Figs: Benefits, Nutrition, Uses and Recipes

Fig fruits are one-of-a-kind fruits that resemble the form of a teardrop. They’re roughly the scale of a thumb, with tons of of tiny seeds and an edible purple or inexperienced peel. The fruit’s pink flesh has a light, candy flavour. 

The fig fruit was one of many first fruits to be planted. Its cultivation prolonged by way of historic instances, all through the Levant and the Aegean Sea area. History says that Caria gave this fruit to the Greeks. Interestingly, the Attic figs had been well-known within the East, and there have been particular legal guidelines to manage its export. Nevertheless, the fig fruit was one of the vital meals for the Greeks, and it was prevalent throughout public feasts among the many Spartans. In Latin mythology, the fig tree that overshadowed the dual founders of Rome within the wolf’s cave was an indication of the race’s future wealth.

Fig fruits and their leaves are considerable in vitamins and might present numerous well being advantages. For instance, they might help within the upkeep of a wholesome digestive tract, forestall coronary heart ailments, and regulate blood sugar ranges.

This article talks concerning the dietary properties, advantages, and makes use of of fig fruits. In addition, it additionally talks about alternative ways to incorporate them in your food regimen.

What are Fig Fruits?

The fig, generally often called Ficus Carica, is a plant within the mulberry household that produces edible fruit. The widespread fig grows wild in Turkey and northern India. Most Mediterranean nations have their wild seedlings. Since folks worldwide use it in its recent and dried kinds, the fig is considered “the poor man’s food” within the Mediterranean.

There are quite a few methods to incorporate figs in your food regimen, every with its personal set of advantages. The 4 most frequent methods to combine figs into your food regimen are as follows:

1. Fresh Figs

Fresh figs are low in energy and a tasty snack. They additionally style scrumptious in salads and desserts. In addition, you can even use recent figs to make fig jams or preserves.

2. Dried Figs

Dried figs are excessive in sugar and energy. Hence, you need to use them sparsely. However, they might be more practical than recent figs for relieving constipation.

3. Fig Leaves

Fig leaves are nutritious, and you might use them in some ways. However, it’s troublesome to seek out them apart from specialised grocery shops. Like grape leaves, folks usually use fig leaves as a wrap for meals with rice, pork, or different substances.

4. Fig Leaf Tea

People use dried fig leaves to make fig leaf tea. You might make your model of fig leaf tea or get it ready-made on-line or from speciality shops.

Although the pure sugar in recent figs has excessive energy, just a few figs can act as a low-calorie snack. On the opposite hand, dried figs are excessive in sugar and energy. That is as a result of the sugar within the fruits concentrates when dried.

Since dried figs are dehydrated, they’ve decrease water content material and a extra concentrated provide of vitamins than recent figs. However, relying on the drying methodology, they might have some dietary loss relying on the drying methodology.

Nutritional Properties of Figs

Fresh fig fruits are nutrient-dense and low in energy, making them a wonderful complement to a nutritious food regimen.

The dietary worth per 100 grams of recent fig fruits is:

Nutritional Values

  • Energy – 74 Kcal
  • Carbohydrates – 19.18 g 
  • Protein – 0.75 g   
  • Total Fat – 0.30 g   
  • Dietary Fibre – 2.9 g
  • Folates – 6 µg
  • Niacin – 0.400 mg 
  • Pantothenic acid – 0.300 mg 
  • Pyridoxine – 0.113 mg 
  • Riboflavin – 0.050 mg 
  • Thiamin – 0.060       

Minerals:

  • Sodium – 1 mg
  • Potassium – 232 mg
  • Calcium – 35 mg  
  • Copper – 0.070 mg 
  • Iron – 0.37 mg
  • Magnesium – 17 mg   
  • Manganese – 0.128 mg 
  • Selenium – 0.2 µg  
  • Zinc – 0.15 mg

Health Benefits of Fig Fruits

Fig fruits have a number of well being benefits, together with boosting digestive and cardiovascular well being and maybe aiding with blood sugar administration.

1. Promotes Weight Loss

Figs are excessive in fibre and low in energy, thus making them a super snack when you find yourself in your weight reduction journey. When included in a well-balanced food regimen, high-fibre meals like figs can assist you’re feeling full between meals and cut back overeating. As a consequence, they might assist enhance the load loss course of. Multiple research help the declare that dietary fibres assist with weight reduction.

Soaking dried figs makes them simpler to digest and the vitamins extra absorbable. According to some claims, rehydrating fig fruits with water makes them extra filling, leading to decreased calorie consumption and weight reduction.

