Figs, autumn fruits

It is the best time to enjoy them, since we can savor figs at its seasoning point until October. Thanks to their versatility, it is convenient not to miss the opportunity to taste them in salads, with meats, for dessert ...

Rich in fiber and sugary

The nutritional composition of the fig is not very different from that of other fruits but we must highlight an important content in fiber, potassium and sugars. Its main component is water, as it provides about 85 g per 100 g, and also contains 12% sugars, which are what give it its caloric value (about 54 Kcal per 100 g), since its contribution of proteins and fats is practically negligible.

Regarding minerals, we can highlight potassium and regarding vitamins, carotenes with pro-vitamin A activity. Its fiber content is 2-3 gr per 100 gr. We must bear in mind that all these values ​​increase proportionally in dried figs.

Who are they suitable for and who are not?

They are recommended for:

• Constipation: Figs are a very rich fruit in that it will promote evacuation, so it is a convenient food for people with constipation problems.
• Kids: Although its texture does not like everyone, it is a very sweet fruit that can provide energy, vitamins, minerals and fiber to the little ones. A snack, a dessert, an accompaniment ... figs can be a good natural "treat".
• Athletes: Due to its potassium and sugar content, it can be very useful for athletes for muscle recovery. In addition, dried figs can be a good ally to carry around in endurance sports, as they provide energy and weigh little.

They are not suitable in case of:

• Potassium-restricted diets: Like most fruits, the potassium content of figs is not negligible at all, so we must limit its consumption in diets with controlled potassium intake, as may be the case in people with kidney disease.
• weight loss diets: fresh figs can be consumed without abuse but we must avoid the habitual consumption of dried figs It is a product that, when losing water, contains a high percentage of sugars.

Advice on purchase, conservation and use

We must choose figs that are slightly soft when picking them up. The lines and openings of their skin show us that they have reached their ideal point of maturation. If they are too soft, smell sour, or look very dry or wrinkled, they are past their prime and starting to wilt.

The period of time in which the figs are in optimal conditions for consumption is very short, so we must take advantage of the season to drink them fresh. After this time we have the option of taking them dried, their consumption is very practical and they are rich in fiber but we must not forget their caloric intake.

Figs They are suitable for consuming both raw and cooked and dried, as it is a good way to preserve them throughout the year given their short period of fresh consumption. They can be eaten fresh in salads, as desserts or accompanying main courses, mainly meats. You can also cook and make cakes with them, as their sweetening power is important, as well as jams and smoothies. But they can also be a good accompaniment when cooked. In addition, dried figs can be eaten for dessert, as snacks, etc.

• Season: it is short, since we can only enjoy them from August to October.
• Profits: rich in fiber, vitamins and minerals such as potassium.
• Ideal for: athletes, children and people who suffer from constipation.

Diploma in Human Nutrition and Dietetics Bachelor of Food Science and Technology