Quando si pensa ai frutti autunnali, i primi che vengono in mente sono i fichi, ovvero i frutti di una pianta originaria dell’area mediterranea, il Ficus carica. Notizie dei fichi si hanno fin dall’antichità e, oltre all’indubbio utilizzo alimentare, venivano usati anche con scopi curativi e, addirittura, presso i Romani, erano simbolo di buon augurio e fortuna. I fichi possono essere consumati sia freschi che secchi; i secondi si ottengono facendoli essiccare naturalmente sulla pianta per poi continuare il processo dopo la raccolta.
Di solito, i fichi freschi vengono consumati al naturale, perché costituiscono un ottimo accompagnamento a salumi, formaggi e carni, oppure possono essere impiegati nei dessert o nelle macedonie; i fichi secchi vengono consumati da soli o farciti con noci o cioccolato. I fichi freschi vanno acquistati solo se sono morbidi ma con il picciolo sodo, mentre vanno scartati quelli troppo molli, ovvero troppo maturi; i fichi secchi non devono essere troppo duri.
I fichi devono essere conservati in frigorifero per un massimo di due giorni, meglio se in contenitori chiusi per non far assorbire loro l’odore degli altri cibi; i fichi secchi, invece, devono essere mantenuti in un luogo fresco e asciutto.
Dal punto di vista nutritivo, i fichi freschi sono una buona fonte di potassio e fibre, e sono molto nutrienti in quanto contengono una buona dose di carboidrati; a differenza di quello che si può pensare, i fichi freschi non sono eccessivamente calorici, in quanto contengono 74 calorie ogni cento grammi. Al contrario, i fichi secchi sono molto più calorici, contengono 249 calorie per ogni etto, ma sono anche più energetici, in quanto le sostante nutritive sono concentrate e quindi potenziate.
Sono diverse anche le proprietà benefiche dei fichi; innanzi tutto sono ottimi espettoranti che, quindi, aiutano chi soffre di bronchite, tosse o catarro persistente, poi possiedono buone proprietà antireumatiche, sono facilmente digeribili e hanno anche un potere lassativo.
Fichi, calorie e valori nutrizionali
Valori nutrizionali per 100 grammi di prodotto
Calorie: 74 Kcal
Carboidrati: 19,28 g.
Acqua: 79,11 g.
Grassi: 0,3 g.
Proteine: 0,75 g.
Zuccheri: 16,26 g.
Fibre: 2,9 g.
Potassio: 232 mg.
Calcio: 35 mg.
Ferro: 0,37 mg.
Magnesio: 17 mg.
Fosforo: 14 mg.
Fichi secchi, calorie e valori nutrizionali
Valori nutrizionali per 100 grammi di prodotto
Calorie: 249 Kcal
Carboidrati: 63,87 g.
Acqua: 30,05 g.
Grassi: 0,93 g.
Proteine: 3,3 g.
Zuccheri: 47,92 g.
Fibre: 9,8 g.
Potassio: 680 mg.
Calcio: 162 mg.
Ferro: 2,03 mg.
Magnesio: 68 mg.
Fosforo: 67 mg.
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