates, apples, apricots, cherries, cranberries, raisins regular or golden, prunes, peaches, or pears.

Read more: http://wiki.answers.com/Q/What_can_substitute_figs_for_a_recipe#ixzz27xqsW9XJ



Where it can be used
Salad, Can be eaten as it is, Juice, Shake, Snacks with dried Fig, Baking

How to Store

While buying fresh-figs look for ripe fruits, which are soft in hand and emit a sweet aroma.

Avoid overtly soft, bruised, fungus inflicted fruits. Similarly unripe green fruits as they are astringent and out of flavor.
Fig fruits perish rather very quickly and eaten while they are fresh or else should be placed in the refrigerator where they keep well for 2-3 days. Place them in a plastic or zip pouch and store in the refrigerator set with high relative humidity. However, dried figs can stay for 6-8 months. Store dried figs in air tight container


Recipe Using  Fig (Here I list only main dishes.. but   Fig can be used in lot of dishes for decoration or just to add little flavour)

Pasta, Mixed Nuts Curry Salad

4 comments:

  1. its a very useful post.......Thanx
    maha

    ReplyDelete
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