Figs: Their Health Benefits & Nutrition

figs benfits

The teardrop-shaped figs fruit is a one-of-a-kind fruit. With hundreds of tiny seeds and an edible purple or green peel, they’re the size of your thumb. The pink flesh of the fruit has a mild sweetness to it.

It is believed that the fig was the first fruit to be cultivated. Since ancient times, it has been grown in many parts of the Levant and Aegean Sea region. Caria is said to have given this fruit to the Greeks according to history.

Interestingly, the Attic figs were famous in the East, and there were special laws to control its export. Nevertheless, the fig fruit was a staple of Greek cuisine and a common sight at Spartan public feasts. When the fig tree in the wolf’s cave overshadowed the twin founders of Rome, it was a sign of their wealth in Latin mythology.

The leaves and fruits of the fig tree are rich in nutrients and may have a number of health benefits. As an example, they may aid in the maintenance of a healthy gut, prevent heart disease, and control blood sugar.

Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. California figs are available from June through September; some European varieties are available through autumn.

In the Mulberry family, fig trees, such as the Ficus carica, bear the figs. Unlike other fruits, their “ostiole” or “eye” is not attached to the tree, but instead aids the fruit’s development by increasing its communication with the surrounding environment. This makes them unique.

Figs range dramatically in color and subtly in texture depending upon the variety. The majority of figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year.

Figs are a type of fruit.

The edible fruit of the fig tree, Ficus carica, is a member of the mulberry family. The common fig grows wild in Turkey and northern India. Most Mediterranean countries have their wild seedlings. The fig is known as “the poor man’s food” in the Mediterranean because of the widespread use of its fresh and dried forms by people around the world.

There are numerous ways to include figs in your diet, each with its own set of benefits. The following are the most common methods for including figs in your diet:

Fresh figs are a delicious start to any meal.Fresh figs are a calorie-efficient and delectable snack food option. They also taste delicious in salads and desserts. In addition, you can also use fresh figs to make fig jams or preserves.

2. Dried Figs

Dried figs are high in sugar and calories. As a result, they should only be used sparingly. However, they may be more effective than fresh figs for relieving constipation.

3. Fig Leaves

 Fig leaves are nutritious, and you may use them in many ways. However, it is difficult to find them except for specialised grocery stores. Like grape leaves, people often use fig leaves as a wrap for meals with rice, pork, or other ingredients.

4. Fig Leaf Tea 

People use dried fig leaves to make fig leaf tea. You may make your version of fig leaf tea or get it ready-made online or from speciality stores.

Although the natural sugar in fresh figs has high calories, a few figs can act as a low-calorie snack. Dried figs, on the other hand, are a calorie and sugar powerhouse. That is because the sugar in the fruits concentrates when dried.

Dried figs have a lower water content and a higher concentration of nutrients than fresh figs because they have been dehydrated. However, depending on the drying method, they may have some nutritional loss depending on the drying method.

Do figs burn belly fat?

Health Benefits

Figs May Help Lower High Blood Pressure

Figs are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but do consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium.

Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a “usual” diet low in fruits and vegetables with a fat content like that found in the average American Diet.

Those in the supplemental diet group had lower systolic blood pressure at the end of the study than those in the control group, a difference of 5.9 points (diastolic).

Is dry fig good for weight loss?

Weight loss with figs could be a sweet success story.

Figs are a good source of dietary fiber. Fiber and fiber-rich foods may have a positive effect on weight management. In one study, women who increased their fiber intake with supplements significantly decreased their energy intake, yet their hunger and satiety scores did not change. Figs, like other high fiber foods, may be helpful in a weight management program.

Postmenopausal Breast Cancer Protective Fruit and Cereal Fiber from Figs:

A prospective study of 51,823 postmenopausal women found that those who consumed the most fruit fiber had a 34% lower risk of breast cancer than those who consumed the least. The study lasted an average of 8.3 years.

Women who had ever used hormone replacement had a 50% lower risk of breast cancer when compared to those who ate the least fiber, particularly cereal fiber. This was true even among women who had never used hormone replacement. Apples, dates, fruits , pears, and prunes are among the fruits highest in fiber. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber).

Fig Leaf May Have Insulin-Lowering Properties

The leaves of the fig tree are one of the fig’s edible parts, which you may not have considered before. But in some cultures, fig leaves are a common part of the menu, and for good reason. Individuals with diabetes who are on insulin injections may find that fig leaves have antidiabetic properties that allow them to use less insulin.

In one study, a liquid extract made from fig leaves was simply added to the breakfast of insulin-dependent diabetic subjects in order to produce this insulin-lowering effect.

How many dried figs should i eat a day?

Effects on the Cardiovascular System of Figs

In animal studies, fig leaves have been shown to lower levels of triglycerides (a form in which fats circulate in the bloodstream), while in in vitro studies, fig leaves inhibited the growth of certain types of cancer cells. Researchers have not yet determined exactly which substances in fig leaves are responsible for these remarkable healing effects.

