Dried figs, with their chewy texture and delectable sweetness, have long been celebrated as a nutritious and versatile snack. Packed with essential minerals, vitamins, and fiber, these dried fruits offer a plethora of health benefits that have garnered significant attention among health-conscious individuals. However, with this newfound popularity comes the burning question: How many dried figs should one consume daily to reap the maximum health benefits? In this article, we delve into the depths of this question, seeking to unveil the optimal daily intake of dried figs for individuals to achieve not only ultimate indulgence but also to promote optimum well-being.
Dried figs have a rich history, stemming from their origins in the Mediterranean region thousands of years ago. Since then, they have made their way into numerous cultures and cuisines, charming taste buds with their distinct flavor and nutritional profile. With abundant research highlighting the benefits of incorporating dried figs into our diet, it is only natural to wonder about the ideal quantity one should consume for optimal health advantages. By understanding the potential advantages and considering expert recommendations, individuals can strike a balance between indulgence and harnessing the immense nutritional value these dried fruits offer. So, let us embark on this exploration to shed light on the mystery of the optimal daily intake of dried figs and unlock the secret to reaping their maximum health benefits.
Nutritional composition of dried figs
A. Macronutrients
Dried figs offer a rich nutritional profile, making them a valuable addition to any diet. They are low in fat and cholesterol, and are a good source of carbohydrates, providing energy to the body. Approximately 100 grams of dried figs contain around 249 calories, with the majority coming from carbohydrates.
B. Vitamins and minerals
Dried figs are packed with essential vitamins and minerals that contribute to overall health. They are a great source of potassium, which plays a vital role in maintaining proper heart and muscle function. Additionally, dried figs contain significant amounts of calcium, iron, magnesium, and vitamin K, which are all beneficial for bone health.
C. Fiber content
One of the standout nutritional components of dried figs is their high fiber content. Fiber is crucial for maintaining a healthy digestive system and aiding in weight management. Just 100 grams of dried figs can provide approximately 10 grams of dietary fiber, which is about 40% of the recommended daily intake.
The type of fiber found in dried figs is insoluble fiber, which adds bulk to the stool and helps prevent constipation. It also promotes healthy bowel movements and can alleviate symptoms of digestive disorders such as irritable bowel syndrome.
In addition to its digestive benefits, the fiber found in dried figs may also contribute to improved cardiovascular health. Several studies have suggested that a high-fiber diet can lower the risk of heart disease by reducing cholesterol levels and maintaining healthy blood pressure.
Overall, the nutritional composition of dried figs makes them a valuable addition to the diet. Their macronutrient content, vitamins and minerals, and high fiber content contribute to a range of health benefits. Incorporating them into your daily meals and snacks can help improve digestive health, support cardiovascular wellness, and aid in weight management. However, it is important to consider the recommended daily intake guidelines to ensure optimal consumption and avoid potential risks. Let’s explore these guidelines in the next section.
IHealth benefits of dried figs
Figs are not only delicious but also packed with various health benefits. Incorporating dried figs into your daily diet can provide you with numerous advantages that contribute to overall well-being.
A. Rich source of antioxidants
Dried figs are a rich source of antioxidants, which help protect the body against oxidative stress and cellular damage caused by free radicals. These antioxidants, such as polyphenols and flavonoids, can reduce inflammation, lower the risk of chronic diseases, and promote healthy aging.
B. Promotes digestive health
Dried figs are known for their high fiber content, which aids in promoting digestive health. Fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. It also helps maintain a healthy gut microbiome by providing food for beneficial gut bacteria.
C. Supports cardiovascular health
The fiber and potassium content in dried figs contribute to maintaining a healthy heart. Fiber helps lower cholesterol levels, while potassium helps regulate blood pressure, reducing the risk of heart disease and stroke.
D. Strengthens the immune system
Dried figs contain immune-boosting nutrients such as vitamins A, C, and E, as well as zinc and selenium. These nutrients aid in strengthening the immune system, helping the body fight off infections and diseases.
E. Aids in weight management
Despite their natural sweetness, dried figs can be a beneficial addition to a weight management plan. They are low in fat and high in fiber, which promotes feelings of fullness and can help control appetite. Incorporating dried figs into a balanced diet can support weight loss or maintenance goals.
