Figs, the fruits, and trees of the Ficus genus are botanically classified into the mulberry family (Moraceae). They are among the oldest species of higher plants on earth. Figs have evolved into over 800 different species, making it one of the most popular species of all plant genera. To exploit diverse natural habitats, the original morphs of the fruit changes into many shapes and sizes. Fig fruits vary in their skin color (ranging from almost white to black), flesh color (honey-hued to plum-purple) and size (whether like marbles or like pears). Some of the popular varieties commonly grown are Brown Turkey, Conadria, Kadota and Black mission.
The fig fruits are sweet and delicious food enjoyed by human since the earliest time. Figs constitute an important component of the human diet, as fresh and dried. Ripe fig fruits have juicy flesh inside. The dried fig fruits are highly concentrated with minerals and vitamins. The other parts of the tree, its leaves, latex, bark and roots are also used for medicinal purposes. Figs are especially rich in fiber, trace minerals, antioxidant polyphenols, proteins, sugars and organic acids.
All figs have in common a peculiar reproductive characteristic. This “fruit”, actually the swollen flower base of fig, contains both male and female flowers. They develop without the fertilization of their flowers and their seeds contain no embryos. Growers of the fig must tie male figs containing wasp eggs to the branches of the female fig tree in order for pollination to occur.
Different Types of Figs – Kalamata, Totato, Mission, Kimi
Different Types of Figs – Celeste, Bethlehem Black, Kadota, Brown Turkey, San Piero
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12 health benefits of fig
Rich in minerals and vitamins
Dry fig is a highly nourishing food with high minerals content of calcium, copper, potassium, manganese, iron, selenium and zinc. One hundred gram of dried figs contains 680 mg of potassium, 162 mg of calcium and 2.03 mg of iron. Potassium is an essential component in keeping the body hydrated and controlling heart rate and blood pressure. Copper and iron are essential for red blood cell formation. Fresh and dried figs are also a good source of the B-complex group of vitamins, such as niacin (B3), pyridoxine (B6), folates (B9) and pantothenic acid (B5). B vitamins function as cofactors for metabolism of carbohydrates, protein and fats.
Excellent source of dietary antioxidants
Both fresh and dry figs are excellent sources antioxidants. Research has shown that eating two dried figs (~ 40 g) on a regular basis significantly increased the plasma antioxidant capacity. Besides the fruit, the fig stem bark and leaves all exhibit strong antioxidant properties. Such effect is attributed to the presence of high levels of phenolic compounds, particularly proanthocyanidins. Besides phenolic compounds, flavonoids in figs also exhibit an adamant antioxidant activity. These phytochemicals give fig a strong free radical scavenging activity in reducing the load of reactive oxygen species in our body. Antioxidants from figs can protect plasma lipoproteins from oxidation and significantly elevate plasma antioxidant capacity for 4 h after consumption. The high antioxidant activity shows a protective effect against the development of chronic diseases such as cancer and cardiovascular diseases.
Improve digestion
Fiber improves bowel movement and helps alleviate constipation. Three pieces of figs contained 5 g of fiber. Cellulose, the major fiber present in figs fruits, increases the excretion of stools by increasing the water content and bulk. Fig paste also help increase the contraction and relaxation movements that push food throughout the digestive tract. Hence, people with chronic constipation conditions can eat figs as a useful laxative agent.
Lower blood sugar level
Both the leaves and fruits of figs are valued for its beneficial impact on the management of plasma glucose level. This is attributed to the functional compounds such as polyphenols, flavonoids and antioxidants in figs. One special compound called ficusin, extracted from fig leaves, significantly improve the insulin sensitivity of rats. These phytochemicals have hypoglycaemic properties and modulate glucose transportation to significantly decreased postprandial blood glucose level.
Treatment of anaemia
Research has shown that dried figs help to relax the muscle and relieve spasm of muscle. Such property of figs is attributed to the presence of alkaloids, flavonoids, saponins and terpenes. It also helps in relaxing the gut and treating a different hyperactive gastrointestinal disorder such as abdominal pain.
