By Zahid Ikram
The Fig
سُوۡرَةُ التِّین
بِسۡمِ ٱللهِ ٱلرَّحۡمَـٰنِ ٱلرَّحِيمِ
وَٱلتِّينِ وَٱلزَّيۡتُونِ (١)
[I swear] by the fig and the olive. (Quran,
95:1)
انجیر کی قسم اور زیتون کی (۱)
The reference to the fig in the
first verse of Surat at-Tin is
a most wise one in terms of the benefits imparted by
this fruit.
The Benefits
of the Fig for Human Beings
Figs
have a higher fiber level than any other fruit or
vegetable. One single dried fig provides two grams
of fiber: 20% of the daily recommended intake.
Research over the last fifteen years or so has
revealed that the fiber in plant foods is very
important for the regular functioning of the
digestive system. It is known that fiber in foods
assists the digestive system and also helps reduce
the risk of some forms of cancer. Nutritionists
describe eating figs, which are rich
in fiber, as an ideal way of increasing
one's fiber intake.
Fibrous foodstuffs are divided
into two types: soluble and
insoluble. Foods rich in insoluble fiber
facilitate the passage of substances to be expelled
from the body through the intestine by adding water
to them. They thus accelerate the digestive system
and ensure its regular functioning. It has also been
established that foods containing insoluble fiber
have a protective effect against colon cancer. Foods
rich in soluble fiber, on the other hand, have been
shown to reduce cholesterol levels in the blood by
more than 20%. These are therefore of the greatest
importance in reducing the risk of heart attack.
Excessive levels of cholesterol in the blood collect
in the arteries, hardening and narrowing them.
Depending on which organ's blood vessels the
cholesterol accumulates in, disorders connected to
that organ arise. For example, if cholesterol
accumulates in the arteries that feed the heart,
problems such as heart attacks result. Accumulations
of cholesterol in the kidney veins can lead to high
blood pressure and kidney deficiency. Furthermore,
the intake of soluble fiber is important in terms of
regulating blood sugar by emptying the stomach
because sudden changes in blood sugar can lead to
life-threatening disorders. Indeed, societies with
fiber-rich diets have been shown to have far lower
incidences of illnesses such as cancer and heart
disease. www.californiafigs.com/nutrition
|
Fresh Fig Nutritional
Value
(100 grams)
|
Dried Fig Nutritional
Value
(100 grams)
|
| Calories (kcal) |
74 |
Calories (kcal) |
249 |
| Fibre (g) |
3 |
Fibre (g) |
10 |
| Fat (g) |
0 |
Fat (g) |
1 |
| Protein (g) |
1 |
Protein (g) |
3 |
| Sugar (g) |
16 |
Sugar (g) |
48 |
| Vitamin A (IU) |
142 |
Vitamin A (IU) |
10 |
| Vitamin C (mg) |
2 |
Vitamin C (mg) |
1.2 |
| Vitamin B1 |
0.1 |
Vitamin B1 |
0.1 |
| Vitamin B2 |
0.1 |
Vitamin B2 |
0.1 |
| Vitamin B6 |
0.1 |
Vitamin B6 |
0.1 |
| Sodium |
1 |
Sodium |
10 |
| Potassium |
232 |
Potassium |
680 |
| Calcium |
35 |
Calcium |
162 |
| Phosphorus |
232 |
Phosphorus |
67 |
| Magnesium |
17 |
Magnesium |
68 |
| Iron |
0.4 |
Iron |
3.07 |
| Manganese |
0.1 |
Manganese |
0.8 |
| Copper |
0.1 |
Copper |
0.3 |
| Selenium |
0.2 |
Selenium |
0.6 |
| Zinc |
0.2 |
Zinc |
0.5 |
|