Figs nutrition is truly amazing! Fig is the fruit of the ficus tree that belongs to the mulberry family (Moraceae). This fruit has a sweet and unique taste, and chewy and soft texture; littered with little crunchy, eatable seeds. Fresh figs are perishable and delicate, so are usually dried to preserve.
This produces a nutritious and delicious dried fruit, which can be enjoyed through the all year. There are several different varieties of fig, all of which vary widely in texture and color. Figs nutrition was even more appreciated in the past because this fruit was often used as a sweetener – before the time of refined sugar.
One of the oldest trees in the world, the fig tree can be drawn back to the earliest historical papers and features conspicuously in the Bible. Figs are native to Mediterranean and Middle East 1 .
Figs Nutrition Facts
Figs can be eaten either fresh or dried that affects the nutritional value. So, 100 grams of raw figs contains around 2 :
- 73 calories
- 18 grams’ carbohydrates
- 6 grams’ protein
- 9 grams’ fiber
- 3 grams’ fat
- 231 milligrams potassium
- 36 milligrams calcium
- milligram manganese
- 18 milligrams magnesium
- 6 micrograms vitamin K
- milligram thiamine
- milligram vitamin B6
- milligrams vitamin C
- 143 IU vitamin A
The health benefits of figs increase when they are dried — therefore, 100 grams of dried figs contain around:
- 248 calories
- 2 grams’ protein
- 7 grams’ carbohydrates
- 7 grams’ fiber
- 9-gram fat
- 7 micrograms vitamin K
- 6-milligram manganese
- 681 milligrams potassium
- 163 milligrams calcium
- 69 milligrams magnesium
- 68 milligrams phosphorus
- 4 milligrams copper
- 1 milligrams iron
- mg riboflavin
- milligrams thiamine
- milligrams vitamin B6
- 6-milligram zinc
Figs Health Benefits
We present you some of the most impressive health benefits of figs:
- Reduce Cholesterol
Pectin, the soluble fiber found in figs can reduce high levels of cholesterol 3 . Eating a handful of figs regularly will normalize your cholesterol levels.
- Prevent Cancer
Figs contain coumarin that can reduce the risk of prostate cancer 4 . Moreover, eating figs regularly can help reduce the risk of colon cancer and breast cancer.
- Prevent Heart Attack and High Blood Pressure
The content of Omega-3 and Omega-6 fatty acids and potassium in figs can help maintain blood pressure and prevent a coronary heart attack.
- Improve Memory
Consuming figs on a regular basis can decrease fatigue, prevent anemia, and improve brain memory.
- Treat Chronic Constipation
Due to their laxative effects, figs are really helpful for healing chronic constipation. Every time you feel pain in your tummy just eat some figs (fresh or dried) and you will help better very soon.
- Heal Hemorrhoids
Figs are an effective drug for hemorrhoids. Eating a handful of figs every day will help you get rid of hemorrhoids really fast.
- Treat Skin Problems
Baked figs can be used as a great cure for treating skin inflammations, such as ulcers and abscesses.
- Clean Your Skin from Acne
Figs have a high content of water. Mashed figs can be a fantastic skin cleanser. They can prevent and cure acne.
- Prevent and Treat Allergies
Figs are an excellent source of calcium. This mineral is a perfect alternative for the therapeutic treatment of individuals who are allergic to dairy products.
- Have Anti-Viral Properties
This fruit is rich in natural Benzaldehyde, which can destroy pathogens, virus, and fungus in the human body.
- Prevent Obesity
Fig is rich in dietary fiber that makes it really effective for preventing obesity. Include this fruit in your weight loss program or your regular diet to improve your digestion and immune system, and prevent gaining weight.
- Prevent Osteoporosis
Due to the great content of potassium and calcium, this fruit can prevent osteoporosis (bone thinning) and helps to improve bone density.
- Support Good Sleep
Fig contains tryptophan, which can induce good sleep and prevent sleeping disorders, as insomnia.
How to Select and Store Figs
The season for fresh figs is amid summer and fall, with the timing dependent on the assortment. Figs are delicate and rapidly perishable, and are usually best consumed within 1 -2 days after buying. When picking figs, select those that are tender and plump, have a rich and deep color and without bruising. Ripe figs shouldn’t be washed till ready to consume. They should be kept in the refrigerator for about 2 days. If figs aren’t still ripe, you should keep them at room temperature to ripen.
You can keep dried figs for much longer. When buying dried figs, make sure to buy free from mold and soft. You should keep dried figs in a cool and dark place, or into a fridge.
Figs can be eaten either unpeeled or peeled, depending on the thickness of their skin and of course, the personal preference.
Potential Side Effects of Figs
Individuals with skin and allergies to mulberry, weeping fig, or natural rubber latex may have potential reactions to fig fruit or leaves. If you’re harvesting the fruit straight from the tree (just like I do), it is best to wear gloves and long sleeves.
People who have diabetes should be careful when eating or using figs medicinally, as they have an effect on glucose levels in the blood. This also goes for people on insulin and diabetes medication, as this fruit can alter their effectiveness. In this case, you should consult your GP before using figs 5 .
Figs Healthy Recipes
- Arugula and Fig Salad
Very simple and very tasty salad!
Preparation time: 15 minutes
Ready in: 15 minutes
- 8 fresh figs (quartered)
- 4 cups of arugula
- ¼ cup grated parmesan cheese
- 2 tablespoons of honey
- 2 tablespoons of pine nuts (toasted)
- 2 tablespoon of balsamic vinegar
- Toss figs, arugula, pine nuts, and Parmesan cheese together in a large bowl.
- Then, drizzle honey and vinegar over salad before serving. Enjoy!
- Fig Smoothie
A yum-yum smoothie for people who like figs or want to rid their fridge of the perishable fruit fast.
Preparation time: 5 minutes
- 6 fresh figs
- 2 frozen bananas (peeled and chopped)
- ¾ cup of fresh orange juice
- ¾ cup milk
- Put the figs, bananas, orange juice, and milk into a blender. Mix until smooth.
- Pour into glasses to serve. Enjoy!
Figs nutrition can be improved by drying the fruit. Figs contain powerful antioxidant, treat common diseases and help fight cancer. Figs nutrition is even more impressive – they contain antifungal and antibacterial properties, and provide fiber, potassium, and other depleted nutrients.
Figs only last 7-10 days after they are picked, but you can dry figs in order to extend their shelf life and increase some of their nutrients. This fruit makes a fantastic addition to many recipes and is also a marvelous, healthy snack.