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Dried figs are among the oldest cultivated fruits in the world. Already in ancient Greece, Egypt and Rome they were regarded as a valuable source of energy, minerals and fiber. They were served to athletes, soldiers and ordinary people and formed an important part of the daily diet in the Mediterranean and the Near East.
Today most people associate them more with festive baking or Christmas packages, which is a great pity. Dried figs are an exceptionally nutritious fruit that, when consumed regularly and sensibly, can support digestion, bone health and proper heart function.
How dried figs are made and why they are so nutritious
Figs are the fruits of the common fig (Ficus carica), a tree typical of warm regions. After harvest they are traditionally dried in the sun, which removes water but at the same time concentrates nutrients and natural sugars. Because of this, dried figs have a long shelf life and an intense, naturally sweet flavor.
When properly dried, figs retain most of their minerals, fiber and antioxidants. This creates a durable food that can be eaten on its own or used in the kitchen in dozens of ways.
Nutritional values of dried figs
Dried figs are more energy-dense than fresh fruit, but at the same time very nutritious.
- 250–290 kcal per 100 g
- 9–10 g of fiber
- high potassium content
- calcium, magnesium and phosphorus
- smaller amounts of iron and zinc
- polyphenols with antioxidant effects
The calcium content is particularly noteworthy – dried figs are among the few types of fruit that contain it in significant amounts. Because of this they are a suitable dietary supplement for people who limit dairy products.
How dried figs benefit health
Support for digestion and a healthy gut
- support regular bowel function
- help prevent constipation
- support the growth of beneficial gut microflora
Strong bones and muscles
- contribute to maintaining normal bone health
- support proper muscle function
- help the nervous system
Blood pressure and the heart
Potassium helps regulate blood pressure and is involved in the proper functioning of the heart. Antioxidants contribute to protecting cells from oxidative stress.
Will I gain weight from dried figs?
Dried figs are caloric, but in reasonable amounts they can be part of a balanced diet. The recommended portion is 2–3 figs per day.
- are filling
- satisfy a sweet tooth
- provide fiber and minerals
Who should be cautious
Limitation is appropriate for people with diabetes, insulin resistance or on diets low in fiber. It is advisable to combine figs with proteins or fats, for example with yogurt, nuts or cheese.
How to include dried figs in your diet – practical recipes
Oat porridge with dried figs and nuts
Ingredients: rolled oats, 2 dried figs, a handful of walnuts, milk or a plant-based drink
Method: Chop the figs and add them to the prepared porridge along with the nuts.
Salad with figs and goat cheese
Ingredients: arugula, dried figs, goat cheese, walnuts, olive oil
Method: Briefly soak the figs in warm water, slice them and add to the salad.
Yogurt dessert with dried figs
Ingredients: plain yogurt, 2–3 figs, a teaspoon of honey, cinnamon
Method: Mix everything together and serve as a light snack.
Energy balls with figs
Ingredients: dried figs, rolled oats, ground almonds, cocoa
Method: Blend, shape into balls and let cool.
Conclusion
Dried figs are a nutritious food with a long history. They support digestion, bone and heart health and, when consumed sensibly, can be a natural part of the daily diet. Just a few pieces a day are enough for their benefits to show.
