Health Benefits of Figs

In the world of nutrition, figs stand out as delicious and nutrient-rich fruits.  Stuffed with vital vitamins, minerals, and dietary fiber, figs are a tasty treat with several health advantages. Figs has gained its reputation as a nutritional powerhouse by promoting heart health and supporting digestive wellness.

Come along as we explore the remarkable nutritional benefits of figs and how this ancient fruit continues to improve health and tantalizes palates all around the world.

INTRODUCTION TO FIGS: NATURE’S SWEET AND NUTRITIOUS FRUIT

Figs are small pear-shaped fruits native to the Mediterranean and Western Asia and have been loved for ages because of their sweet taste and remarkable nutritional benefits. People grow these fruits from the ficus tree (Ficus carica), and they’ve been a big deal in cooking and culture for thousands of years. 

Figs have long been valued because of their symbolic meaning of fertility and wealth in ancient diets. Figs pack a nutritional punch including dietary fiber, key minerals like potassium, magnesium, calcium, and iron, and vitamins A B, and K.  

NUTRIENT COMPOSITION

Here’s a brief overview of their nutritional profile per 100 grams of fresh figs:

Macronutrients

Carbohydrates: Figs contain moderate amounts of carbohydrates, with around 19 grams of carbs per 100 grams. Most of these carbohydrates are in the form of fructose and glucose which gives the foods a sweet taste.

Fiber: Figs are a good source of dietary fiber containing approximately 3 grams per 100 grams. Fiber is essential for digestive health, promoting regular bowel movements, and helping to maintain a feeling of fullness.

Protein: Figs contain a small amount of protein, with around 0.8 grams per 100 grams. While not a significant source of protein compared to other foods, figs can still contribute to daily protein intake.

Fat: Figs are very low in fat, with less than 0.4 grams per 100 grams. The fat content in figs is primarily unsaturated fats, which are considered beneficial for heart health when consumed in moderation.

Micronutrients

Vitamin A: Figs have vitamin A THAT helps keep your eyesight sharp, boosts your immune system, and keeps your skin healthy. It also aids in cell growth and differentiation.

 Vitamin K: This vitamin is important for blood clotting and keeps your bones strong. Getting enough vitamin K helps control calcium in your body. This makes your bones stronger and lowers your chances of breaking them.

Potassium: Figs are especially rich in potassium  essential for regulating blood pressure, as it neutralizes the action of sodium. It also plays a role in the body’s fluid balance, muscle function and function of the heart, and nerve transmission.

Calcium: Figs contribute a moderate amount of calcium, an essential mineral for bone health. Besides muscle contraction, nerve function, and blood clotting are functions in which calcium plays an essential role.

Magnesium: Fig is a great source of magnesium, which plays roles in over 300 enzymatic reactions within the body. It is used for energy production and helps to relax muscles and the nervous system, aid in blood sugar regulation, etc. It also plays a key role in bone health, as it helps to absorb calcium.

Iron: While figs offer a small percent of the daily requirement of iron, this mineral plays a core role in the formation of hemoglobin which is responsible for the transportation of oxygen to tissues and organs.
Copper: Figs have copper which is vital in the synthesis of collagen, a protein that plays a vital role in the elasticity of the vessels of the body, blood vessels, skin, and the joint. Further, it has the function of an antioxidant through which it helps to counter free radicals.

ROLE IN HUMAN NUTRITION

Now let us explore how adding figs to your diet can boost your well-being and lead to a healthier lifestyle.

1. DIGESTIVE HEALTH

One of the simplest ways figs facilitate digestion is their high fiber content which includes both insoluble and soluble fibres. This fiber promotes regular bowel movements and helps prevent constipation by adding bulk to stools. On top of that, figs have digestive enzymes like ficin to help break down proteins and make it easier for your digestion. Additionally, their high water content promotes the lube of intestines, making it easy for stool to pass.

