Figs: Benefits, Nutrition, Uses and Recipes

Figs: Benefits, Nutrition, Uses and Recipes

Fig fruits are one-of-a-kind fruits that resemble the form of a teardrop. They’re roughly the scale of a thumb, with tons of of tiny seeds and an edible purple or inexperienced peel. The fruit’s pink flesh has a gentle, candy flavour. 

The fig fruit was one of many first fruits to be planted. Its cultivation prolonged by historic instances, all through the Levant and the Aegean Sea area. Historical past says that Caria gave this fruit to the Greeks. Curiously, the Attic figs have been well-known within the East, and there have been particular legal guidelines to regulate its export. However, the fig fruit was one of the vital vital meals for the Greeks, and it was prevalent throughout public feasts among the many Spartans. In Latin mythology, the fig tree that overshadowed the dual founders of Rome within the wolf’s cave was an indication of the race’s future wealth.

Fig fruits and their leaves are ample in vitamins and should present varied well being advantages. For instance, they could support within the upkeep of a wholesome digestive tract, forestall coronary heart ailments, and regulate blood sugar ranges.

This text talks concerning the dietary properties, advantages, and makes use of of fig fruits. As well as, it additionally talks about alternative ways to incorporate them in your food plan.

What are Fig Fruits?

The fig, generally often known as Ficus Carica, is a plant within the mulberry household that produces edible fruit. The widespread fig grows wild in Turkey and northern India. Most Mediterranean nations have their wild seedlings. Since individuals worldwide use it in its contemporary and dried kinds, the fig is thought to be “the poor man’s meals” within the Mediterranean.

Figs: Benefits, Nutrition, Uses and Recipes

There are quite a few methods to incorporate figs in your food plan, every with its personal set of advantages. The 4 most frequent methods to combine figs into your food plan are as follows:

1. Contemporary Figs

Contemporary figs are low in energy and a tasty snack. Additionally they style scrumptious in salads and desserts. As well as, you can even use contemporary figs to make fig jams or preserves.

2. Dried Figs

Dried figs are excessive in sugar and energy. Therefore, it’s best to use them sparsely. Nonetheless, they could be simpler than contemporary figs for relieving constipation.

3. Fig Leaves

Fig leaves are nutritious, and you might use them in some ways. Nonetheless, it’s tough to search out them aside from specialised grocery shops. Like grape leaves, individuals typically use fig leaves as a wrap for meals with rice, pork, or different elements.

4. Fig Leaf Tea

Folks use dried fig leaves to make fig leaf tea. You could make your model of fig leaf tea or get it ready-made on-line or from speciality shops.

Though the pure sugar in contemporary figs has excessive energy, a number of figs can act as a low-calorie snack. Then again, dried figs are excessive in sugar and energy. That’s as a result of the sugar within the fruits concentrates when dried.

Since dried figs are dehydrated, they’ve decrease water content material and a extra concentrated provide of vitamins than contemporary figs. Nonetheless, relying on the drying technique, they could have some dietary loss relying on the drying technique.

Dietary Properties of Figs

Contemporary fig fruits are nutrient-dense and low in energy, making them a wonderful complement to a nutritious food plan.

The dietary worth per 100 grams of contemporary fig fruits is:

Dietary Values

  • Power – 74 Kcal
  • Carbohydrates – 19.18 g 
  • Protein – 0.75 g   
  • Whole Fats – 0.30 g   
  • Dietary Fibre – 2.9 g
  • Folates – 6 µg
  • Niacin – 0.400 mg 
  • Pantothenic acid – 0.300 mg 
  • Pyridoxine – 0.113 mg 
  • Riboflavin – 0.050 mg 
  • Thiamin – 0.060       


  • Sodium – 1 mg
  • Potassium – 232 mg
  • Calcium – 35 mg  
  • Copper – 0.070 mg 
  • Iron – 0.37 mg
  • Magnesium – 17 mg   
  • Manganese – 0.128 mg 
  • Selenium – 0.2 µg  
  • Zinc – 0.15 mg

Well being Advantages of Fig Fruits

Fig fruits have a number of well being benefits, together with boosting digestive and cardiovascular well being and maybe helping with blood sugar administration.

