Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Figs

   Figs are soft fruits with greenish purple skin and good nutritious value. Figs are used as a major ingredient of diet since ancient times ,particularly in Mediterranean diet. In India this fruit is used by traditional systems of medicine for treating endocrine, reproductive and immunological problems.

  It is used as a fruit for improving digestive health since ancient times. The history of figs dates back to the Roman Empire and the fruit has been mentioned in holy books like the Bible and the Quran.

 Figs [ Ficus carica L]  belong to moraceae family. There are four types of fig fruits, i.e., Caprifigs, Smyrna, San Pedro, and Common, with over 800 different fig varieties cultivated in almost 50 countries around the world.

Nutritional facts related to figs

   Of late the research studies evaluated its antioxidant, anti-inflammatory and anticancer properties and the significance of fig fruits has increased globally.

Figs contain many types of bioactive compounds, including flavonoids, phenolic acids, carotenoids, and tocopherols which are antioxidants.

Polyphenols and carotenoids are the two major categories of phytochemicals found in figs. The major classes of polyphenols in figs include phenolic acids, flavones, flavonones, flavonols, anthocyanins, and proanthocyanidins[3].

Figs are low in fat and contain moderate amount of calories mostly from carbohydrates.

The fruit contains minerals such as potassium and magnesium which are crucial for the health of bones and cardiovascular system.

Figs have some role in curing warts. Figs promote hair growth also.

However, it can raise blood sugar sharply immediately after eating. That is figs are high glycaemic index food [61].

Its role regarding the glucose lowering potential is ambiguous and most of the studies are conducted in animals. Further research studies are needed to confirm its glucose lowering property although a few studies claim so.

They are good source of thiamine ,vitamin B6 and  vitamin K  which are good for health of nervous system and bones. Vitamin K also helps in blood clotting function of your body  and thus preventing excessive bleeding .

Figs are a healthy snack that are high in fiber and nutrients, and low in calories

A small to medium sized fig provide around 1- 1.45 grams of fiber.

Health benefits of figs

·       Figs can improve digestive health

Figs are rich in fibers and helps digestion. It helps to prevent constipation and thus improves gut health. Fiber can reduce cholesterol levels also.

·       Figs are good source of antioxidants.

Phenolic compounds in figs help to reduce oxidative stress to your cells caused by free radicals. Free radical mediated cell damage is the major cause many lifestyle diseases. Anti-oxidants may help to prevent cancer and neurodegenerative disorders of brain including Alzheimer’s diseases. Parkinson’s disease etc.

Epicatechin is the most abundant phenolic compound in dried fig fruits, with a level of 25.4 mg/100 g DW in cultivar “Bela Petrovka” of Ficus carica. Its content is up to three times that of fresh figs. It is a good antioxidant. Phenolic compounds can play a significant role in protecting biological cells from hydrogen peroxide free radical damage[5].

Fig fruits are a rich source of flavonoids antioxidants. The primary flavonoids found in figs are quercetin and luteolin, which have a total of 631 and 681 mg/kg, respectively. The fruit skin has more flavonoids than the pulp.

·       Figs help bone and heart health

As figs contain potassium and magnesium in good amounts, they can improve cardiovascular as well as bone health. Fig consumption may help to reduce the risk for heart attacks.

·       Antimicrobial and anti-inflammatory properties

Figs are rich in flavonoids and tannins which help to protect from microbial activity and infections. The fruit also has anti-inflammatory potential.

Caution /safety

Generally, figs are good for health of human beings. But it is a fruit rich in vitamin K . Vitamin k is a factor helping in blood clotting. Anticoagulant medications are blood thinners for preventing clots. Those who are on anticoagulant medications must check their vitamin k levels if they are taking figs regularly.

Some people may be prone to fig allergies. It has been found that those who are allergic to birch pollen also had fig allergy. In that case  consume fig only after talking to your healthcare provider.

Excessive eating of figs may cause burning sensation on tongue due to the presence of phytochemicals.

How to add figs into your diet?

·       Fresh fig fruits are edible after washing and peeling its outer skin. Dried figs also are consumed  after soaking and softening it in water.

·       As main ingredient of dessert and smoothies.

·       In salads

·       Fig toast

·       Fig snack bars

References :

1.  Sarkhosh A., Andersen P.C. The Fig. UF/IFAS Extension. 1994. https://edis.ifas.ufl.edu [Ref list]

2.  Arvaniti O.S., Samaras Y., Gatidou G., Thomaidis N.S., Stasinakis A.S. Review on Fresh and Dried Figs: Chemical Analysis and Occurrence of Phytochemical Compounds, Antioxidant Capacity and Health Effects. Food Res. Int. 2019;119:244–267. doi: 10.1016/j.foodres.2019.01.055. https://pubmed.ncbi.nlm.nih.gov/30884655/

3. Vinson J.A. The Functional Food Properties of Figs. Cereal Foods World. 1999;44:82–87. [Google Scholar] [Ref list]

4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

5. https://onlinelibrary.wiley.com/doi/10.1155/2022/6597092