Fig fruit ( Ficus Carica ) is a unique fruit that resembles a teardrop. Fig are a plant of the mulberry family. The fig tree has been cultivated since ancient and grows wild in dry and sunny places with deep and fresh soil. Figs are a fruit that tastes good as well as smells good. Moreover, fresh figs have a sweet acidic, honeyed taste and a soft, squishy texture that makes it crunchy.
Figs are rich in antioxidants, a good source of fiber, figs are high in vitamin K, figs are a potassium rich food, figs are good source of calcium, magnesium, phosphorus, copper, iron, zinc, and among many others nutrients. According to research published in the American Journal of Nutrition, dried figs are rich in antioxidants, polyphenols, fiber and other important nutrients that should be included in your daily diet as a healthy food.
Figs are plants of very high medicinal value. Figs leaves, raw and ripe fruit, root, bark etc. Have been used effectively since time immemorial in the treatment of various health related diseases. Avinash Dash, Assistant Agriculture Officer of the Moulvibazar Office of the Directorate of Agriculture Extension said, the nutritional value of figs is carotene, calcium and calories.
Although figs are grown in countries with extreme climates, i.e. dry and cold climates, this fruit can be produced in temperate climates as well. When ripe, some are red and some are yellow. Figs are grown around the world in California, north America, Iran, Spain, India, Morocco, Egypt, Greece and Turkey.
It is very effective in regulating blood pressure. Apart from this, it keeps the bones strong besides keeping the digestive system good. It is great food for those who are planning to lose weight. Figs contain high levels of vitamin K. People taking blood- thinning medications should avoid figs, as they should maintain adequate levels of vitamin K in their diet. Also, it seems best not to eat figs before surgery.
How to Eat Figs
Figs are eaten in many ways. Figs can be dried in the heat of the sun and stored throughout the year. Figs can be soaked and consumed in the from of sherbet by adding milk to it. If women have excessive discharge during menstruation, you can eat mixed honey with figs. It has many benefits. Figs are eaten as fruits and as vegetables. Figs taste especially nice with a balsamic vinaigrette.
The most delicious way to eat figs is to add it to a sweet meal. You can make sweets like ice and kheer with figs. Fig paste can be used in place of sugar in various places. Avoid eating figs that have mold or that have a sour or rotten smell. Figs work well in both sweet and savory dishes and can be easily incorporated into a variety of flavor profiles and textures.
Apart from being eaten as a delicious snack, figs are also eaten with great flavor with vegetables, and with duck and lamb. The skin of figs is edible, so you don’t need to peel them before eating them. But the skin and all of the figs without the stem. You can also add dried figs to the soup. Fresh Figs can be eaten on top of fruit cake or ice cream. Figs can be used while preparing puddings and jams etc.
Types of Figs
According to Wikipedia, there is another species of fig called jagdumur or sacrificial fig, whose scientific name is Ficus racemosa. Basically this type of fig is eaten in curries.
According to Wikipedia, there is also another fig- like tree called Aswattha or Peepal, whose scientific name is Ficus religiosa. It is deciduous tree, the tips of it’s leaves are pointed.
Figs (Ficus Carica) are a popular fruit of large size in the Middle East.
Adriatic Figs are pale green- white striped on the outside. Which is cut in June and again in August. Which gives extra sweet taste.
Kadota Figs have a light green with a pale interior that is less sweet than other figs.
Black Mission Figs are extremely sweet, so they can be served plain or with yogurt. The dark exterior of figs is less- fresh and the inside is pretty pink.
Calimyrna Figs are larger and greener than other figs, with a slightly golden skin and attractive pink interior.
Brown Turkey figs have purple exterior color and red pulp. It tastes milder and less sweet. It is used to enhance the flavor of salads.
- Energy: 29.6 kcal
- Total Carbohydrates: 7.68 g
- Dietary Fiber: 1.17 g
- Sugar: 6.52 g
- Protein: 0.3 g
- Total Fat: 0.12 g
The same one-cup serving provides:
- Sodium: 0.4 mg
- Calcium: 14 mg
- Potassium: 92.8 mg
- Phosphorus: 5.6 mg
- Magnesium: 6.8 mg
- Zinc: 0.06 mg
- Copper: 0.028 mg
- Manganese: 0.051 mg
- Niacin: 0.052 mg
- Iron: 0.148 mg
Fig also provide:
- Vitamin C: 0.8 mg
- Vitamin B-6: 0.045 mg
Are Figs Good For You
Figs are good for you. As figs are good source of both calcium and potassium, figs can improve bone density and prevent conditions like osteoporosis. Figs are good for you, as they contain an enzyme called ‘ficin’ which helps in the better and faster digestion of food, thereby reducing belly fat faster and helping in weight control.
Figs contains vitamin B1, B2 and vitamin A, which are essential to fight the symptoms and chances of kidney stones. Fig leaves reduce liver enzyme levels that are elevated in liber diseases such as liver cirrhosis. Figs are good for you because figs are rich in fiber, they helps diabetics to have proper insulin function, and the components in figs also help lower blood sugar levels.