Anticancer
Figs is a remedy in folk medicines including natural cancer treatment. It was shown that some bioactive compounds in figs inhibited the growth of various human cancer cell line. Recent studies suggested that the anti-cancer activity of fig could be due to the presence of steroids and flavonoids, due to their free radical scavenging activity. Although there is no solid conclusion on the anticancer effect of figs, there is a recommendation to take fig as part of the diet to enjoy its multiple health benefits which might have an anticarcinogenic effect.
Reduce blood pressure
Figs fruit contains a high level of potassium and a low level of sodium. The proper intake of potassium enable diminishing the effects of sodium and thereby lowering the blood pressure level. This feature makes fig suitable for fighting against the hypertension conditions.
Maintain hair and skin health
Figs are a popular ingredient in many shampoos, conditioners and hair masques. The fruit is believed to strengthen and moisturize hair and promote its growth. Deficiency of either zinc or copper is known to cause hair loss. So the rich content of zinc and copper in figs help keep hair healthy.
Figs are used to treat skin problems in some folk medicine, even though no final scientific conclusion has been drawn on this claim. Raw figs is a good source of many enriching vitamins, antioxidant and minerals which help to improve your overall health and blood circulation which might help to alleviate any skin problems. Fresh figs could be used as an ingredient of a nourishing face mask.
Promote bone health
The high phosphorus content in figs promotes bone formation and encourages re-growth in the case of degradation of bones. In addition, the calcium content in figs also helps to increase the bone density. Hence, figs should be a part of daily intake for growing kids.
Boost immune system
The rich nutrient profiles of figs make it an excellent source of dietary vitamins, minerals, phenolic compounds and antioxidants. The presence of these health-promoting compounds makes fig a great immune system boost to stimulate the immune system to fight against diseases and disorders.
Relieve spasm and cramps
Research has shown that dried figs help to relax the muscle and relieve spasm of muscle. Such property of figs is attributed to the presence of alkaloids, flavonoids, saponins and terpenes. It also helps in relaxing the gut and treating a different hyperactive gastrointestinal disorder such as abdominal pain.
Antimicrobial
Figs is a natural antimicrobial agent. Studies have shown that fig extract is able to combat various bacteria and fungi. It was also noticed that the latex of fig has a powerful antibacterial property against several species of bacteria.
Side effects of eating too much
It is generally safe to consume figs in a moderate amount. Even so, there are a few potential side effects if plenty of figs are consumed.
- Overeating figs can cause discomfort in the stomach and bloating.The hard seeds of fig can cause obstruction in the intestine. Drinking cold water helps with stomach-related issues.
- Figs contain oxalates which are harmful to those who are suffering from kidney or gallbladder problems and disease.
- Figs are warm in nature and can cause bleeding. Overeating of figs might lead to retinal bleeding, rectal bleeding and a light vaginal bleeding. It can also cause haemolytic anaemia. The bleeding normally stops when you stop eating figs.
- Figs are high in vitamin K which is a natural blood thickener. For those taking blood-thinning medications, it is important to keep vitamin K intake consistent from day to day. So figs shall be eaten within the usual daily intake of vitamin K.
- For people who are allergic to figs, it can cause conjunctivitis, rhinitis and anaphylactic shock. It might also cause asthma. People are advised to check whether they have any allergic problems before eating figs.
10 Fun facts about fig
- Figs have a 55% natural sugar content, making them the sweetest of all fruits.
- Fig trees have no blossoms on their branches. The blossom is inside the fruit.
- Figs are self-fruitful. You need only one plant to produce fig fruits.
- Fig is an essential element of Mediterranean diet which is one of the healthiest diets in the world.
- Figs puree can be used to replace in baked goods. It helps hold moisture goods in baked goods, keeping them fresher.
- In the US, California produces 100% of the nation’s dried figs and 98% of the fresh figs.
