Health Benefits of Figs: Nutrition and Side Effects

“The Incredible Health Benefits of Figs You Need to Know”

This fruit is packed with nutrients that can be really good for you. It has stuff like fiber and potassium that can help keep your blood pressure in check. Plus, it’s great for your digestion and can even help you lose weight. And that’s not all – it’s good for your heart, keeps constipation at bay, can help with reproductive issues, and might even make your joints stronger.

What is Fig?

Well, figs, also known as Anjeer, are the fruit that comes from the ficus tree, which is in the same family as mulberries. When you have fresh figs, they’re usually soft in the middle and have these little crunchy seeds inside. This unique texture makes them perfect for snacking just as they are.

You might also remember figs as dried fruits when the seeds get crispier, and the flesh dries out. Fresh figs are only available during certain times of the year and don’t last long. Dried Anjeer, on the other hand, can be enjoyed all year round. People often use them as a healthier alternative to table sugar because they add a natural sweetness to your diet.

Nutritional Value of Figs:

Fresh figs are full of good stuff and not too many calories, which makes them a healthy choice. In one small fresh fig (about 40 grams), you get:

• Calories: 30
• Protein: 0 grams
• Fat: 0 grams
• Carbs: 8 grams
• Fiber: 1 gram
• Copper: 3% of what you need in a day
• Magnesium: 2% of your daily requirement
• Potassium: 2% of your daily need
• Riboflavin: 2% of what you need daily
• Thiamine: 2% of your daily requirement
• Vitamin B6: 3% of what you need in a day
• Vitamin K: 2% of your daily need

Fresh figs have some natural sugar, but they’re still a pretty low-calorie snack or addition to your meal.

But dried figs are different. They have a lot more sugar and calories because the sugar gets concentrated when the fruit dries out.

Figs also have a bit of many different nutrients, but they’re especially rich in copper and vitamin B6. Copper helps with lots of things in your body, like metabolism and making blood cells and tissues. Vitamin B6 is important for breaking down protein and keeping your brain healthy.

Health Benefits of Figs:

1. Relieves Constipation:

Figs have been used for ages to tackle constipation. They’re like a natural remedy because they have lots of soluble fiber, which makes it easier to go to the bathroom. Try having 2 to 3 dried figs on an empty stomach for relief.

2. Aids Weight Loss:

If you’re watching your weight, dried figs can be a smart snack. Just 2 or 3 of them can make you feel full for longer, so you’re less likely to snack too much.

3. Controls Blood Pressure:

Our love for fast food can lead to high blood pressure. Figs can help because they’re packed with potassium, which can balance your blood pressure levels.

4. Improves Digestive Health:

Figs contain prebiotics that support the good bacteria in your gut. Plus, they’re full of fiber, which helps keep your digestion on track.

5. Boosts Fertility:

Ancient Greeks believed figs were all about love and fertility. Turns out, they were onto something. Figs are rich in iron, which is super important for ovulation in women and sperm quality in men. That’s why people still eat figs with milk to keep their reproductive health in check.

6. Heart Health:

Figs are high in fiber and potassium, which can help your heart. They can even lower bad cholesterol and reduce free radicals because of their antioxidants. All of these factors contribute to better heart health.

7. Potential Anti-Cancer Effects

There have been some promising tests done in labs to see how fig leaves might affect cancer cells. These tests show that fig leaves and the natural stuff in fig plants can slow down the growth of colon, breast, cervical, and liver cancer cells. But remember, just eating figs or having fig leaf tea may not have the same effect. These tests are a good start, but we need studies with people to know for sure.

8. Skin Health Boost

Figs might be good for your skin, especially if you have itchy or dry skin because of allergies. One study found that a cream made from dried fig fruit helped kids with itchy skin more than the usual cream. Also, a mix of fruit extracts, including figs, seemed to make skin cells healthier and reduce wrinkles in lab tests and studies with animals. But we’re not sure if it was only the figs that did the trick. We need more research to be sure if figs really help your skin.

9. Strengthen Your Bones

Figs are like a double boost for your bones because they have calcium and potassium. These minerals team up to make your bones stronger and stop problems like osteoporosis.

Scientists say that a diet with lots of potassium can really help your bones. Calcium, on the other hand, is like the building block of your bones, and having more of it can make your bones even stronger, especially in kids and teens.

Downsides:

Now, let’s talk about some things to be careful about when it comes to figs:

1. Digestive Issues: Figs are known for helping with constipation, but eating too many of them can actually lead to diarrhea or other tummy troubles. So, it’s a good idea to consume them in limited amounts.
2. Vitamin K: Figs have quite a bit of vitamin K, which can be a problem if you’re taking blood thinning medications. It can make these medications less effective. If you’re on blood thinners, it’s important to keep your fig and other vitamin K-rich food intake consistent every day to avoid any issues.
3. Allergies: Some people might be allergic to figs. If you’re already allergic to birch pollen, you could be more likely to have an allergic reaction to figs too. Also, fig trees have natural latex, which can trigger allergies in some folks. So, if you have allergies, be cautious with figs.

How to Add Figs to Your Diet?

Figs have many uses, and you can find both fresh and dried ones in stores. Fresh figs are in season from July to September, while dried figs are available all year round. You can enjoy them as they are or let your creativity shine:

1. Milkshakes and Smoothies: Blend them into a delicious milkshake or smoothie.
2. Nutritious Bars: Mix them with nuts to make nutritious bars.
3. Breakfast Boost: Add chopped figs to your morning oats for an extra kick.
4. Natural Sweetener: They can also sweeten cakes, puddings, jams, and other treats.

Fresh figs don’t last long, so eat them within a few days. Dried figs can be stored at room temperature for a month or even longer in the fridge.

Now, a word of caution: Figs can help with constipation because they act as a natural laxative. But if you eat too many, they might lead to diarrhea or tummy troubles. Also, they’re high in vitamin K, which can interfere with blood-thinning meds, so if you take those, be careful.

Lastly, a small number of people might be allergic to figs. If you’re one of them, it’s best to steer clear of them completely.

Nutritional Profile and Portion Size:

Here’s a comparison of the nutrition you get from 100 grams of fresh and dried figs:

As you can see, dried figs have more calories, protein, fiber, and sugar compared to fresh figs. They are also higher in minerals like calcium, iron, magnesium, phosphorus, and potassium. However, some vitamins like Vitamin C and Vitamin A are lower in dried figs.

Bottom Line:

Figs can be really good for your health. Not just the fruit, but also fig leaves and fig leaf tea can be good for you. If you’re dealing with constipation, dried figs might help.

However, there are a few factors to consider. If you’re on blood-thinning medications, be cautious because figs have vitamin K that can affect your medication. And remember, dried figs have a lot of sugar, so don’t overdo it.

Overall, though, adding fresh figs, fig leaves, and fig leaf tea to your diet can be a healthy choice.