'Fig'ure Out How to Get Figs Into Your Diet


Figs are tasty fruits that boast many health benefi ts. They can be an important component of a balanced diet.


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Figs have been grown and enjoyed for centuries. Native to the Middle East, fi gs grow on a fi cus tree and come in different varieties. The fruit ranges dramatically in color and subtly in texture depending on the variety enjoyed. Turkey, Greece and even California are the top fi g producers in the world.


It’s possible to fi nd fi gs from late summer through the autumn, depending on location. Fresh fi gs are very delicate and have a short shelf life. They can be kept in the refrigerator for about two days after being picked. Most people are familiar with the sweet dried fi gs that are available year-round.


One may not be aware of the health value of fi gs. First and foremost, fi gs are high in potassium, a mineral that helps control blood pressure. Individuals who have high blood pressure should consider fi gs as a natural alternative to medication or to use in conjunction with traditional therapies. According to medical research, low intake of potassium-rich foods, coupled with a high intake of sodium, can lead to hypertension.


Another benefi t of fi gs is their high fi ber content. Fiber-rich foods help promote a healthy digestive system, moving food through the bowels easily. Fiber helps satiate a hungry person faster, meaning it’s a tool that can be used for weight loss. Fiber may also help reduce the risk of certain cancers, like breast cancer.


Rich in calcium, fi gs can also promote bone health. Individuals at risk for osteoporosis can consider eating fi gs as part of a bone-strengthening regimen.


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Information published in the Archives of Ophthalmology state that eating fruit every day can help lower age-related risk of macular degeneration, one of the primary causes of vision loss in the elderly.


Make fi gs a part of a healthy diet. Here are some ways to enjoy this fruit. • Eat fresh fi gs right off the tree. They’re sweet and refreshing. • To satisfy a sweet tooth, enjoy fi g-stuffed cookies.


• Grind up dried fi gs with a little honey and use as a spread on toast or bagels.


• Stuff fresh, poached fi gs with nuts and enjoy.


• Add bits of dried fi gs to recipes that call for raisins, such as tarts or cookies.


• Put chopped fresh fi gs in rice, quinoa or couscous dishes.


• Fresh fi gs can be stuffed with goat cheese and topped with sliced almonds for a tasty appetizer at parties. (MS)


41023268•01/26/11


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