1. Promotes Weight Loss

Figs are excessive in fibre and low in energy, thus making them a super snack if you end up in your weight reduction journey. When included in a well-balanced food plan, high-fibre meals like figs can assist you’re feeling full between meals and cut back overeating. In consequence, they could assist increase the burden loss course of. A number of research help the declare that dietary fibres assist with weight reduction.

Soaking dried figs makes them simpler to digest and the vitamins extra absorbable. In keeping with some claims, rehydrating fig fruits with water makes them extra filling, leading to decreased calorie consumption and weight reduction.

Some research affiliate fruit consumption, particularly dried fruits, with weight reduction. That’s as a result of fruits are ample in vitamins and can assist you keep a wholesome weight and general well being. Nonetheless, extra human research are required to help this notion.

2. Helps you attain Higher Pores and skin

Fig fruits could also be helpful to the pores and skin. Nonetheless, it’s primarily for allergic dermatitis or dry, itchy pores and skin. However, analysis proves the effectiveness of dried fig fruits on the pores and skin. Researchers used a cream made with dried fig fruit extract on 45 kids. It was carried out twice day by day for 2 weeks, and the outcomes we stunning. The dried fig fruit cream was simpler than hydrocortisone cream in treating dermatitis signs.

Moreover, one other examine suggests {that a} mixture of fruit extracts, together with fig extracts, have antioxidant results on pores and skin cells. In consequence, they assist forestall collagen breakdown and cut back wrinkles.

3. Helps with Male Infertility and Boosts Sperm Depend

Zinc is crucial for testosterone synthesis. Due to this fact, males who’re poor in zinc could have lowered testosterone ranges. Nonetheless, fig fruits are wealthy in zinc. In consequence, figs are a unbelievable solution to increase your testosterone ranges naturally.

Figs embrace a excessive degree of antioxidants and important vitamins and minerals. In consequence, it will probably assist enhance sperm motility and rely. Due to this fact, fig fruits are extremely helpful in rising sperm rely. A examine proves the effectivity of fig leaf extracts in rising sperm rely.

4. Encourages Good Digestive Well being

Constipation is a frequent digestive downside. Folks have been utilizing fig fruits as a house remedy or pure treatment for constipation. Fig fruits are wealthy in fibre, which may enhance digestive well being. As per research, fibre helps soften and thicken stools, decreases constipation, and acts as a prebiotic or meals supply for the helpful micro organism in your abdomen.

One other examine means that fig fruit extract or pastes could support within the passage of meals by the digestive tract. In consequence, it reduces constipation and eases the signs of digestive issues resembling ulcerative colitis.

In one other analysis, 150 individuals with irritable bowel syndrome with constipation (IBS-C) consumed roughly 4 dried figs twice a day. They skilled a dramatic discount in signs like ache, bloating, and constipation. In an identical examine, 300 grams of fig fruit paste day by day for eight weeks considerably improved constipation.

Thus, it’s clear that fig fruits successfully enhance your digestive well being.

5. Anti-Inflammatory in Nature and Aids with Arthritis

Antioxidants in figs defend cells from free radicals and stop irritation. On the identical time, figs are ample in phytochemicals. These phytochemicals additionally play a vital position in lowering irritation. 

Many research showcase the presence of flavonoids and polyphenols in dried figs. These phytochemicals assist lower irritation and stop free radicals from creating new irritation. It, in flip, helps with osteoporosis, rheumatoid arthritis, and periodontal bone resorption.

6. Helps with Cardiovascular Well being

Figs can assist you improve your vascular well being and cut back the chance of coronary heart illness. It’s as a result of fig fruits assist decrease your blood stress and blood fats ranges. As per a examine, fig extract lowered blood stress in regular and hypertension mice. As well as, one other examine means that fig leaf extracts could improve good ldl cholesterol and triglyceride ranges. Due to this fact, it helps enhance coronary heart well being.