2. RICH IN ANTIOXIDANTS

Figs are also high in phenolics, flavonoids, and vitamins A and C, all of which are potent antioxidants that combat free radicals in the body thus lowering inflammation and oxidative stress. Consistent consumption of figs may play a role in the prevention of cell damage therefore promoting the overall health of cells and reducing the risks of chronic diseases including heart diseases, diabetes, and certain types of cancer.

3. HEART AND BONE HEALTH

Figs play a beneficial role in both heart and bone health due to their nutrient-rich composition. For heart health, potassium is especially high in a fig which is a mineral that helps control blood pressure. Aiding to this, potassium plays a role in preventing hypertension as it balances the negative impacts of sodium on the heart. Also, figs can be essential to bone health due to the presence of calcium and magnesium. Calcium is very important for the body, especially for bones and teeth and magnesium has a positive impact on bone metabolism.

4. ENHANCING SKIN HEALTH

Incorporating figs into your diet is a great way to promote skin health and keep your skin looking young and fresh. These fruits are rich in antioxidants such as vitamins A, C, and E which can effectively protect skin against premature aging and oxidative damage. Not only that, their water content can help keep your skin hydrated and elastic, while their anti-inflammatory properties can reduce redness and soothe irritated skin. Furthermore, figs can also boost collagen production, which is essential for maintaining skin structure and reducing wrinkles.

5. BLOOD SUGAR CONTROL

Eating figs can help manage blood sugar levels. They’re high in fiber that keeps your blood sugar from spiking too high after you eat. Even though they’re sweet, figs have a low glycemic index, meaning they don’t cause your blood sugar to rise quickly.

6. WEIGHT MANAGEMENT

The high fiber, low calorie and fat content helps in reducing the overall weight. Fiber makes one satiated for a prolonged period of thereby reducing the urge to consume soon after finishing meal.

POTENTIAL SIDE EFFECTS

Figs, despite being safe and nutritious, can cause allergic reactions, and digestive issues due to high fiber content and affect blood sugar levels. Figs also contain oxalates, which can contribute to kidney stone formation in individuals. As part of a balanced diet, it’s critical to take figs in moderation and to be mindful of any allergies or sensitivity issues you may have.

INCORPORATING FIGS INTO YOUR DAILY ROUTINE

Exploring ways to include figs in your meals can bring a hint of sweetness and nutritional value. Whether you’re looking for a snack or aiming for a meal, figs provide a versatile and flavorful addition that elevates the taste of both sweet and savory dishes.

Fresh Snack: Eat fresh figs on their own as a quick and nutritious snack.

Healthy breakfast: Enhance your morning meal by adding figs to your cereal, yogurt, or smoothie bowl for an extra touch of sweetness and crunch.

Salads: Elevate your salads with sliced figs as a topping that complements greens, nuts, and cheese perfectly.

Cooking and Baking: Get creative in the kitchen by incorporating figs into baking recipes such, as cakes, muffins, and breads, or use them in dishes like meats or couscous salads.

Dried Figs: With their concentrated sweetness and chewy texture, dried figs are ideal as a snack or as a way to bring rich flavor to savory and sweet meals alike. Store dried figs in your pantry for an easy-to-carry snack, or incorporate them into your baking and cooking for an extra touch of sweetness and texture.

Hence, including figs in your daily meals improves the taste and adds nutritional value to them. You can have it fresh or include it in other delicacies for a good taste and healthy body. They are an easy addition to your everyday diet; don’t hesitate to try them out sometimes.

REFERENCE

• Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B. Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022. Nutrients. 2023 Jun 3;15(11):2623. doi: 10.3390/nu15112623. PMID: 37299587; PMCID: PMC10255635.
• Vinson, Joe. (1999). The functional food properties of figs. Cereal Foods World. 44. 82-87.
• Hassanien, Mohamed. (2023). Chemistry and Nutritional Value of Fresh and Dried Fig (Ficus carica). 10.1007/978-3-031-16493-4_13.