Dried figs contain significant amounts of Omega-3 fatty acids, which have been strongly associated with optimal fetal development and a lower incidence of preterm birth. Dried figs are considered to be one of the best fruits for intestinal fullness and calmness. Since figs contain a good amount of soluble fiber, they acts as a natural laxative and promotes regular bowel movements.
According to study published in Public Health Nutrition, the high potassium content in figs can help prevent that condition and control the waste content of your urine. Figs contain a large amount of iron. When iron decreases, hemoglobin decreases in our body, which is very harmful for the body.
Several studies cited in this review suggest that figs may help prevent osteoporosis due to their high levels of calcium, phosphorus, potassium, magnesium.
Figs Benefits For Female
- Figs have benefits for female. If there is excessive bleeding during menstruation in girls, a little honey mixed with the juice of young figs in beneficial and cures blood bile.
- Figs are rich in minerals like manganese, magnesium and zinc which contribute to vitality and fertility. Dried figs are rich in folic acid. Folic acid preserves the placenta. It is very good to include figs in the diet of pregnant woman or women planning to have a baby.
- It is not yet scientifically confirmed, but based on many personal experiences, it can be said that fig is able to eliminate infertility.
- Nutritionist Ayesha said that figs help prevent breast cancer in the post- menopausal stage. It will help painful periods.
Figs Benefits For Male
Figs have benefits for male. The zinc present in figs benefits men’s sexual health. It increases the level of testosterone in the male body along with the increase in sperm count. As a result the reproductive capacity gets increased.
Benefits Of Figs
The benefits of figs are many. Fig juice is very beneficial for diabetic patient. In case of white and bloody dysentery, taking two spoons of fig bark juice and honey twice a day in beneficial. Boiling the bark of the fig tree with water and washing the skin with that water is beneficial in skin discoloration and wounds.
Diabetics Problem Control
Fig juice is very beneficial for diabetic patient. Figs leaves contain many beneficial substances, which keep diabetics under control by controlling blood glucose levels. A study by the National Center for Biotechnology information (NCBI) claimed that figs significantly reduce the risk of diabetes.
According to a 2018 study published in the journal Diabetes, extracts of abscisic acid from figs may have the potential to be developed as an effective solution to reduce postprandial glucose and insulin responses.
According to a study, including fig leaves in the diet helps control post meal blood sugar spikes in insulin- department diabetes.
A study published in the 1998 issue of Diabetes Research and Clinical Practice found that adding fig leaves to the diet of insulin- department diabetics helped control high blood sugar after meals.
Prevents liver & Kidney Stones
Figs prevent liver and kidney stones. Boil figs in water and drink that water for a few days helps in preventing kidney stones. Drink about 30 ml of fig water twice daily to dissolve kidney stones. Figs are a good source of potassium and this potassium- rich food can help reduce water retention and prevent kidney stones.
Figs contains vitamin B1, B2 and vitamin A, which are essential to fight the symptoms and chances of kidney stones. Antioxidants in figs fight against free radicals and prevent liver cell damage. Moreover, due to the hepatoprotective properties of figs, it contributes a lot to the solution of liver problems.
Fig leaves reduce liver enzyme levels that are elevated in liber diseases such as liver cirrhosis. Figs remove liver blockages and as a result, it strengthens a healthy liber.
Helps to Reduce Weight
Figs help in weight loss. The fiber of figs keeps the metabolism in order and does not allow unnecessary accumulation of fat in the body. Figs contain Omega-3 fatty acids, which help in weight loss. Figs are low in calories. Therefore, various snacks or curries made with figs prevent the risk of weight gain. Eating figs suppresses appetite, which helps you avoid overeating. As a result, the weight is controlled.
According to a study published in the American Journal of Clinical Nutrition, a fiber- rich diet can help shed those extra kilos.
Reduces The Risk of Cancer
Figs reduce the risk of cancer. The high levels of mucin in the numerous seeds of figs collect and expel waste and mucus in the colon. As a result, it reduces the risk of preventing colon cancer.
According to study by the National Center for Biotechnology Information (NCBI), fig fruit latex (FFL) contains significant amounts of polyphonic compounds and may serve as a source of antioxidants after human consumption. The purpose of this study confirm the anti- cancer activity of FFL against human cancer cells and further elucidate its mechanism of action.
Figs are rich in antioxidants that help control radicals and chronic inflammation and help control cancer. Fig juice and dried figs contain ingredients that may reduce the risk of breast cancer after menopause. A recent study revealed that figs help prevent breast cancer. Including fiber-rich figs in the diet reduced the risk of cancer in 34% of Women.
According to the study, high fiber intake can reduce the risk of breast cancer by 16%, while it reduces the risk of breast cancer by 24% before menopause.