7. Aids in Sustaining Blood Sugar Ranges

A 1998 examine together with ten individuals with kind 1 diabetes says that ingesting fig leaf tea with breakfast could decrease insulin necessities. Throughout the month of this experiment, these individuals drank fig leaf tea. In consequence, it lowered their insulin doses by about 12%. Therefore, it reveals the impact of fig extracts on sustaining blood sugar ranges.

Moreover, a current examine revealed that drinks with excessive doses of fig fruit extract had a decrease Glycemic Index (GI) than different drinks. It signifies that fig fruits could higher have an effect on blood sugar ranges.

Nonetheless, fig fruits, particularly dried, are excessive in sugar and should briefly elevate blood sugar ranges. So, in case you have bother regulating your blood sugar ranges, it’s best to keep away from consuming dried figs.

8. Has Anti-Most cancers Properties

As per a number of research, fig leaves and pure latex from fig vegetation have anti-cancer properties. They assist suppress human colon most cancers, breast most cancers, cervical most cancers, and liver most cancers cell progress.

Additional research recommend that Fig Fruit latex (FFL) comprises vital polyphenolic compounds. Due to this fact, FFL consumption can function a supply of antioxidants. As well as, these research point out that FFL exhibit potent cytotoxicity in some human most cancers cells with little impact in regular cells. It inhibits DNA synthesis, induction of apoptosis, and cell cycle arrest of most cancers cells.

Makes use of of Figs

1. For Atopic Dermatitis: 

Making use of a lotion containing fig fruit extract can assist kids with eczema really feel much less itchy. Due to this fact, you should utilize fig fruit lotions to forestall pores and skin points like dermatitis.

2. For Constipation: 

Consuming a fig fruit paste softens stools and doesn’t enhance stool frequency. Due to this fact, you should utilize fig fruit paste to alleviate constipation.

3. Diabetes: 

In case you have kind 1 diabetes, you’ll be able to profit from a tea comprised of fig leaves. It additionally lowers blood sugar ranges after a meal. So, you’ll be able to have fig fruit leaves tea to enhance blood sugar ranges and management diabetes.

4. Warts: 

You’ll be able to put the milky sap of the fig tree on warts. It helps heal them with out inflicting any irritation.

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Best UFC Fights of All Time, Ranked

Best UFC Fights of All Time, Ranked

The UFC has been delivering the best stage of combined martial arts motion accessible for near 30 years. In that point, the Las Vegas-based group has promoted hundreds of fights. A few of these have been fairly forgettable, loads of others have been good, and a choose few have gone down as the very best UFC fights of all time.

The listing of iconic UFC fights appears to get longer yearly, and 2021 has been no exception to that rule. This yr gave us epic battles like Alexander Volkanovski vs. Brian Ortega, Petr Yan vs. Cory Sandhagen, Justin Gaethje vs. Michael Chandler, and Max Holloway vs. Calvin Kattar. Even so, there are a couple of fights that stand head and shoulders above the remainder. We’ve performed our greatest to slender that listing right down to 10.

Preserve studying for our roundup of the very best UFC fights of all time, all of which may be seen legally on UFC Combat Cross, the promotion’s official streaming service. Though a few of these bouts are over a decade previous, they’re nonetheless sending shockwaves by means of the MMA universe.

The Finest UFC Fights of All Time

10. Nate Diaz vs. Conor McGregor, 2016

Few MMA-related lists are full with out some point out of McGregor (for higher or worse), and this one is not any exception. He’s identified for making knockout wins look easy, however in the summertime of 2016, the Irish famous person was dragged right into a grueling, 25-minute battle along with his chief nemesis, Nate Diaz.

Diaz and McGregor had already fought a couple of months earlier. Diaz shocked the world in that struggle by handing the Irishman his first UFC loss with a second-round submission. Heading into the rematch, anticipation couldn’t have been increased.

The second struggle was a nail-biter, and the 2 welterweights engaged in a razor-close battle by means of all 5 rounds. Diaz landed barely extra vital strikes, connecting on 166 makes an attempt in comparison with McGregor’s 164, and in addition racked up 5:50 minutes of management time on the mat. McGregor, nonetheless, was behind the extra decisive moments of the matchup: He dropped his rival 3 times.

