HEALTH BENEFITS OF FIG FRUIT

Delicious, sweet flavored fig fruit is one of the ancient fruits enjoyed in the human history. Fig is naturally rich in many health benefiting phyto-nutrients, anti-oxidants and vitamins. Dried figs in fact are concentrated source of minerals and vitamins. The fully ripe fig has bell or pear shape with succulent flesh.

Botanically figs belong to the mulberry family (Moraceae); of the genus, Ficus. Scientific name: Ficus carica.

Health benefits of figs

Fig fruit is low in calories. 100 g fresh fruits provide only 74 calories. However they contain health benefiting soluble dietary fiber, minerals, vitamins and pigment anti-oxidants that contribute immensely for optimum health and wellness.

Dried figs are excellent source of minerals, vitamins and anti-oxidants. In fact dried fruits are concentrated sources of energy. 100 g dried figs provide 249 calories. 

Fresh figs, especially black mission, are good in poly-phenolic flavonoid anti-oxidants such as carotenes, lutein, tannins, chlorgenic acid...etc. Their anti-oxidant value is comparable to that of apples at 3200 umol/100 g.

In addition, fresh fruits contain adequate levels of some of anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in fig fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections.

Also research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes mellitus (Adult onset) condition.

Fresh as well as dried figs contain good levels of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins and fats.

Dried figs are excellent sources minerals like calcium, copper, potassium, manganese, iron, selenium and zinc. 100 g of dried figs contain 640 mg of potassium, 162 mg of calcium, and 2.03 mg of iron. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.

See the table below for in depth analysis of nutrients:

Fig fruit (Ficus carica), 

Nutrition Value per 100 g. 

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA

Energy 74 Kcal 4%

Carbohydrates 19.18 g 15%

Protein 0.75 g 1.5%

Total Fat 0.30 g 1%

Cholesterol 0 mg 0%

Dietary Fiber 2.9 g 7%

Vitamins

Folates 6 mcg 1.5%

Niacin 0.400 mg 2.5%

Pantothenic acid 0.300 mg 6%

Pyridoxine 0.113 mg 9%

Riboflavin 0.050 mg 4%

Thiamin 0.060 5%

Vitamin A 142 IU 5%

Vitamin C 2 mg 3%

Vitamin E 0.11 mg 1%

Vitamin K 4.7 mcg 4%

Electrolytes

Sodium 1 mg 0%

Potassium 232 mg 5%

Minerals

Calcium 35 mg 3.5%

Copper 0.070 mg 8%

Iron 0.37 mg 5%

Magnesium 17 mg 4%

Manganese 0.128 mg 5.5%

Selenium 0.2 mcg <1%

Zinc 0.15 mg 1%

Phyto-nutrients

Carotene-ß 85 mcg --

Lutein-zeaxanthin 9 mcg --

Selection and storage

RELEVANT ENTRY >~~~~~   THE FIG 

Here are some serving tips:

Sweet succulent fig fruit is best enjoyed as it is without any additions.

Fresh figs are a great addition to salad, in cakes and ice-creams.

Dried ones can be added to soup, stews and to enrich poultry, venison, lamb meat.

Dry figs are excellent additions to muffins, cakes, pies and cheesecakes.

Enjoy marinated figs with raspberry sauce.

Safety profile

Fig leaves and un-ripened fruit produce white latex which can penetrate the skin causing burning discomfort. Fig latex contains several compounds like furocoumarins, 5-methoxypsoralen (5-MOP)...etc which can elicit cell-mediated allergic reactions. If left untreated, there may occur severe allergic eruptions all over the exposed parts.

Eating fig fruit may also elicit allergic reactions ranging from vomiting, diarroea, and itching of skin and mucus membranes in some sensitized individuals. It is therefore people with history of allergy to figs may be advised to avoid eating them.