Dried figs can also help you meet your iron needs. A 1/2cup serving of dried figs contains 1.5 mg of iron. Iron is an essential mineral needed to help transport oxygen in your blood. Without enough iron in your diet, delivery of oxygen to your cells decreases, causing you to feel tired and weak and more susceptible to infection. Adult men and women over the age of 51 need 8 mg of iron a day, and women between the ages of 19 and 50 need 18 mg of iron a day.