For sure, the judges had a tricky job on their palms. In the long run, they handed McGregor a majority determination win, that means two judges scored it in his favor, and the third scored the struggle a draw.

Similar to that, the 2 superstars have been tied 1–1. The grounds for a trilogy have existed ever since, nevertheless it hasn’t occurred but. Don’t be shocked if that lastly adjustments in 2022.

9. Forrest Griffin vs. Stephan Bonnar, 2005

MMA is best now than it ever has been earlier than. struggle in the present day is objectively higher than an excellent struggle from the early days of the game, as coaching practices have improved dramatically and fighters have turn into extra expert consequently. Even so, we’ve bought to provide it up for the classics, and none maintain a candle to the 2005 gentle heavyweight struggle between Forrest Griffin and Stefan Bonnar.

Griffin and Bonnar met within the finale of the primary season of The Final Fighter actuality present, a time when the UFC was struggling to interrupt into the mainstream. The 2 gentle heavyweights helped the promotion do exactly that: The three-round slugfest was a dazzler, and Griffin finally gained by determination.

It was hardly a technical struggle, nevertheless it didn’t matter. The aggression and grit of each males left jaws on the ground, and it helped introduce an entire new crop of followers to the UFC.

8. Justin Gaethje vs. Michael Johnson, 2017

Robbie Lawler is the one fighter to look twice on this listing, however Justin Gaethje almost did, too. Over the course of his unbelievable profession, the American light-weight has participated in an extended listing of unforgettable battles, lots of which arguably rank among the many better of all time.

However the very best struggle of Gaethje’s legendary profession occurred in 2017. After a powerful reign because the World Collection of Combating light-weight champ, he made his Octagon debut reverse Michael Johnson. Gaethje was unbeaten on the time, and he was among the many most hyped fighters in MMA. But Johnson very almost spoiled the undefeated star’s debut by pushing him to the brink of consciousness within the early going.

In a show of unbelievable toughness and coronary heart, nonetheless, Gaethje surged again for a second-round knockout win—bolstering his resume with not solely a traditional struggle however one of many sport’s nice comebacks.

7. Robbie Lawler vs. Carlos Condit, 2016

From the second it was introduced that Robbie Lawler would defend his welterweight title towards Carlos Condit in early 2016, MMA followers anticipated an unbelievable struggle. The 2 welterweights have been each regarded among the many most fun fighters within the sport, and with a title on the road, drama appeared assured.

In the long run, the struggle surpassed all expectations. The pair engaged in a wild putting battle for the total 5 rounds, bombing one another with the sort of heavy artillery that would have simply worn out lesser fighters.

Lawler gained the struggle by way of break up determination, however many followers felt Condit ought to have gotten the nod—and that verdict remains to be debated in the present day. By hook or by crook, the struggle was among the best ever.

6. Cheick Kongo vs. Pat Barry, 2011


Cheick Kongo in 2015 Gregory Payan/AP / Shutterstock

A struggle doesn’t have to final a number of rounds to be nice. Heavyweights Pat Barry and Cheick Kongo proved that after they collided within the Octagon in 2011.

This one bought loopy rapidly. Minutes into the struggle, Barry despatched Kongo crashing to the canvas with a crackling proper hand, and as soon as he had the Frenchman harm, he didn’t let up. Kongo absorbed punch after punch, clinging to consciousness by his fingernails—to the purpose that commentator Joe Rogan prematurely declared, “It’s over.”

It was not.

Simply when it seemed like Kongo couldn’t probably take one other punch, and the referee seemed able to intervene, the Frenchman surged again and floored Barry with a punch of his personal. A number of punches later, it was over—this time for actual, as Barry stared up on the Jumbotron along with his again on the ground.

Kongo had snatched victory from the jaws of defeat in some of the dramatic one-round fights of all time. Severely, watch this one. You are able to do it in much less time than it takes to heat up a plate of leftovers.