Improve Heart Health
Figs improve heart health. Figs contain a lot of antioxidants. It scavenges free radicals. It lowers the risk of heart disease. Figs contain Omega-3 fatty acids, which reduce excess body weight as well as reduce the risk of heart disease. Dry figs reduce blood triglycerides. Triglycerides are responsible for heart disease, as triglycerides can cause blood clots, resulting in heart attack. But figs keep blood triglyceride levels under control.
According to a study by (NCBI), animal studies have shown improvements in total cholesterol, HDL (good) cholesterol, and triglyceride levels when supplemented with fig leaf extract.
Figs are high in fiber and potassium, which in turn helps to eliminate excess fat from the body and reduce stress from the heart. According to a study, The magnesium present in figs is good for cardiovascular health.
Figs improve digestive health. Figs contain adequate amounts of dietary fiber. Hence, when figs are consumed, their fiber properties help in cleansing the stomach and the stool is easily excited from the body. Since figs are an excellent source of prebiotics, Which feed gut bacteria and promote a healthy gut environment that can in turn help improve digestion and overall gut health.
As a study show, figs are often recommended to nourish and tone the intestines, acting as a natural laxative due to their high fiber content.
Promotes Bone Health
Fresh and dried figs promote bone health. Healthy and strong bones require calcium, which is present in figs. Eating too much salt can cause problems with urinary calcium, which can help prevent the potassium present in figs. Potassium helps keep calcium in the bones. Figs are a good source of bone nutrients like calcium, phosphorus, potassium, magnesium, etc. That can strengthen your bones, says Dr. Bhaskar.
Various components in figs help in bone growth and also prevent bone loss. As figs are good source of both calcium and potassium, figs can improve bone density and prevent conditions like osteoporosis.
According to a study, calcium is very important for maintaining healthy bones and figs are one of the best source of it.
A review published in Sense Malaysia indicates a strong link between fig consumption and bone health.
May Lower Cholesterol Levels
Figs can lower cholesterol levels. Figs contain soluble fiber called pectin, which can lower bad cholesterol (LDL) levels in the blood. Figs contain Omega-3 fatty acids and Omega-6 fatty acids and phytosterols, which play an important role in controlling cholesterol levels. Figs also contain vitamin B6, which can improve mood by producing serotonin and regulating cholesterol levels.
Regulates Blood Pressure
Regular and moderate consumption of figs reduces the risk of high blood pressure by maintaining sodium- potassium balance in our body. If the amount of sodium in the diet increases and hypertension is the problem, then keep figs in the diet. Because the potassium in figs will help prevent this hypertension.
Figs also contain Omega-3 and Omega-6 fatty acids, which help in balancing blood pressure in the body.
According to a study, the fiber in figs reduces the risk of high blood pressure while the potassium content in figs helps maintain it.
Figs contain high fiber content, which helps maintain a healthy digestive system, thus helping to prevent constipation. Figs are considered to be a beneficial ingredient in curing constipation and thus helping to nourish the intestines and cleanse the stomach.
According to a study by livestrong.com, fiber is great for digestion, and figs contain dietary fiber, which promotes healthy bowel movements and relieves constipation.
Figs contain magnesium and essential minerals, which help in the production of androgen and estrogen hormones that enhance sexual performance. Figs are rich in zinc, which increases your testosterone levels.
When figs are consumed, the body produces amino acids, which from nitric oxide. As a result, the blood vessels dilate and the blood flow accelerates to all part of the body, including the sexual organs. It is good to eat figs soaked in milk to cure sexual problems.
A study proves the effectiveness of fig leaf extract in increasing sperm count.
Figs May Improve Your Memory
Eating figs can help with learning and memory. Research has shown that figs are rich in fiber, copper, iron, manganese, magnesium, potassium, calcium, vitamin K and are a good source of proanthocyanidins and quercetin, which exhibit powerful antioxidant properties and improve memory, anxiety and learning skills.
Studies have shown that a diet high in figs helps treat neurodegenerative conditions like Alzheimer’s and reduces neuroinflammarion and also improves the learning skills in Alzheimer’s patients.
Skin And Hair Health
Figs help keep skin, hair, and nails healthy. Even applying fig paste on the face helps prevent acne. Figs are effective in treating dry, itchy skin due to allergies.
A study found that fig extract had an antioxidarive and anti- collagenase effect on wrinkled skin and reduced the percentage of wrinkle depth.
Nutrients, vitamin B and C found in figs help balance sebum production, prevent skin melanin, epidermal water loss. Boil the bark of the fig tree and wash the skin with that water to remove the decoloration of the skin.
A study has shown that zinc and copper in figs help in preventing hair loss and hair growth. Figs are very popular in hair care as their extract is used to make hair conditioners. Rich in essential nutrients, figs stimulate blood circulation in the scalp to accelerate hir growth.
Figs Side Effects
- Since figs contain high levels of vitamin K, figs should be avoided if one needs to take blood thinning medication.
- Since figs contain a lot of fiber, eating large amounts of figs, especially dried figs, can cause diarrhea.
- Some people may have an allergic reaction to figs. Because figs may also contain natural latex, which can cause allergic reactions in some people.