6 Fantastic Health Benefits Of Fig

Introduction

Do you wonder what figs are? Figs, commonly known as Anjeer are the fruit of the ficus tree, a part of the mulberry family. Fresh figs fruit are usually soft from the center accompanied by crunchy seeds. This unique texture makes it a great fruit to enjoy just the way it is. Most of us remember Fig or Anjeer in the form of a dry fruit when the seeds turn more crispy and the flesh dries up. Fresh figs are seasonal and perishable. Dried Anjeer can be enjoyed all year round. They are often part of the healthy diet as a replacement to the table sugar and thus act as a natural sweeter.

Nutritional Value of Figs

Figs nutritional value includes a natural source of sugar, soluble fibre, and lots of minerals. The one mineral which is very important for all of us and mostly growing women is Iron. Figs both fresh and dry are an excellent source of iron. Fig nutrition includes a wide range of nutrients like potassium, calcium, magnesium, copper, antioxidants like vitamin A and Vitamin L which can contribute to overall health and wellness.

Interesting Fact: It is being observed that figs due to their high alkalinity can help people to quit smoking by reducing their desire to smoke. 

Figs are not only delicious and versatile but also rich in antioxidant and phenol substances. These remarkable properties may contribute to enhancing your antioxidant defence system. Antioxidants play a crucial role in protecting your body against the damaging effects of oxidative stress. Oxidative stress occurs when there is an imbalance between harmful free radicals and your body’s antioxidant defence system.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Types of Figs

Figs come in various types, each with its unique flavor, color, and characteristics. Some common varieties include:

1. Black Mission Fig

Renowned for its dark purple to black skin and vibrant pink flesh, the Black Mission Fig is a sweet and flavorful variety. Its versatility makes it suitable for both fresh consumption and various culinary applications.

2. Brown Turkey Fig

Recognizable by its brownish-purple skin and sweet, mild flavor, the Brown Turkey Fig is a popular choice for eating fresh, drying, or incorporating into jams and desserts.

3. Kadota Fig

With its light green skin and amber flesh, the Kadota Fig offers a delicate, sweet taste. This variety is often enjoyed fresh or used in preserves, showcasing its subtly honeyed notes.

4. Calimyrna Fig

Distinguished by its pale yellow-green skin and nutty, almost butterscotch-like flavor, the Calimyrna Fig is commonly consumed in its dried form. It pairs well with cheeses and adds a sweet dimension to salads.

5. Adriatic Fig

This green-skinned fig features a light pink interior and a sweet, milder flavor. Often enjoyed fresh, the Adriatic Fig is a favorite for its delicate taste and versatile use in both sweet and savory dishes.

6. Celeste Fig

Also known as the Sugar Fig, the Celeste Fig boasts a small, violet-brown fruit with a honey-like sweetness. This variety is well-suited for fresh eating and is a popular choice for home gardeners.

7. Panachee Fig (Tiger Fig)

Recognizable by its striped green and yellow skin, the Panachee Fig offers a sweet, rich flavor. It is a visually striking variety and is enjoyed fresh or incorporated into desserts.

8. Osborne Fig

The Osborne Fig is characterized by its dark purple skin and red interior. It is known for its intense sweetness and is often dried for a concentrated burst of flavor in various culinary creations.

Health Benefits of Figs

1. Helps Relieve Constipation

Figs are well-thought-out to be an age-old remedy to cure constipation and thus help nourish the intestines. Figs act as a natural laxative due to their high soluble fibre content. Thus, eases out the strained bowel process. Try consuming 2 to 3 dry figs empty stomach to help relieve constipation.

2. May Aid Weight Loss

Figs benefits in weight loss as it is rich in fibre and can be a perfect snack or mid-morning munchies, especially for weight watchers. Dried Anjeer makes a great nutritious snack. 2 or 3 dried figs can make you feel fuller for longer and this can help keep longer gaps between your two meals.

Did you know figs have the potential to fight against cancer cells? Figs possess different bioactive components in different parts of the plant, and these components may exert varying levels of anticancer effects. By incorporating figs into your diet, embrace their natural goodness and potential anticancer properties.