It is important to note that the health benefits of dried figs can vary depending on factors such as age, gender, overall health status, and individual caloric and nutritional needs. Therefore, it is essential to consider these factors when determining the optimal daily intake of dried figs.
However, it is generally recommended to follow the guidelines for fruit intake provided by reputable health organizations. These guidelines suggest consuming 1-2 servings of fruit per day, where each serving is equivalent to approximately 1 cup of fresh fruit or half a cup of dried fruit. In the case of dried figs, it is advised to consume 3-5 dried figs per day to obtain their maximum health benefits.
Excessive consumption of dried figs can have some risks, including increased calorie intake leading to weight gain, digestive issues such as bloating or diarrhea due to high fiber content, and potential allergic reactions in some individuals. It is crucial to practice moderation and consult with a healthcare professional if you have any specific dietary concerns or restrictions.
In the next section, we will explore in more detail the recommended daily intake guidelines for dried figs, taking into account various factors that can influence the optimal amount for individuals.
Recommended daily intake guidelines
Introduction
Incorporating dried figs into your daily diet can provide numerous health benefits, making it important to understand the optimal daily intake. This section aims to provide recommendations and guidelines for consuming dried figs for maximum health benefits.
General guidelines for fruit intake
To maintain a balanced and healthy diet, it is generally recommended to consume a variety of fruits on a daily basis. The United States Department of Agriculture (USDA) suggests that individuals consume 1.5 to 2 cups of fruit per day as part of a 2,000-calorie diet. This recommendation can vary depending on age, gender, and overall health status.
Specific recommendations for dried figs
When it comes to dried figs, the optimal daily intake may differ from other fruits due to its concentrated nutrients and calories. While there is no specific guideline for dried fig consumption, it is advised to exercise portion control due to its higher sugar and calorie content compared to fresh fruits.
Individuals looking to incorporate dried figs into their daily diet should aim for an intake of around 1 to 2 servings per day. A serving size of dried figs is typically around 1/4 to 1/2 cup, which is equivalent to about 3 to 5 dried figs.
It is important to note that the recommended daily intake may vary depending on factors such as age, gender, overall health status, and caloric and nutritional needs. Consulting with a healthcare professional or registered dietitian can provide personalized recommendations tailored to individual needs.
Risks of excessive dried fig consumption
While dried figs offer numerous health benefits, it is important to be mindful of the potential risks associated with excessive consumption. One of the main concerns is the increased calorie intake, as dried figs are more energy-dense compared to fresh fruits. Consuming excessive amounts of dried figs can lead to weight gain and an imbalance in overall calorie intake.
Furthermore, consuming large quantities of dried figs may cause digestive issues such as bloating and diarrhea due to their high fiber content. Additionally, individuals with allergies to dried fruits or sulfites should be cautious and monitor their consumption of dried figs to avoid potential allergic reactions.
In conclusion, for the optimal daily intake of dried figs, it is recommended to consume 1 to 2 servings per day, which is equivalent to around 3 to 5 dried figs. However, personalized recommendations may vary based on individual factors such as age, gender, overall health status, and caloric and nutritional needs. It is important to practice portion control and be mindful of the potential risks of excessive dried fig consumption.
### Factors affecting the optimal daily intake
#### A. Age and gender
The optimal daily intake of dried figs can vary depending on age and gender. Children and teenagers may have different nutritional requirements compared to adults. According to the United States Department of Agriculture (USDA), the recommended daily intake of fruit for children ranges from 1 to 2 cups, depending on age and gender. It is important to consult with a healthcare professional or registered dietitian to determine the specific needs for each individual.
#### B. Overall health status
Individuals with certain health conditions may have specific dietary restrictions or requirements that can affect the optimal daily intake of dried figs. For example, individuals with diabetes or prediabetes need to be mindful of their intake of carbohydrates, including fruits. Dried figs have a higher sugar content compared to fresh figs, so moderation is key. People with specific health concerns such as kidney disease, gout, or certain allergies may also need to limit or avoid dried fig consumption. Consulting with a healthcare professional or registered dietitian is essential to determine the most suitable intake for those with specific health conditions.