Some research affiliate fruit consumption, particularly dried fruits, with weight reduction. That is as a result of fruits are considerable in vitamins and can assist you keep a wholesome weight and general well being. However, extra human research are required to help this notion.

2. Helps you attain Better Skin

Fig fruits could also be useful to the pores and skin. However, it’s primarily for allergic dermatitis or dry, itchy pores and skin. Nevertheless, analysis proves the effectiveness of dried fig fruits on the pores and skin. Researchers used a cream made with dried fig fruit extract on 45 kids. It was performed twice day by day for 2 weeks, and the outcomes we shocking. The dried fig fruit cream was more practical than hydrocortisone cream in treating dermatitis signs.

Furthermore, one other examine suggests {that a} mixture of fruit extracts, together with fig extracts, have antioxidant results on pores and skin cells. As a consequence, they assist forestall collagen breakdown and cut back wrinkles.

3. Helps with Male Infertility and Boosts Sperm Count

Zinc is important for testosterone synthesis. Therefore, males who’re poor in zinc might have lowered testosterone ranges. However, fig fruits are wealthy in zinc. As a consequence, figs are a incredible technique to enhance your testosterone ranges naturally.

Figs embody a excessive stage of antioxidants and important vitamins and minerals. As a consequence, it could actually assist enhance sperm motility and rely. Therefore, fig fruits are extremely useful in rising sperm rely. A examine proves the effectivity of fig leaf extracts in rising sperm rely.

4. Encourages Good Digestive Health

Constipation is a frequent digestive downside. People have been utilizing fig fruits as a house remedy or pure treatment for constipation. Fig fruits are wealthy in fibre, which may enhance digestive well being. As per research, fibre helps soften and thicken stools, decreases constipation, and acts as a prebiotic or meals supply for the useful micro organism in your abdomen.

Another examine means that fig fruit extract or pastes might help within the passage of meals by way of the digestive tract. As a consequence, it reduces constipation and eases the signs of digestive problems similar to ulcerative colitis.

In one other analysis, 150 folks with irritable bowel syndrome with constipation (IBS-C) consumed roughly 4 dried figs twice a day. They skilled a dramatic discount in signs like ache, bloating, and constipation. In an analogous examine, 300 grams of fig fruit paste day by day for eight weeks considerably improved constipation.

Thus, it’s clear that fig fruits successfully enhance your digestive well being.

5. Anti-Inflammatory in Nature and Aids with Arthritis

Antioxidants in figs defend cells from free radicals and forestall irritation. At the identical time, figs are considerable in phytochemicals. These phytochemicals additionally play an important position in decreasing irritation. 

Many research showcase the presence of flavonoids and polyphenols in dried figs. These phytochemicals assist lower irritation and forestall free radicals from creating new irritation. It, in flip, helps with osteoporosis, rheumatoid arthritis, and periodontal bone resorption.

6. Helps with Cardiovascular Health

Figs can assist you improve your vascular well being and cut back the danger of coronary heart illness. It is as a result of fig fruits assist decrease your blood strain and blood fats ranges. As per a examine, fig extract lowered blood strain in regular and hypertension mice. In addition, one other examine means that fig leaf extracts might improve good ldl cholesterol and triglyceride ranges. Therefore, it helps enhance coronary heart well being.

7. Aids in Maintaining Blood Sugar Levels

A 1998 examine together with ten folks with kind 1 diabetes says that ingesting fig leaf tea with breakfast might decrease insulin necessities. During the month of this experiment, these folks drank fig leaf tea. As a consequence, it lowered their insulin doses by about 12%. Hence, it reveals the impact of fig extracts on sustaining blood sugar ranges.

Furthermore, a latest examine revealed that drinks with excessive doses of fig fruit extract had a decrease Glycemic Index (GI) than different drinks. It implies that fig fruits might higher have an effect on blood sugar ranges.

However, fig fruits, particularly dried, are excessive in sugar and might quickly elevate blood sugar ranges. So, when you have hassle regulating your blood sugar ranges, you need to keep away from consuming dried figs.

8. Has Anti-Cancer Properties

As per a number of research, fig leaves and pure latex from fig vegetation have anti-cancer properties. They assist suppress human colon most cancers, breast most cancers, cervical most cancers, and liver most cancers cell progress.

Further research recommend that Fig Fruit latex (FFL) comprises vital polyphenolic compounds. Therefore, FFL consumption can function a supply of antioxidants. In addition, these research point out that FFL exhibit potent cytotoxicity in some human most cancers cells with little impact in regular cells. It inhibits DNA synthesis, induction of apoptosis, and cell cycle arrest of most cancers cells.

