Figs: Benefits, Nutrition, Uses and Recipes

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 gentle, candy flavour. 

The fig fruit was one of many first fruits to be planted. Its cultivation prolonged by historic instances, all through the Levant and the Aegean Sea area. Historical past says that Caria gave this fruit to the Greeks. Curiously, the Attic figs have been well-known within the East, and there have been particular legal guidelines to regulate its export. However, the fig fruit was one of the vital 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 ample in vitamins and should present varied well being advantages. For instance, they could support within the upkeep of a wholesome digestive tract, forestall coronary heart ailments, and regulate blood sugar ranges.

This text talks concerning the dietary properties, advantages, and makes use of of fig fruits. As well as, it additionally talks about alternative ways to incorporate them in your food plan.

What are Fig Fruits?

The fig, generally often known as 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 individuals worldwide use it in its contemporary and dried kinds, the fig is thought to be “the poor man’s meals” within the Mediterranean.

Figs: Benefits, Nutrition, Uses and Recipes

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

1. Contemporary Figs

Contemporary figs are low in energy and a tasty snack. Additionally they style scrumptious in salads and desserts. As well as, you can even use contemporary figs to make fig jams or preserves.

2. Dried Figs

Dried figs are excessive in sugar and energy. Therefore, it’s best to use them sparsely. Nonetheless, they could be simpler than contemporary figs for relieving constipation.

3. Fig Leaves

Fig leaves are nutritious, and you might use them in some ways. Nonetheless, it’s tough to search out them aside from specialised grocery shops. Like grape leaves, individuals typically use fig leaves as a wrap for meals with rice, pork, or different elements.

4. Fig Leaf Tea

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

Though the pure sugar in contemporary figs has excessive energy, a number of figs can act as a low-calorie snack. Then again, dried figs are excessive in sugar and energy. That’s 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 contemporary figs. Nonetheless, relying on the drying technique, they could have some dietary loss relying on the drying technique.

Dietary Properties of Figs

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

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

Dietary Values

  • Power – 74 Kcal
  • Carbohydrates – 19.18 g 
  • Protein – 0.75 g   
  • Whole Fats – 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       


  • 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

Well being Advantages of Fig Fruits

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

1. Promotes Weight Loss

Figs are excessive in fibre and low in energy, thus making them a super snack if you end up in your weight reduction journey. When included in a well-balanced food plan, high-fibre meals like figs can assist you’re feeling full between meals and cut back overeating. In consequence, they could assist increase the burden loss course of. A number of research help the declare that dietary fibres assist with weight reduction.

Soaking dried figs makes them simpler to digest and the vitamins extra absorbable. In keeping with 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’s as a result of fruits are ample in vitamins and can assist you keep a wholesome weight and general well being. Nonetheless, extra human research are required to help this notion.

2. Helps you attain Higher Pores and skin

Fig fruits could also be helpful to the pores and skin. Nonetheless, it’s primarily for allergic dermatitis or dry, itchy pores and skin. However, 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 carried out twice day by day for 2 weeks, and the outcomes we stunning. The dried fig fruit cream was simpler than hydrocortisone cream in treating dermatitis signs.

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

3. Helps with Male Infertility and Boosts Sperm Depend

Zinc is crucial for testosterone synthesis. Due to this fact, males who’re poor in zinc could have lowered testosterone ranges. Nonetheless, fig fruits are wealthy in zinc. In consequence, figs are a unbelievable solution to increase your testosterone ranges naturally.

Figs embrace a excessive degree of antioxidants and important vitamins and minerals. In consequence, it will probably assist enhance sperm motility and rely. Due to this fact, fig fruits are extremely helpful in rising sperm rely. A examine proves the effectivity of fig leaf extracts in rising sperm rely.

4. Encourages Good Digestive Well being

Constipation is a frequent digestive downside. Folks 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 helpful micro organism in your abdomen.

One other examine means that fig fruit extract or pastes could support within the passage of meals by the digestive tract. In consequence, it reduces constipation and eases the signs of digestive issues resembling ulcerative colitis.

In one other analysis, 150 individuals 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 identical 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 stop irritation. On the identical time, figs are ample in phytochemicals. These phytochemicals additionally play a vital position in lowering irritation. 

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

6. Helps with Cardiovascular Well being

Figs can assist you improve your vascular well being and cut back the chance of coronary heart illness. It’s as a result of fig fruits assist decrease your blood stress and blood fats ranges. As per a examine, fig extract lowered blood stress in regular and hypertension mice. As well as, one other examine means that fig leaf extracts could improve good ldl cholesterol and triglyceride ranges. Due to this fact, it helps enhance coronary heart well being.

7. Aids in Sustaining Blood Sugar Ranges

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

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

Nonetheless, fig fruits, particularly dried, are excessive in sugar and should briefly elevate blood sugar ranges. So, in case you have bother regulating your blood sugar ranges, it’s best to keep away from consuming dried figs.

8. Has Anti-Most cancers 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.

Additional research recommend that Fig Fruit latex (FFL) comprises vital polyphenolic compounds. Due to this fact, FFL consumption can function a supply of antioxidants. As well as, 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.

Makes use of of Figs

1. For Atopic Dermatitis: 

Making use of a lotion containing fig fruit extract can assist kids with eczema really feel much less itchy. Due to this fact, 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 enhance stool frequency. Due to this fact, you should utilize fig fruit paste to alleviate constipation.

3. Diabetes: 

In case you have kind 1 diabetes, you’ll be able to profit from a tea comprised 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’ll be able to put the milky sap of the fig tree on warts. It helps heal them with out inflicting any irritation.

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