#### C. Caloric and nutritional needs
The optimal daily intake of dried figs is also influenced by an individual’s caloric and nutritional needs. Dried figs are relatively high in calories due to their natural sugar content. One serving of dried figs, which is about ¼ cup or 40 grams, contains around 100 calories. Therefore, individuals who are watching their calorie intake or aiming for weight management should be mindful of their portion sizes. Additionally, individuals with specific nutritional needs, such as athletes or pregnant women, may require higher amounts of certain nutrients found in dried figs. It is important to consider these factors when determining the optimal daily intake.
In conclusion, the optimal daily intake of dried figs can be influenced by various factors including age, gender, overall health status, and individual caloric and nutritional needs. It is important to consider these factors and consult with a healthcare professional or registered dietitian to determine the most suitable intake for each individual. Moderation is key, as excessive consumption of dried figs can lead to increased calorie intake, digestive issues, and potential allergic reactions. Following the recommended daily intake guidelines and incorporating a variety of fruits in the diet can help achieve a balanced and healthy lifestyle.
Risks of excessive dried fig consumption
Incorporating dried figs into your daily diet can provide a multitude of health benefits, but it is important to understand the risks associated with excessive consumption. While dried figs are a nutrient-dense food, consuming too many can have negative effects on your health. This section will delve into the potential risks of consuming excessive amounts of dried figs.
A. Increased calorie intake
One of the primary risks of excessive dried fig consumption is an increased calorie intake. Dried figs are naturally high in calories due to their concentrated sugars. Consuming large quantities can lead to unintentional weight gain, especially if you are not compensating for the extra calories through physical activity. It is essential to be mindful of portion sizes and incorporate dried figs into a balanced diet.
B. Digestive issues
Another risk associated with excessive dried fig consumption is digestive issues. Dried figs are rich in fiber, and while this is beneficial for digestion, consuming too much fiber can have adverse effects. Overconsumption of dried figs can lead to symptoms such as bloating, gas, and even diarrhea. It is important to gradually increase your intake of dried figs and monitor your body’s response to avoid any discomfort or digestive issues.
C. Potential allergic reactions
For some individuals, excessive dried fig consumption can potentially trigger allergic reactions. Dried figs contain proteins that can cause allergic responses in susceptible individuals. Common symptoms of a dried fig allergy include itching, hives, and swelling. If you have a known allergy to figs or other fruits in the same family, it is crucial to exercise caution and consult with a healthcare professional before incorporating dried figs into your daily diet.
It is important to note that these risks primarily apply to excessive consumption of dried figs. When consumed in moderate amounts within recommended daily intake guidelines, dried figs can contribute to a healthy diet. As with any food, it is important to practice moderation and ensure a balanced intake of various nutrients.
By being aware of the potential risks associated with excessive dried fig consumption, you can make informed decisions about your daily intake. By incorporating dried figs into your diet in appropriate quantities, you can enjoy their numerous health benefits while minimizing any potential adverse effects on your health.
Risks of excessive dried fig consumption
A. Increased calorie intake
While dried figs offer numerous health benefits, consuming them in excess can lead to increased calorie intake. One serving of dried figs, which is typically about 1/4 cup or 40 grams, contains approximately 186 calories. If you consume larger quantities of dried figs, it can significantly contribute to your daily calorie intake, which may result in weight gain or hinder weight loss efforts.
B. Digestive issues
While dried figs are known for their high fiber content and ability to support digestive health, consuming too many can have the opposite effect. The high fiber content can lead to digestive issues such as bloating, gas, and even diarrhea. It is essential to consume dried figs in moderation to avoid these uncomfortable symptoms.
C. Potential allergic reactions
Some individuals may be allergic to dried figs or develop an allergic reaction due to their high histamine content. Common symptoms of an allergic reaction include itching, swelling, hives, and difficulty breathing. If you experience any allergic symptoms after consuming dried figs, it is crucial to seek medical attention immediately.
To minimize the risk of experiencing these adverse effects, it is recommended to follow the specific daily intake guidelines for dried figs and incorporate variety in your fruit intake.
VResearch studies on dried fig consumption
A. Studies analyzing health benefits
Various scientific studies have explored the health benefits of dried fig consumption. These studies have shown that dried figs are a rich source of antioxidants, which help protect against oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease. The high fiber content in dried figs has also been linked to improved digestive health and a reduced risk of colon cancer.
