While you might associate figs with the sugary treat known as Fig Newtons, the nutritional profile of real figs is far more impressive. This fruit, which has a storied history and numerous health benefits, deserves a spot in your diet for its remarkable nutritional properties.
What Are Figs?
Figs, derived from the Ficus carica tree, belong to the mulberry family and originate from Western Asia and the Middle East. They are unique in that they develop from inverted flowers called syconia, with the mature flowers hidden inside the fig’s skin. The tree itself can live up to 100 years and reach heights of 100 feet, and its leaves are used in perfumes and potpourri due to their pleasant fragrance.
Figs were highly valued in ancient Greece, so much so that exportation laws were enacted to protect them. They are a staple in the Mediterranean diet, known for their sweet, juicy flesh, tender skin, and crunchy seeds. Despite their perishable nature, drying figs can enhance their health benefits.
Figs Nutrition Facts
Figs are packed with essential nutrients. Here’s a breakdown of their nutritional content:
Fresh Figs (per large fig, ~64 grams):
- Calories: 47.4
- Carbohydrates: 12.3 g
- Fiber: 1.9 g
- Sugar: 10.4 g
- Protein: 0.5 g
- Fat: 0.2 g
- Vitamin B6: 0.1 mg (6% DV)
- Manganese: 0.1 mg (4% DV)
Dried Figs (per half-cup, ~74.5 grams):
- Calories: 186
- Carbohydrates: 47.6 g
- Fiber: 7.3 g
- Sugar: 35.7 g
- Protein: 2.5 g
- Calcium: 120.5 mg (9% DV)
- Potassium: 505 mg (11% DV)
- Magnesium: 50.5 mg (12% DV)
- Copper: 0.2 mg (22% DV)
Health Benefits of Figs
- Antioxidant Powerhouse Figs are rich in antioxidants, particularly polyphenols, which help combat oxidative stress and reduce the risk of major diseases like cancer and aging-related conditions. Dried figs, in particular, have increased antioxidant activity compared to their fresh counterparts.
- Potential Anticancer Properties Figs have been traditionally used in various cultures for their potential cancer-fighting properties. Recent studies suggest that certain compounds in figs may inhibit cancer cell growth, making them a promising candidate for cancer prevention and therapy.
- Treating Common Ailments With a history of treating over 40 ailments, including digestive disorders and respiratory issues, figs have long been valued for their medicinal properties. They are being studied for their potential to treat conditions such as anemia, diabetes, and skin diseases.
- Antibacterial and Antifungal Effects Fig extracts have demonstrated antibacterial and antifungal properties, potentially helping to combat oral bacteria and various fungi. They may also boost immune response, enhancing overall health.
- Rich Source of Potassium and Fiber Figs are an excellent source of dietary fiber and potassium, crucial for digestive health, heart health, and maintaining normal body functions. Their high fiber content aids in digestion and helps with weight management, while potassium helps regulate blood pressure.
- Antidiabetic Effects Fig leaves, used in traditional teas and extracts, may help manage blood sugar levels and cholesterol, providing support for diabetic individuals. Fig fruit contains allulose, a natural sugar that does not impact blood sugar levels.
- Skin Health Benefits Fig leaves are rich in bioactive compounds that can combat skin damage and may be used in treatments for skin cancer. Additionally, fig extracts have shown potential in reducing wrinkles and improving skin health.
- Promoting Digestive Health High in fiber and prebiotics, figs support a healthy digestive system by promoting regular bowel movements and feeding beneficial gut bacteria. They may alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS).
- Supporting Heart Health The antioxidants and potassium in figs contribute to heart health by reducing oxidative stress and lowering blood pressure, which can help prevent heart disease.
Incorporating Figs into Your Diet
Figs are available fresh from mid-June to mid-October and should be eaten within a week of purchase. Store them in the refrigerator to extend their freshness. For a longer shelf life, dried figs are a convenient option and can last up to 24 months.
To dry figs at home:
- Preheat your oven to 140°F (or the lowest setting with the door slightly open).
- Wash and dry the figs, then cut them in half.
- Place the figs cut-side up on a rack and bake for 8–24 hours, turning occasionally, until they are leathery and dry.
Figs can also be used in jams, preserves, and frozen to extend their freshness.
Risks and Side Effects
Those with allergies to mulberry or latex should handle figs with caution. People with diabetes should be mindful of figs’ effects on blood sugar levels and consult with a healthcare provider before using figs medicinally.
Final Thoughts
Figs offer a wealth of health benefits, from powerful antioxidants and anticancer properties to digestive and heart health support. Their versatility in recipes and easy integration into your diet make figs a valuable addition to any healthy eating plan.
Disclaimer: The above-mentioned information is for reference purposes only