5. “The Korean Zombie” Chan Sung Jung vs. Dustin Poirier, 2012

Subsequent time you’re attempting to introduce anyone to MMA, present them the 2012 featherweight struggle between “The Korean Zombie” Chan Sung Jung and Dustin Poirier.

This struggle was loads like Costco—it had the whole lot. From wild putting exchanges, to blindingly quick scrambles, to slick submission makes an attempt, each weapon within the MMA arsenal was on full show. It was additionally capped off by one of many rarer submissions in MMA: Jung tapped Poirier with a fourth-round D’arce Choke.

For some motive, this one appears to be forgotten when followers debate the very best fights of all time, however make no mistake: It belongs on this listing.

4. Weili Zhang vs. Joanna Jedrzejczyk, 2020

Weili Zhang and Joanna Jedrzejczyk’s 2020 strawweight title struggle isn’t simply among the best ladies’s bouts of all time, it’s among the best fights ever, interval.

On the time of the struggle, China’s Zhang was the reigning champion. She was on a staggering 21-fight win streak and seemed to make it to 22 towards Jedrzejczyk, essentially the most dominant champ within the division’s historical past.

The 2 strawweight stars set to work early and didn’t cease till the ultimate bell: They threw a dizzying 783 strikes mixed. The 25-minute firefight took an immense bodily toll on each ladies; Zhang’s face was purple with bruising and Jedrzejczyk, extra notably, sustained a grotesque hematoma that made her brow swell up like a balloon.

It was a blinding show of approach and toughness, and a must-watch for anyone trying to get acquainted with the very best fights in UFC historical past. A rematch additionally feels inevitable.

3. Jon Jones vs. Alexanders Gustafsson, 2013

By the point Jon Jones stepped into the cage with Alexanders Gustafsson in 2013, Jones was already thought-about unbeatable within the eyes of many followers. Since profitable the sunshine heavyweight title with a TKO win over Mauricio “Shogun” Rua in 2011, the American had defended it six occasions towards a powerful procession of expert fighters: Quinton “Rampage” Jackson, Lyoto Machida, Rashad Evans, Vitor Belfort, and Chael Sonnen.

After these performances, Gustafsson simply didn’t appear to have a shot.

In the long run, nonetheless, the unheralded Swede gave Jones the hardest struggle of his complete profession. He matched the dominating champion along with his footwork and shocked onlookers by taking him down. It was a traditional instance of an underdog rising to the event.

Sadly for Gustafsson, the judges finally awarded Jones a unanimous determination win, however the struggle was adequate to earn each fighters a spot within the MMA historical past books.

2. Dan Henderson vs. Mauricio “Shogun” Rua, 2011

Dan Henderson and Mauricio “Shogun” Rua, two of the best gentle heavyweights in MMA historical past, got here up collectively in PRIDE however by no means met within the now-defunct Japanese promotion’s ring. After migrating to the UFC, they lastly got here face-to-face within the Octagon in 2011—and their struggle was completely price ready for.

By that time, each gentle heavyweights had confirmed they possessed ferocious knockout energy and superhuman sturdiness, and each displayed these traits in spades within the Octagon. The 2 legends cudgeled one another for 5 wild rounds and repeatedly pushed one another to the brink of defeat. Miraculously, each males have been nonetheless acutely aware by the point the struggle concluded.

In the long run, Henderson was awarded a unanimous determination win, however the struggle was shut sufficient that the pair have been slated for a rematch in 2014. That point round, Henderson picked up a extra decisive win, stopping his rival with a vicious volley within the third spherical.

1. Robbie Lawler vs. Rory MacDonald, 2015

Robbie Lawler and Rory MacDonald’s first struggle, which the previous gained by break up determination in 2013, was good, however in no way a traditional. But when the 2 welterweights met once more in 2015, this time with Lawler’s title on the road, it turned out to be among the best fights ever—perhaps even the very best outright.

