5 reasons to add figs and raspberries to your diet

Figs and raspberries are often seen as treats, but we could all use a few more in our diet. Here are a few reasons why you should eat more of these tasty fruits.

• Al­though high in calories — 180 in five pieces — dried figs are a highly nutritious snack food.
• Figs can account for about 15 percent or more of the Recommended Dietary Allowance (RDA) for calcium and iron.
• A five-piece serving contains six grams of fibre, more than 590 milligrams of potassium and reasonable amounts of vitamin B6.
• Consuming figs with a citrus fruit will increase the absorption of their iron.
• Both fresh and dried figs are high in pectin, a soluble fibre that helps lower blood cholesterol.
• Fig bars are more nutritious and lower in fat and sugar than most cookies. Two bars contain less than 100 calories.

• Fresh California figs are available only for a short time after they're harvested in late summer or early fall.
• Examine the figs carefully before buying them. The fruit should be soft but not mushy, with no bruises or signs of mold.

• A 250-millilitre (one cup) serving of raspberries contains 60 calories and 30 mg of vitamin C. It also provides 30 mcg of folate, 190 mg of potassium and some iron.
• The vitamin C content increases the iron's absorption, although this may be offset by the oxalic acid in raspberries, which binds with this mineral.
• They also contain 40 percent of the Recommended Dietary Allowance, or RDA, for women.
• There are seven grams (1 1/2 teaspoons) of fibre in 250 millilitres (one cup) of raw raspberries.

• The seeds in raspberries provide insoluble fibre that helps prevent constipation.
• The fruit is also high in pectin, a form of soluble fibre that helps control blood cholesterol levels.
• Raspberries contain anthocyanins, antioxidant plant pigments that have been shown to prevent cancer and heart disease.
• The fruit also contains ellagic acid, another cancer-fighting substance. Cooking does not destroy ellagic acid.

• Because of their delicate structure and hollow core, raspberries spoil faster than most berries.
• Once picked, they should be eaten as soon as possible.
• Freezing will preserve them for up to a year.
• Cultivated raspberries can be found year-round in gourmet and specialty stores, and when they're in season, at many supermarkets.
• Before buying raspberries, check that all of them, not just the ones on top, are in good condition. Even then, they mold quickly and should be used within 24 hours.

Tasty and nutritious, figs and raspberries can be a part of your regular diet. By upping your intake, you could lead a healthier life, and help prevent diseases.