Dr. Rajeev Singh, BAMS

3. Might Control Blood Pressure

Fast-food consumption has been increasing day by day and this can lead to high blood pressure problems. High blood pressure often leads to an imbalance of potassium levels in your body. Figs being a good source of potassium can naturally improve potassium levels and thus might control blood pressure.

4. Can Improve Digestive Wellness

Figs are a great source of prebiotics. Prebiotics can support the function of probiotics which can help improve the digestion process and overall gut health. Being fibre-rich, also adds bulk to the stool, enabling normal bowel movement.

5. Figs for Fertility

Figs were reflected as love fruit since ancient Greek times, where figs were considered a symbol of fertility. This was later researched and was termed true based on its high iron content. Iron plays an essential role in the entire ovulation process in females. For males, low iron may affect sperm quality and motility. It is very commonly consumed with milk even today to boost reproductive health.

6. Could Improve Heart Health

Being high in fibre and potassium helps remove the excess fat from the body and pressure from the heart. This can drastically help improve the health of your heart. Along with these two functions, Figs are also a great source of antioxidants which not only reduces the free radicals but also helps reduce triglycerides and bad cholesterol. Therefore, making your heart stronger and letting it live for longer.

Fig leaves show potential in managing diabetes. They contain bioactive compounds that can positively influence blood sugar levels. Fig leaves may help improve insulin sensitivity, allowing your body to use insulin more effectively.

Dr. Smita Barode, B.A.M.S, M.S.

Other Health Benefits of Figs

1. Figs Benefits for Male

 Figs benefits for male sexual health as they are packed with essential minerals such as zinc and magnesium, and they play a crucial role in supporting reproductive functions, including sperm production and fertility. Furthermore, the amino acids found in figs contribute to increased libido and enhanced sexual stamina. By incorporating figs into the diet, men can enjoy not only the general health benefits but also specific advantages in promoting sexual well-being.

2. Figs Benefits for Female

Figs offer invaluable benefits for women’s health across various life stages. During pregnancy, the fruit’s rich iron content helps prevent anemia, supporting both the mother and baby’s well-being. Additionally, the fiber in figs aids in digestion, easing common pregnancy-related digestive issues. For women’s sexual health, figs contribute to overall vitality through their combination of essential vitamins and minerals. Furthermore, the potassium content supports heart health, essential for maintaining optimal circulation and overall reproductive well-being. Whether supporting pregnancy or enhancing women’s sexual health, incorporating figs into the diet can be a delicious and nutritious choice.

3. Figs Benefits for Skin

Figs are a natural ally for skin health, offering a potent blend of vitamins and antioxidants. Rich in vitamin A and E, figs support skin regeneration and protection against environmental damage. The presence of minerals like potassium and magnesium aids in maintaining skin hydration and preventing dryness. Figs’ anti-inflammatory properties can also soothe skin conditions, making them a valuable addition to a skincare routine. Incorporating figs into your diet may help nurture a vibrant and glowing complexion.

4. Figs Benefits for Hair

Figs benefits for hair health includes essential nutrients like vitamin C, E, and biotin. These elements contribute to hair strength and growth, promoting a healthier scalp. The presence of antioxidants in figs helps combat free radicals, potentially reducing hair damage and premature graying. Figs also provide natural moisture, aiding in preventing dryness and promoting overall hair hydration. Including figs in your diet can be a nourishing addition to support lustrous and resilient hair.

5. Figs Benefits for Pregnancy

Figs offer valuable benefits during pregnancy as they are rich in essential nutrients like folate, crucial for fetal development and preventing neural tube defects. The high fiber content aids in maintaining healthy digestion, alleviating common pregnancy-related digestive issues. Figs also provide a natural source of iron, supporting the increased blood production demands during pregnancy. Additionally, the presence of potassium in figs can help regulate blood pressure, contributing to a healthier pregnancy. Including figs in a well-balanced diet can be a nutritious choice for expectant mothers.

Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects

Uses of Figs

• Both fresh and dried figs are readily available in the market. Fresh figs are seasonal and can be seen flooded in the market between July-September. Dried Figs are available around the year. They can be eaten raw or cooked. You can enjoy figs by making a milkshake or a smoothie out of it.
• Create a nutritious bar using figs and nuts. Or while preparing oats during breakfast, simply add some chopped figs and relish the power. They are also used as a natural sweetener in cakes, pudding, jams, barfis, etc.
• Fresh figs are perishable and should be consumed within a few days of purchase. Dried figs can be easily stored for a month at room temperature and even for a longer period in the refrigerator. 

Exciting research suggests that incorporating figs into your diet may help improve cognitive and behavioural deficits associated with Alzheimer’s disease. Figs contain unique compounds that protect brain cells, reduce inflammation and promote overall cognitive function. While figs cannot cure Alzheimer’s disease, they can be a natural addition to your management plan, supporting brain health and enhancing well-being.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Figs Vs Dates 

1. Natural Sweetness

• Figs: Known for their sweet and mildly nutty flavor, figs offer a natural sweetness with a unique taste.
• Dates: Dates, too, are naturally sweet and have a caramel-like taste, making them a popular choice for a natural sweetener.

2. Caloric Content

• Figs: Figs are relatively moderate in calories, making them a suitable snack for those mindful of their calorie intake.
• Dates: Dates are slightly higher in calories due to their natural sugar content, providing a quick energy boost.

3. Fiber Content:

• Figs: Figs are an excellent source of dietary fiber, promoting digestive health and aiding in maintaining a healthy weight.
• Dates: Dates are rich in fiber, contributing to improved digestion and helping prevent constipation.

4. Mineral Content:

• Figs: Figs contain essential minerals such as potassium, magnesium, and copper, contributing to overall well-being.
• Dates: Dates are also rich in minerals, particularly potassium, which is beneficial for heart health and maintaining proper hydration.

5. Iron Content:

• Figs: Figs contain a moderate amount of iron, making them a valuable addition for those looking to boost their iron intake.
• Dates: Dates are a good source of iron, providing a natural way to increase iron levels in the body.

6. Antioxidant Properties:

• Figs: Figs contain antioxidants, including vitamin A, contributing to cellular health and supporting the immune system.
• Dates: Dates are rich in antioxidants, helping combat oxidative stress and inflammation in the body.

7. Versatility in Culinary Use:

• Figs: Figs are versatile and can be enjoyed fresh, dried, or in various culinary preparations, such as salads, desserts, or jams.
• Dates: Dates are commonly consumed in their natural state, but they are also popular in baking, especially in energy bars and desserts.

8. Nutrient Density:

• Figs: Figs offer a range of nutrients in a relatively low-calorie package, making them a nutrient-dense fruit.
• Dates: Dates, too, are nutrient-dense, providing a variety of vitamins and minerals essential for overall health.

Potential Downsides

• One of the main benefits of fig can also turn into a downside. Figs can have a laxative action, hence its use as a home remedy against constipation. But the same action may also lead to diarrhoea or other digestive issues, so be careful not to overload on this yummy fruit.
• Vitamin K is involved in helping the blood to coagulate and also controls calcium binding (in bones and other parts of the body). Since figs have a high level of vitamin K, this may have the unintended consequence of interfering with blood thinner medications. If you have a medical condition that requires you to take blood thinners, then the health benefits of fig may not be worth the risk. 
• A rare downside is for people who may have an allergy to figs. Of course, for people with this allergy, it’s best to avoid eating figs completely.

Figs offer significant benefits for your bone health thanks to their high mineral content. Figs have the potential to be used as a support for the maintenance of healthy bones.

Dr. Ashok Pal, BAMS

Also Read: Benefits of Figs Soaked in Water Overnight: Exploring Nutritional Advantages

Key Takeaway

• Figs, commonly known as Anjeer belongs to the mulberry family. It is a highly nutritious fruit. Its fibre, potassium, antioxidant content can help control blood pressure, aid digestion, help with your weight loss journey, protects your heart, prevents constipation, cures reproductive problems and may also support strong joints.

• Figs are vivacious fruit that can be relished either raw or cooked or mixed in your favourite delicacy. Make sure to enjoy this fruit in a moderate amount, because anything in excess can become harmful to your body.

Also Read: 10 Health Benefits And Recipes Of Dragon Fruit (Pitaya)

Frequently Asked Questions (FAQs):

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