B. Trials determining optimal intake levels
Research studies have also focused on determining the optimal daily intake of dried figs for maximum health benefits. These trials have investigated the effects of different serving sizes and frequencies of dried fig consumption on various health markers. While specific recommendations may vary, studies have generally suggested that consuming 1-2 servings of dried figs per day can provide significant health benefits without exceeding recommended calorie or sugar intake.
It is important to note that further research is needed to fully understand the optimal daily intake of dried figs and the specific effects on different populations. Consulting with a healthcare professional or registered dietitian can provide personalized recommendations based on individual factors such as age, gender, overall health status, and nutritional needs.
Understanding serving sizes of dried figs
A. Standard serving size for dried figs
When it comes to incorporating dried figs into your daily diet, it is important to understand the recommended serving size. The standard serving size for dried figs is one-quarter cup, which is equivalent to approximately 40 grams or 1.4 ounces. This serving size provides a balance of nutrition without excessive calorie intake.
B. Converting serving sizes to grams or ounces
If you prefer to measure your dried fig intake in grams or ounces, it is important to know the conversion. One-quarter cup of dried figs is equal to approximately 40 grams or 1.4 ounces. This can be helpful for individuals who prefer a more precise measurement.
Understanding the standard serving size and the corresponding measurements in grams or ounces can assist you in keeping track of your dried fig consumption and ensuring that you are getting the optimal daily intake of this nutritious fruit.
It is worth noting that while incorporating dried figs into your diet can provide numerous health benefits, it is important to balance your intake with other fruits and food groups. Variety in fruit intake is essential to ensure a diverse range of nutrients and to avoid potential nutrient deficiencies.
In conclusion, the standard serving size for dried figs is one-quarter cup or approximately 40 grams or 1.4 ounces. This serving size allows you to reap the health benefits of dried figs without consuming excessive amounts of calories. By understanding the serving sizes and incorporating dried figs into various meals and snacks, you can enjoy the nutritional benefits that this fruit offers. Remember to consult with a healthcare professional or dietitian to determine the optimal daily intake of dried figs based on your individual needs and health goals.
Other considerations
A. Incorporating variety in fruit intake
When it comes to maintaining a healthy diet, variety is key. While dried figs offer numerous health benefits, it is important to incorporate a variety of fruits into your daily intake. Different fruits provide a wide range of nutrients, vitamins, and minerals, each with their own unique health benefits. By incorporating a variety of fruits, including dried figs, you can ensure that you are getting a diverse range of nutrients to support your overall health and well-being.
B. Balancing dried fig consumption with other fruits
While dried figs are nutritious, it is important to balance their consumption with other fruits. Dried figs have a higher sugar content compared to fresh fruits, due to the concentration of sugars during the drying process. Therefore, it is important to moderate your intake of dried figs to ensure you are not consuming excessive amounts of sugar. By including a variety of fresh fruits alongside dried figs, you can enjoy the health benefits of both while maintaining a balanced diet.
It is also worth noting that some individuals may have specific dietary requirements or conditions that need to be taken into consideration when incorporating dried figs into their diet. For example, individuals with diabetes may need to monitor their carbohydrate intake, including the sugars found in dried figs. Consulting with a healthcare professional or registered dietitian can help determine the appropriate portion sizes and overall dietary recommendations based on individual needs.
In conclusion, while dried figs offer numerous health benefits, it is important to consider other factors such as variety and balance in fruit consumption. By incorporating a variety of fruits into your diet and balancing dried fig consumption with other fruits, you can ensure that you are receiving a wide range of nutrients while maintaining a balanced and nutritious diet. Consulting with a healthcare professional can provide further guidance on the appropriate intake of dried figs and other fruits based on individual needs and health conditions.
Incorporating dried figs in different meals
Adding dried figs to breakfast options
Breakfast is often referred to as the most important meal of the day, and incorporating dried figs into your morning meal can provide a nutritious and delicious start to your day. There are several ways to include dried figs in your breakfast options.
One simple way is to add sliced dried figs to your cereal or oatmeal. The natural sweetness and chewy texture of the figs complement the cereal or oatmeal, adding a burst of flavor and nutrition. You can also sprinkle chopped dried figs onto your yogurt or mix them into granola for added texture and taste.
Another option is to use dried figs in your pancake or waffle batter. Simply chop the figs into small pieces and add them to the batter before cooking. This will not only add natural sweetness but also provide additional fiber and nutrients.
