Figs: Nutrition Facts, Health Benefits, Downside, And How To Add Them

 

Anjeer or fig is one of the most popularly used dry fruit and has multiple health benefits.  This small bell or pear-shaped fruit is a seasonal fruit, but is commonly available in dried form throughout the year,

Figs are known to belong from Mulberry family, and is believed that this fruit belongs to Middle East and Eastern Asia but now it is cultivated throughout the world. They are also known as Ficus Carica.

Figs and even their leaves are packed with nutrients, phytonutrients, antioxidants, and vitamins, and offer a variety of potential health benefits. Like many other dry fruits figs are also packed with Vitamin A, calcium, Vitamin B1, Vitamin B2, phosphorus, iron, sodium, manganese, chlorine and potassium.

Figs or Anjeer are also known to treat sexual dysfunction, constipation, indigestion, piles, diabetes, cough, bronchitis, and asthma. They may promote healthy digestion, decrease your risk of heart disease, and help you manage your blood sugar levels.

Additionally they also contain natural sugar that do not lead to weight gain if taken in moderate quantities. 

Here's everything you need to know about  figs, including their nutrition facts, benefits, and downsides, as well as how to add them to your diet.

Fig Nutrition Facts

Here's the nutritional value  for one small (40g) raw fig measuring 1-1/2" in diameter.

Calories: 30

0.1 gram of fats

0.4mg of sodium

7.7 gram of carbohydrates

1.2 gram of fiber

6.5gm gram of sugar

0.3 gram of protein

Health Benefits Of Figs:

1. May improve vascular and heart health

Figs act as inhibitory and control the triglycerides level in our body.Triglycerides are the main villian for inducing heart disease as they are fat particles that accumulate along the blood vessel and cause cardiovascular disease like heart attacks and strokes.

In 5-week study on 83 people with high LDL (bad) cholesterol, researchers noted that participants who added about 14 dried figs (120 grams) to their diet daily had no changes in blood fat levels, compared with a control group. [1]

Additionally they are also packed with fatty acids like Phenol, Omega-3, and Omega-6, that are essentials for the heart. It may also helps prevent coronary heart disease caused due to deposition of fat on the walls and arteries around the heart.

2. May promote healthy skin

Figs are chocked with anti-oxidants and have anti-inflammatory properties that may help reduce  fine lines and the appearance of premature signs of ageing, while promoting healthy skin.

In a study 45 children with dermatitis, were given cream made from dried fig fruit extract and applied twice daily for 2 weeks. It was found that figs were more effective at treating the symptoms of dermatitis than hydrocortisone cream (the standard treatment). [2]

Additionally figs (Anjeer) area also rich in  iron, estrogen and potassium that are known to improve your skin health and control the signs of early ageing and acne.

3. Potential anticancer properties

Figs has the ability to eliminate free radicals and cancer-causing cells, thanks to all those essential antioxidants  ‘phenols’ present in figs that not only help in eliminating free radicals but also reduce chronic inflammation.

Various studies have also shown that natural latex from fig plant may exhibit antitumor activity against human colon cancer, breast cancer, cervical cancer, and liver cancer cells. [3] [4] [5] [6]

Additionally figs are high in fiber, thus, it helps prevent breast cancer and is beneficial for women of all ages.  However more human studies are needed to completely understand the effect of fig on cancer.

4. Promote digestive health

Figs are rich in dietary fiber, that help in healthy bowel movement. Infact ½ cup of dried figs can offer upto 4.9 g of fiber.

Figs are also rich in enzyme ‘ficin’ which contributes to its laxative properties.  That may helps prevent constipation and other digestive problems such as Irritable Bowel Syndrome (IBS). 

Additionally a study in 150 people with irritable bowel syndrome with constipation (IBS) found that participants who consumed about 4 dried figs (45 grams) twice daily experienced a significant reduction in symptoms including pain, bloating, and constipation compared with a control group. [7]

6. May help manage blood sugar levels

Figs are great for controlling blood sugar level, They contain high amount of dietary fibre that can help to decrease the sugar absorption in the blood, while preventing polygenic illness.

Various study have found that drinks containing high doses of fig fruit extract had a lower glycemic index (GI) and are more effective on blood sugar levels, then drinks with no fig fruit extract, [8]

Additionally fresh figs contain adequate levels of some of the anti-oxidant vitamins such as vitamin-A, E, and K, along with potassium that helps in absorbing sugar after one consumes a meal, while reducing the insulin requirement by a diabetic patient to control sugar levels. 

7. Additional health benefits of fig

Here are 8 bonus health benefits of fig that will definitely motivate you to add them in your meal plan.

• Help lower blood pressure
• Lowers cholesterol level
• Promote bone health
• Help in weight loss
• Keeps insomnia at bay
• Help prevent macular degeneration
• Helps treat asthma
• Improves Sexual Health

Downsides

Even though figs are great, they also have some potential downsides. Figs can interfere with blood thinning medications and cause them to be less effective, as  figs are rich in vitamin K, [9] [10]

Beside that they are also high in sugar, especially dried figs, that may increase blood sugar levels in the short term. figs may cause diarrhea or other digestive problems too. [11]

People with latex-fruit syndrome (a condition where you are allergic to latex and certain fruit and nuts) may experience respiratory symptoms  after consuming figs.

How to add figs to your diet 

There are number of ways to add figs to your diet, you can simply have them fresh as snack, and they’re an excellent addition to salads or desserts, you can also make jam or preserves, using fresh figs.

If you don't find fresh figs don't worry you can go for dry figs instead, they are great when soaked in milk or honey. You may also pulse them to smoothie.

Here's a simple recipe that you can try now.

Fig And Banana Smoothie. (Yield: 2 servings)

Ingredients:

• 2 medium (7" to 7-7/8" long)s frozen bananas, peeled and chopped
• 6 large (2-1/2" dia)s fresh figs, halved
• ¾ cup milk
• ¾ cup orange juice

Procedure:

Simply toss all the ingredients in blender and blend them untill smooth texture. Pour in your favourite glass, garnish them with your favourite topping and enjoy!

Cheers 🥂

The Bottom Line

No doubt that figs are great for your health, as we have discussed these amazing benefits. Additionally fig leaves and fig leaf tea is also known to benefit your overall all health.

However due to their high sugar content, we recommend eat dried figs in moderation or use them as an occasional home treatment for constipation. Although they are great they should better be known as a medication instead of a dry fruit.

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