- Many believe it was figs that were actually the fruit in the Garden of Eden, not apples.
- The first commercial food product contains figs was the Fig Newton® cookies in 1892.
- Fig trees bears 2 crops in a season in good One in the early summer from the buds of the last year. The other in the autumn from the buds grew in the spring.
- People can use figs as a substitute for cigarettes and coffee due to the high alkalinity of the fruit.
Nutrition facts
For every one medium size fig (~50 g), you will get the following macro- and micro-nutrients:
| % Daily value | |
| Calories 37.0 kcal | 2% |
| From carbohydrate 34.5 kcal | |
| From fat 1.3 kcal | |
| From protein 1.3 kcal | |
| Macronutrients | |
| Total carbohydrate 9.6 g | 3% |
| Dietary fiber 1.4g | 6% |
| Sugar 8.1g | |
| Protein 0.4 g | 1% |
| Total Fat 0.1 g | 0% |
| Saturated fat 0.0 g | 0% |
| Monounsaturated fat 0.0 g | |
| Polyunsaturated fat 0.1 g | |
| Omega-3 fatty acids 0 mg | |
| Omega-6 fatty acids 72.0 mg | |
| Cholesterol 0 mg | 0% |
| Micronutrients | |
| Vitamins | |
| Vitamin A71.0 IU | 1% |
| Vitamin B1 (Thiamine) 0.0 mg | 0% |
| Vitamin B2 (Riboflavin) 0.0 mg | 1% |
| Vitamin B3 (Niacin) 0.2 mg | 1% |
| Vitamin B5 (Pantothenic acid) 0.1 mg | 1% |
| Vitamin B6(Pyridoxine) 0.1 mg | 3% |
| Vitamin B9 (Folate) 3.0 mcg | 1% |
| Vitamin B12 0.0 mcg | 0% |
| Vitamin C 1.0 mg | 2% |
| Vitamin D 0 mg | 0% |
| Vitamin E (alpha tocopherol) 0.1 mg | 0% |
| Minerals | |
| Calcium 17.5 mg | 2% |
| Iron 0.2 mg | 1% |
| Magnesium 8.5 mg | 2% |
| Phosphorus 7.0 mg | 1% |
| Potassium 116 mg | 3% |
| Sodium 0.5 mg | 0% |
| Zinc 0.1 mg | 1% |
| Copper 0.0 mg | 2% |
| Selenium 0.1 mcg | 0% |
The per cent daily values are based on 2000 calorie diet.
History
Figs, along with pomegranates, grapes, dates, olives, barley and wheat, comprise the seven indigenous species of ancient Israel. Each of these groups possesses healing properties. Figs are likely the earliest cultivated plants, predating even the grains and the honey, pomegranate wine and olives.The east Mediterranean region is considered as a place of origin for fig and the place from where its cultivation expanded to the whole Mediterranean territory. Currently, the fig grows best and produces the best quality fruit under the dryer warm-temperate Mediterranean climate.
The Bible and many other stories abound western Asia and the Mediterranean tells numerous stories of the fig. Fig was the fruit mentioned in the Bible. In the story of Adam and Eve, the fig was considered to be a divine fruit, the fruit of paradise, and the symbol of abundance. In the Bible, land with no figs and vine is referred to as not valuable. The idiom “sitting under his own fig tree” was widely used by ancient tribes as a sign of wealth. Fig stands for veiled fertility in some cultures while it is a symbol of infertility in others.
In the 1500s, figs came to America, and by the 1700s Spanish missionaries were planting them in their settlements along the West Coast of Mexico and California, where a commercial industry took root in the Central Valley in the late 1800s.Nowadays, world fig production is concentrated in the Mediterranean countries, and among them, Turkey has been dominating world fig production for a long time with approximately 300,000 tons annual production (average 27 % of the world’s total production). The country is also the biggest fig exporter among the producer countries with 180,000 tons of exports annually, which represents 52 % of the total world fig exports.
Bruschetta with figs and goat cheese