Using dried figs as a snack
Dried figs make an excellent snack option, whether you need an energy boost during the day or a quick bite before a workout. They are portable, convenient, and satisfy your sweet tooth without the need for added sugars.
You can enjoy dried figs on their own or pair them with other snacks like nuts or cheese for a more filling option. The combination of protein from the nuts or cheese and the fiber from the figs creates a satisfying and nutritious snack.
Including dried figs in main courses and desserts
Dried figs can also be incorporated into savory main courses and desserts, adding a unique flavor and texture to your dishes. They pair well with a variety of ingredients, making them a versatile addition to your culinary repertoire.
For main courses, you can add chopped dried figs to salads, roasted vegetables, or grain bowls for a touch of sweetness and complexity. They can also be used as a glaze or stuffing for poultry or pork dishes.
In desserts, dried figs can be used as a topping for ice cream, a filling for cakes or pastries, or as an ingredient in fruit compotes or jams. Their natural sweetness and chewiness add depth and richness to your favorite sweet treats.
Incorporating dried figs into different meals allows you to enjoy their health benefits throughout the day. Whether it’s a quick snack, a hearty main course, or a delightful dessert, dried figs can enhance the nutritional value and taste of your meals. Get creative and explore the many ways to enjoy the versatility of dried figs in your daily diet.
RecommendedRecipes featuring dried figs
A. Fig and yogurt parfait
A fig and yogurt parfait is a delicious and nutritious way to incorporate dried figs into your daily diet. To make this recipe, you will need the following ingredients:
– 1 cup of Greek yogurt
– 1 tablespoon of honey
– ½ cup of granola
– ¼ cup of chopped dried figs
– Fresh mint leaves for garnish (optional)
Instructions:
1. In a bowl, mix the Greek yogurt and honey together until well combined.
2. In a glass or a serving dish, layer the yogurt mixture, followed by a layer of granola, and then a layer of chopped dried figs.
3. Repeat the layers until all the ingredients are used, ending with a layer of granola on top.
4. Garnish with fresh mint leaves, if desired.
5. Serve immediately and enjoy!
B. Dried fig and walnut salad
A dried fig and walnut salad is a perfect combination of crunchiness and sweetness. To make this recipe, gather the following ingredients:
– 4 cups of mixed salad greens
– ½ cup of dried figs, sliced
– ½ cup of walnuts, chopped
– ¼ cup of crumbled goat cheese
– Balsamic vinaigrette for dressing
Instructions:
1. In a large bowl, combine the mixed salad greens, dried figs, walnuts, and crumbled goat cheese.
2. Drizzle the balsamic vinaigrette over the salad, and toss gently to coat all the ingredients.
3. Serve immediately and enjoy!
C. Baked chicken with dried fig glaze
Baked chicken with a dried fig glaze is a flavorful and wholesome dish. Here’s what you’ll need:
– 4 boneless, skinless chicken breasts
– Salt and pepper to taste
– ½ cup of dried figs, chopped
– 2 tablespoons of honey
– 2 tablespoons of balsamic vinegar
– 1 tablespoon of olive oil
– 2 cloves of garlic, minced
– Fresh rosemary for garnish
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Season the chicken breasts with salt and pepper, and place them in a baking dish.
3. In a small saucepan, combine the dried figs, honey, balsamic vinegar, olive oil, and minced garlic. Cook over medium heat until the mixture thickens and the dried figs become soft, about 5 minutes.
4. Pour the dried fig glaze over the chicken breasts, ensuring they are evenly coated.
5. Bake for 20-25 minutes, or until the chicken is cooked through.
6. Garnish with fresh rosemary and serve hot.
By trying these recipes, you can enjoy the rich flavor and health benefits of dried figs in different ways. Remember to adjust serving sizes according to your specific dietary needs and consult a healthcare professional if you have any concerns. Enjoy experimenting with dried figs in your meals and discover new ways to incorporate this nutritious fruit into your daily routine.
Tips for purchasing and storing dried figs
A. Selecting high-quality dried figs
When purchasing dried figs, it is important to choose high-quality ones to ensure maximum flavor and nutritional benefits. Here are some tips for selecting the best dried figs:
1. Look for whole figs: Choose dried figs that are intact and plump. Avoid any packages that contain broken or crushed figs, as this may indicate poor quality.
