Nui nā huaora, nā minerala a me ka fiber, ua ʻike ʻia ka fiku i nā kānaka mai ka wā kahiko. E hoʻohui kēia mea hoʻohui i ka ʻono i nā kīʻaha like ʻole. ʻO kekahi o nā mea kanu kahiko loa o ka honua, ua hōʻike ʻia ka lāʻau fiku ma nā palapala mōʻaukala mua loa a me nā hiʻohiʻona kaulana i ka Baibala. ʻO nā fiku maoli ka Middle East a me ke Kaiwaenahonua. Ua mahalo nui ʻia kēia hua e ka poʻe Helene a i kekahi manawa ua hoʻopaneʻe lākou i ka lawe ʻana aku i nā fiku. ʻO ka waiwai kūpono He kiʻekiʻe nā fiku i nā kō maoli, nā minerala a me ka fiber hiki ke hoʻoheheʻe ʻia. He waiwai ia i ka potassium, calcium, magnesium, iron, copper, antioxidant vitamins A, E a me K, e kōkua ana i ke olakino maikaʻi.
Research Hoʻomaʻamaʻa pinepine ʻia nā fiku no ke kumu o ka meaʻai a me ka toning i ka ʻōpū. Hana ia ma ke ʻano he laxative kūlohelohe ma muli o kona kiʻekiʻe o ka fiber. ʻAi nui ka nui o mākou i ka sodium (paʻakai) i loaʻa i nā meaʻai i hoʻomaʻemaʻe ʻia. Hiki i ka lawe ʻana i ka sodium kiʻekiʻe ke alakaʻi i ka nele o ka potassium, a ʻo ke kaulike ʻole ma waena o nā minerale e piha ana me ka hypertension. ʻO ka meaʻai momona i nā huaʻai a me nā mea kanu, me nā fiku, hoʻonui i ka nui o ka potassium i loko o ke kino. He mea pono ka fiku no ka poe makemake e hoomalu i ko lakou kaumaha. ʻO nā meaʻai kiʻekiʻe i ka fiber e māʻona ʻoe a mālama iā ʻoe mai ka pōloli no ka manawa lōʻihi. Eia kekahi, loaʻa i nā fiku nā prebiotics e kākoʻo ana i ka bacteria "maikaʻi" i loaʻa i ka ʻōpū, e hoʻomaikaʻi ana i ke kaʻina hana ʻana. He kumu maikaʻi loa ia o ka calcium, pili kēia hua i ka hoʻoikaika ʻana i ka iwi iwi. Hiki i ka Potassium ke pale aku i ka hemo ʻana o ka calcium mai ke kino mai ka lawe ʻana i ka paʻakai.
Koho a me ka mālama ʻana ʻO ke kau fiku i ka hopena o ke kauwela - ka hoʻomaka o ka hāʻule, ma muli o ke ʻano. ʻO nā fiku ka hua palaho, no laila ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou i loko o 1-2 mau lā ma hope o ke kūʻai ʻana. E koho i nā hua momona a palupalu me ke kala momona. He ʻala ʻono ko nā fiku pala. Inā kūʻai ʻoe i nā fiku ʻaʻole i oʻo ʻia, waiho i ka lumi wela a oʻo.