The 2 welterweight stars wasted no time portray the Octagon ground pink. By the point the fourth spherical was winding down, each males have been almost unrecognizable as a result of bruising and cuts they’d sustained, and the depth contained in the MGM Grand Backyard Enviornment couldn’t have been increased—thanks largely to Lawler giving MacDonald a murderous stare proper because the spherical concluded.

In the long run, Lawler put a stamp on issues within the fifth spherical, flooring MacDonald with a fist to the nostril, nevertheless it was the sort of struggle with no actual losers: an all-time traditional that also holds up in the present day.

More to read: Figs: Benefits, Nutrition, Uses and Recipes

Vegan French Onion Dip Recipe Full of Protein

Vegan French Onion Dip Recipe Full of Protein

Let’s be sincere: The one motive why crudités stay a mainstay app is due to the dipping sauces they’re paired with. (And okay, it helps to get some fiber in if you’re having fun with all of the various kinds of vacation cookies.) Uncooked carrots, cauliflower, and celery are a meh snack until you will have a creamy facet of Ranch or French onion dip to slather them in.

Should you’re dairy-free or vegan, most dips you may discover subsequent to the crudités plate are going to be a no-go for you. However bless Loving It Vegan blogger Alison Andrews for locating a technique to give beloved French onion dip a plant-based makeover. Not solely is it utterly vegan, however it packs extra protein and fiber than the normal dip.

Her secret ingredient? Cashews, that are used to make the “bitter cream” within the dip. “Cashews have a really clean, creamy texture when blended. They’re additionally fairly impartial in taste so are likely to work rather well when used to copy the tastes and textures of dairy merchandise,” Andrews explains. The cashews are soaked after which blended with dietary yeast (for a nutty, tacky taste), lemon juice, apple cider vinegar, sea salt, and water. Moreover making certain that the dip is wealthy and creamy, cashews are a trifecta of dietary advantages, packing fiber, protein, and wholesome fat. That is one thing conventional French onion dip undoubtedly cannot boast.

Associated Tales

Simply as vital because the cashew-based bitter cream is the caramelized onions, which Andrews says is the one difficult half for getting the dip excellent. “What’s most vital is to have endurance when caramelizing the onions,” she says. “It takes 45 to 50 minutes to completely caramelize them on low warmth. Should you enhance the warmth it will not make it occur sooner, they may simply burn. So you need to take the sluggish and regular method to good caramelized onions.” Don’t fret—your endurance will repay if you style the tip outcome.

In relation to getting the consistency of the dip completely creamy, Andrews’s insider tip is to soak the cashews earlier than mixing them. “You simply add them to a bowl and pour boiling water excessive till the cashews are submerged. Allow them to soak for quarter-hour after which drain and rinse them,” she says. “This may assist them mix up a lot smoother.”

Able to make whip up this protein-filled vegan dip? Preserve studying for the recipe.

Vegan French onion dip recipe

For the cashew bitter cream:
1 cup uncooked cashews
1/2 cup water
1 Tbsp lemon juice, freshly squeezed
1 Tbsp apple cider vinegar
1 Tbsp dietary yeast 1/2 tsp sea salt

For the caramelized onions:
2 Tbsp olive oil
1 medium onion, chopped

For assembling:
1/2 cup vegan mayonnaise
1/4 tsp onion powder
1/4 tsp sea salt
1/4 tsp floor black pepper

For serving:
Recent chopped parsley
Chips, crackers, or greens

1. Make the cashew bitter cream: Add cashews, water, lemon juice, apple cider vinegar, dietary yeast, and sea salt to your blender jug and mix till clean. Put aside.

2. Caramelize the onions: Add olive oil and chopped onions to a frying pan or skillet and warmth on low warmth.
Cook dinner for 45 to 50 minutes on low warmth, stirring sometimes till the onions are smooth and golden. Take away the onions from the warmth and allow them to cool utterly.

3. Assemble: In a mixing bowl add the cashew bitter cream, caramelized onions, vegan mayonnaise, onion powder, salt, and floor black pepper and blend collectively.

4. Serve instantly topped with recent chopped parsley and with chips, crackers, or greens for dipping.

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