Uses of Figs

1. For Atopic Dermatitis: 

Applying a lotion containing fig fruit extract can assist kids with eczema really feel much less itchy. Therefore, you should utilize fig fruit lotions to forestall pores and skin points like dermatitis.

2. For Constipation: 

Consuming a fig fruit paste softens stools and doesn’t improve stool frequency. Therefore, you should utilize fig fruit paste to alleviate constipation.

3. Diabetes: 

If you’ve kind 1 diabetes, you’ll be able to profit from a tea made out of fig leaves. It additionally lowers blood sugar ranges after a meal. So, you’ll be able to have fig fruit leaves tea to enhance blood sugar ranges and management diabetes.

4. Warts: 

You can put the milky sap of the fig tree on warts. It helps heal them with out inflicting any irritation.

Healthy Recipes utilizing Figs

1. Ricotta and Fig Toasties

Serves: 1

Preparation Time: 10 minutes

Ingredients:

  • Multigrain bread (ideally with crust): 2 slices
  • Ricotta cheese: ¼ cup 
  • Fresh figs (sliced): 2 
  • Sliced almonds (toasted): 1 tsp 
  • Honey: 1 tsp
  •  A pinch of salt

Method:

  • Toast each the slices of bread.
  • Spread ricotta cheese on every bread slice
  • Top it with the sliced figs (one fig per slice of bread).
  • Drizzle the toasted almond slices.
  • Top it up with a drizzle of honey (to style)
  • Sprinkle the salt on high to complete it off.

2. Apple and Fig Salad

Uses of Figs- HealthifyMe

Serves: 2

Preparation Time: 20 minutes

Ingredients:

  • Balsamic vinegar: 2 tbsp 
  • Mustard: 2 tsp 
  • Green onion (minced): 1 tbsp 
  • Salt: ¼ tsp 
  • Pepper (to style)
  • Extra virgin olive oil: ¼ cup 
  • Green leafy veggie of your selection (kale, rocket, spinach and many others.): 8 cups 
  • Apple (thinly sliced): 1 
  • Walnuts (toasted): ¼ cup 
  • Fresh figs (sliced): 4 
  • Pomegranate seeds: ¼ cup 
  • Dried cranberries: 2 tbsp 

Method:

  • Combine the vinegar, mustard, inexperienced onion, salt, and pepper. in a small bowl
  • Next, add within the olive oil and whisk all of it collectively.
  • Combine in a big mixing bowl the inexperienced leafy greens, apple, and walnuts in a big mixing bowl.
  • Drizzle on the dressing and toss it up.
  • Add floor pepper and further salt (if required)
  • Add the ending touches by topping it with figs, pomegranate seeds and dried cranberries.

3. Grilled Figs with Goat Cheese

Figs- HealthifyMe

Serves: 4

Preparation Time: 20 minutes

Ingredients:

  • Goat cheese: ⅓ cup 
  • Milk: 1 tbsp 
  • Honey: 2 tsp 
  • Thyme (chopped): ½ tsp 
  • Small recent figs (halved): 12 
  • Salt: ¼ tsp 

Method:

  • Preheat grill to 400-450 levels.
  • Mix milk, goat cheese, honey and thyme
  • Spoon within the combine into a zipper lock bag to maintain it mess-free.
  • Brush a little bit of cooking oil (of your selection) on each side of the halved figs.
  • Grill the figs with the reduce aspect down and grill them until they’re evenly charred.
  • Take them off the grill after they’re barely softened.
  • Transfer the grilled figs to a serving tray.
  • Sprinkle salt on the figs. Try to unfold the salt as evenly as potential.
  • Pipe out the combination you beforehand made onto the figs’ reduce sides.
  • Garnish with a beneficiant sprinkle of thyme on high.
  • Top it with a drizzle of honey if you wish to make it sweeter.

Figs: Things to Remember

  • You mustn’t eat greater than 2-3 figs every day. Being extremely fibrous, they will trigger abdomen issues in the event you eat greater than really helpful.
  • There is not any specified time for consuming figs. However, the morning is the most effective time to eat dried fruits. So, if you’re consuming dried figs, morning is the most effective time to take action. 
  • Applying fig leaves to the pores and skin could also be hazardous. It would possibly make your pores and skin extra sun-sensitive. Avoid extended solar publicity when making use of fig leaves to the pores and skin.
  • Individuals with delicate pores and skin might get a rash after contact with fig fruit or leaves.
  • Most folks eat recent figs of their uncooked type. The entire fig is scrumptious, from the skinny pores and skin to the scarlet or purple meat and the numerous tiny seeds.
  • When you soak dried figs in water, they provide further well being advantages. Soaking breaks down the soluble fibre content material of figs. It additionally helps to decelerate the absorption of glucose within the physique.
  • Although fig fruits are a plant-based meals, there’s a debate on their inclusion in a vegan food regimen. It is primarily attributable to their developmental course of. In addition, figs depend on pollination wasps for replica. A concept is that the fig fruit outcomes from a wasp’s demise. Therefore, it shouldn’t be part of vegan meals. However, figs depend on wasps for replica in the identical method that wasps depend on figs.