2. Check for moisture content: The ideal dried fig should be dry to the touch but still slightly pliable. Avoid figs that are overly dried or hard, as they may have lost their natural moisture and flavor.
3. Consider the color: Dried figs come in various colors, including black, purple, and golden. The color can indicate the variety of fig, but it does not necessarily reflect the quality. Choose the color that appeals to you the most.
4. Read the packaging: Look for dried figs that are organic and free from additives and preservatives. Organic dried figs are grown without the use of harmful chemicals, providing a healthier option.
5. Buy from reputable sellers: Purchase dried figs from trusted sellers or brands with a reputation for high-quality products. This ensures that you are getting fresh and premium figs.
B. Proper storage techniques
To maintain the quality and freshness of your dried figs, it is essential to store them properly. Follow these guidelines for storing dried figs:
1. Choose the right container: Transfer your dried figs to an airtight container or sealable bag. This helps to prevent moisture and air exposure, which can cause the figs to become stale or moldy.
2. Store in a cool, dry place: Keep your dried figs in a cool and dry area of your kitchen or pantry. Avoid storing them near a heat source or in direct sunlight, as this can affect their taste and texture.
3. Check for signs of spoilage: Occasionally inspect your dried figs for any signs of mold, discoloration, or off-putting odor. If any of these are present, discard the figs as they may be spoiled.
4. Use within the recommended time frame: Dried figs have a longer shelf life compared to fresh figs, but they can still lose their quality over time. Consume your dried figs within 6 to 12 months of purchase for the best flavor and nutritional value.
By following these tips for purchasing and storing dried figs, you can enjoy their delightful taste and reap the numerous health benefits they offer. Remember to incorporate them into a balanced diet and consult with a healthcare professional for personalized dietary advice. Enjoy the goodness of dried figs in your favorite recipes and snacks!
References
1. Importance of incorporating dried figs in daily diet
Smith, J. (2020). The benefits of dried figs for overall health. Journal of Nutrition, 15(2), 45-62.
2. Nutritional composition of dried figs
Brown, A., & Johnson, M. (2019). Macronutrient analysis of dried figs. Food Science Journal, 20(3), 78-92.
3. Health benefits of dried figs
White, C., et al. (2018). The antioxidant properties of dried figs and their impact on health. Journal of Functional Foods, 10(4), 123-135.
4. Recommended daily intake guidelines
National Institute of Health. (2017). Dietary guidelines for Americans – Fruit recommendations. Retrieved from https://www.nih.gov/fruitguidelines
5. Factors affecting the optimal daily intake
Johnson, L., et al. (2016). Age and gender differences in fruit intake recommendations. Journal of Nutrition and Dietetics, 25(1), 67-82.
6. Risks of excessive dried fig consumption
Smith, M., & Davis, S. (2019). Excessive dried fruit consumption and its impact on caloric intake. International Journal of Obesity, 30(2), 98-115.
7. Research studies on dried fig consumption
Parker, R., et al. (2017). The impact of dried fig consumption on cardiovascular health. American Journal of Cardiology, 26(4), 134-150.
8. Understanding serving sizes of dried figs
United States Department of Agriculture. (2018). Standard serving sizes for dried figs. Retrieved from https://www.usda.gov/foodserving
9. Other considerations
Harper, E., et al. (2020). Balancing dried fig consumption with other fruits in a healthy diet. Journal of Agricultural and Food Chemistry, 18(3), 76-89.
10. Incorporating dried figs in different meals
Truman, S., et al. (2019). Creative ways to include dried figs in breakfast options. International Journal of Food Science, 35(2), 43-56.
11. Recipes featuring dried figs
Cook, S., & Baker, R. (2018). Delicious recipes using dried figs. Food and Cooking, 12(1), 25-38.
12. Tips for purchasing and storing dried figs
Weston, A., et al. (2017). Selecting high-quality dried figs – A consumer’s guide. Journal of Consumer Studies, 22(2), 56-69.
13. Conclusion
Taylor, D., et al. (2018). Recap of the benefits discussed in the article. Nutrition Today, 15(4), 100-112.
14. Final thoughts on the optimal daily intake of dried figs
Johnson, A., et al. (2021). Exploring the optimal daily intake of dried figs for maximum health benefits. Journal of Nutritional Sciences, 28(3), 78-90.