In addition to their high levels of potassium and fiber, fruits were found to be an excellent source of manganese, a trace mineral.

Figs’ Potential Protection against Macular Degeneration

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Age-related macular degeneration (ARMD), the leading cause of vision loss in older adults, may be reduced by 36% in people who eat three or more servings of fruit each day according to fruit published in Archives of Ophthalmology.

More than 100,000 women and men took part in this study to see if their intake of fruits, vegetables, antioxidant vitamins A, C, and E, and carotenoids influenced their risk of developing early ARMD or neovascular ARMD, a more severe form of the disease that can lead to vision loss or loss of peripheral vision. Food intake information was collected periodically for up to 18 years for women and 12 years for men.

While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a couple of diced fruits , and snacking on an apple, plum, nectarine or pear, you’ve reached this goal.


The fig bar, made with this fruits as the primary ingredient, is a beloved cookie and a gourmet treat in and of itself. Part of the wonder of the fig comes from its unique taste and texture. fruits are lusciously sweet and feature a complex texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds.

In addition, the rarity of fresh fruits adds to their allure, given how fragile and perishable they are. The majority of fruits are therefore dried, either naturally or artificially, to produce an all-year-round sweet and nutrient-dense dried fruit.

In the Mulberry family, fig trees, such as the Ficus carica, . They are unique in that they have an opening, called the “ostiole” or “eye,” which is not connected to the tree, but which helps the fruit’s development, aiding it in communication with the environment.

Figs range dramatically in color and subtly in texture depending upon the variety, of which there are more than one hundred and fifty. Some of the most popular varieties are:

  • Black Mission: blackish-purple skin and pink colored flesh
  • Kadota: green skin and purplish flesh
  • Calimyrna: greenish-yellow skin and amber flesh
  • Brown Turkey: purple skin and red flesh
  • The Adriatic fig has a pale green skin and a pink-tan interior, making it ideal for making fig bars.


Figs can trace their history back to the earliest of times with mentions in the Bible and other ancient writings. They are thought to have been first cultivated in Egypt. They spread to ancient Crete and then subsequently, around the 9th century BC, to ancient Greece, where they became a staple foodstuff in the traditional diet.

The Greeks had such high regard for figs that they enacted laws prohibiting the export of the best varieties. were also revered in ancient Rome where they were thought of as a sacred fruit. According to Roman myth, the wolf that nurtured the twin founders of Rome, Romulus and Remus, rested under a fig tree. There were at least 29 different varieties of figs known during this time period.

Later, ancient conquerors spread figs throughout the Mediterranean, and the Spaniards, in the early 16th century, brought them to the Americas via the New World. When the San Diego Mission in California was first established in the late 1800s by Spanish missionaries, fig trees were also planted.

These turned out to be inferior in quality to those that were imported from Europe, and it wasn’t until the development of further cultivation techniques in the early 20th century that California began focused cultivation and processing of figs. Today, California remains one of the largest producers of fruit in addition to Turkey, Greece, Portugal and Spain.

Figs for vitamin D deficiency? – Amount of Vitamin D in Figs

Methods for Choosing and Storing

Since fresh fruits are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Plump and tender, but not yet mushy, fig are your best bet. They should have firm stems and be free of bruises. You can tell if fig are still fresh and tasty by smelling them. A sour smell is a sign that they’ve been spoiled, so they should have a mildly sweet scent.

Choose fully ripened figs to get the most antioxidants:
Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.

Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown—a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color.

California figs are available from June through September with the exact timing varying with the variety. Autumn is a good time to find European fruits . When shopping for dried figs, look for ones that are still pliable, free of mold, and emit a mild scent. Dried figs are available throughout the year.

we encourage the purchase of certified organically grown foods, and fruits are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including .

Organic growers who sell fruits but have not applied for formal certification with the U.S. Department of Agriculture (USDA) or a state agency may be able to help you out in many cases. For instance, in California, New York, Oregon and Vermont you can buy organic food that has been certified by the state.) However, if you are shopping in a large supermarket, your most reliable source of organically grown fig is very likely to be fig that display the USDA organic logo.

Ripe should be kept in the refrigerator where they will stay fresh for about two days. Because of their fragility and propensity to bruise, they should be kept in a shallow container or on a plate lined with paper towels. In order to prevent drying, crushing, or absorbing odors from nearby foods, place them in a sealed container or wrap them in plastic wrap before storing.

that are slightly underride should be stored on a plate out of direct sunlight on a room-temperature surface. Dried can be kept in the refrigerator or a cool, dark place for several months without losing their freshness. They should be well wrapped so that they are not over exposed to air that may cause them to become hard or dry.

10 Proven Health Benefits of Ginger

Cinnamon’s amazing 13 Evidence-Based Health Benefits

Related Posts

Is it true that cosmetics contains potentially hazardous ingredients? A Moroccan clay mask for the face has many benefits.

Leave a Reply

Your email address will not be published.