Probable Side Effects of Figs

Figs might present quite a lot of well being advantages. In addition to the fruit, fig leaves and fig leaf tea are additionally useful to our well being. At the identical time, dried figs might assist relieve constipation. However, there are some drawbacks to utilizing fig fruits and extracts. For instance, consuming it as a house treatment for constipation might trigger diarrhoea or different digestive issues. In addition, vitamin Ok, considerable in figs, can work together with blood-thinning drugs, decreasing their effectiveness.

Certain folks might have allergic responses to figs. For instance, you’re extra more likely to be allergic to figs in the event you’re delicate to birch pollen. In addition, pure latex may be current in fig-trees, which may trigger allergic responses in sure folks.

Therefore, it’s at all times really helpful to grasp your physique and the potential allergic reactions earlier than consuming the fig fruit. However, in case your physique isn’t allergic to fig fruits, it has loads of advantages to supply. 

Frequently Asked Questions (FAQs)

Q. What are the advantages of consuming figs?

A. Eating figs helps with weight reduction and improves our pores and skin’s look. For males, it additionally helps with infertility and will increase sperm rely. In addition, it has different well being advantages because it helps with blood strain, coronary heart well being and digestion.

Q. How many figs ought to I eat a day?

A. You ought to eat 2-3 figs per day.

Q. What occurs in the event you eat figs on daily basis?

A. Eating figs on daily basis can promote weight reduction. It might help with infertility in males. In addition, it additionally supplies aid from ache attributable to arthritis and has anti-inflammatory properties.

Q. Why figs aren’t vegan?

A. Figs aren’t thought of vegan by some because the fruit is a results of a wasp’s demise. However, the fig plant and the wasp have symbiotic nature and depend upon one another to additional their species.

Q. What is the most effective time to eat figs?

A. Since the most effective time to eat dried fruits is within the morning, the most effective time to eat dried fig fruits is within the morning. As for the recent fruit, there is no such thing as a specified time.

Q. What are the unwanted side effects of fig?

A. Figs might trigger diarrhoea if consumed in extra. It also can have an opposed response if consumed alongside blood-thinning medicines.

Q. Does fig improve sperm rely?

A. Yes, research have proven that fig will increase sperm rely.

Q. Are figs a superfood?

A. Because of their wealthy dietary worth, figs are thought of a superfood. 

Q. Is it OK to eat figs at evening?

A. It is okay to eat figs at evening. Studies have additionally proven that having figs at evening may lead to higher sleep. But if you’re consuming it in dried type, it is strongly recommended to eat it within the morning.

Q. Are figs good for males?

A. Figs are appropriate for males. Studies present that they not solely assist with infertility but in addition assist in rising the sperm rely.

Q. Do figs assist fertility?

A. Yes, Figs assist with fertility in males.

Q. Do figs have vitamin C?

A. Figs do have vitamin C. For instance, a serving of 100g figs has 2mg of Vitamin C.

Q. Are figs anti-inflammatory?

A. Figs are anti-inflammatory and assist relieve inflammation-related pains brought on by osteoporosis and arthritis.

Q. Can you eat a fig uncooked?

A. You can eat them uncooked. However, guarantee you’re consuming recent.

Q. Can figs improve weight?

A. No. Instead, figs help with weight reduction. Being extremely fibrous fruits, they fill you up, thus stopping you from over-eating.

Q. Why must you soak figs?

A. Soaking dried figs assist break down the soluble fibres and delay glucose absorption by the physique.

Q. Are figs good for lungs?

A. Figs are good for the lungs as they assist clear any obstructions.

Q. Is figs good for arthritis?

A. Figs are anti-inflammatory and thus, carry aid from arthritis-related pains.

Q. What is the dietary worth of figs?

A. Calcium, copper, magnesium, potassium, phosphorus, and iron, in addition to nutritional vitamins A, B6, C, and Ok, are all present in figs. Like most fruits, they’re excessive in fibre. 

Download Healthifyme APP

Leave a Comment

Your email address will not be published.