Health Benefits of Figs

Figs, shaped like a teardrop, are a unique fruit having a soft, chewy taste, filled with numerous tiny seeds, having a pinkish flesh. They come with an edible peel which might be green or purple in colour. Besides, fig leaves are nutritious and packed with health benefits. They may improve one's digestion, help manage blood sugar levels and lower the risk of heart diseases.

If you wish to know more about the nutritional value and health benefits of figs, read along!

Here are the health benefits of figs that one can derive by consuming adequate portions of the same.

1. Improves Digestive Health

Figs contain fibre that aids in improving healthy digestion by softening the stool and adding bulk to it to significantly decrease constipation and other stomach issues. It also serves as a prebiotic, providing a food source for healthy gut bacteria. Figs are actively used for the treatment of constipation. According to a few studies, fig fruit paste speeds up the movement of food through the intestines, thereby reducing constipation. Studies conducted on people suffering from Irritable Bowel Syndrome revealed that consuming 4 dried figs twice daily has significantly reduced symptoms of bloating, constipation, and pain.

2. Manage Blood Sugar Levels

Studies on people having type 1 diabetes revealed that consuming fig leaf tea along with their breakfast might decrease their insulin needs. From the month they started consuming fig leaf tea, they experienced a 12% decrease in their insulin doses. Moreover, recent studies have shown that beverages with high doses of fig extract have a Lower Glycaemic Index than beverages that don't have it. Therefore, these drinks would have better effects on blood sugar levels. However, individuals must remember that dried fig fruits can increase sugar levels in the blood since they are high in sugar. Thus, before consuming dried figs, individuals having a problem managing their blood sugar levels should consult a doctor.

3. Improves Heart and Vascular Health

Figs might even help improve one's blood fat and blood pressure levels, which in turn, helps lower risks of heart diseases. For example, a study on rats with normal and elevated blood pressure has revealed that fig extracts have decreased their blood pressure. Some studies on animals have also shown improvements in good cholesterol, triglyceride levels and total cholesterol when they were given fig leaf extracts.

4. Supports Bone Health

Figs are filled with minerals such as magnesium, calcium and phosphorus, which promote bone health. They are especially rich in calcium, and some studies suggest that they contain 3.2 times more calcium than any other fruit. Besides, figs can help to counteract the urinary excretion of calcium, as it is a good source of potassium. This helps in reducing the chances of developing osteoporosis.

5. Rich in Antioxidants

Thanks to their polyphenol content, figs are proven to have more antioxidants than green tea and wine. Polyphenols are filled with antioxidant properties which prevent oxygen from reacting with other chemicals. These antioxidants are the key to managing oxidation and help protect cells from any damage caused due to reaction with oxygen.

6. Promotes Healthy Skin

Figs might also be beneficial to individuals with allergies and have dry, itchy skin and allergic dermatitis. For example, another study has shown that children with dermatitis respond better to a cream made from fig fruit extracts than the standard treatment of hydrocortisone cream. Additionally, a study has shown that a mixture of fruit extracts, one including fig extracts, can decrease collagen breakdown, have antioxidant effects on the skin cells and diminish wrinkles. However, more research is being conducted to determine the exact connection between fig extracts and skin improvement.

7. Has Potential Anti-cancer Properties

Many studies have been conducted on what effects fig leaves have on cancer cells so far. Fig leaves and their natural latex have the potential to exhibit antitumor activity against breast cancer, liver cancer cells, and human colon cancer. However, drinking fig leaf tea or eating figs will not prevent cancer. Before reaching any conclusion, more human studies need to be conducted to understand how ingesting figs affects the growth of cancer.

Individuals can derive the following nutritional value from consuming one small fig, which serves approximately 40g of the fruit.

• Calories: 30 cal
• Fat: 0 g
• Fibre: 1 g
• Carbs: 8 g
• Protein: 0 g
• Copper: 3% of the Recommended Daily Value
• Vitamin B6: 3% of the RDV
• Vitamin K: 2% of the RDV

Individuals must remember that fresh figs are highly nutritious and provide a variety of minerals and vitamins. Having said that, dried figs are rich in calories as there is a high concentration of sugar in them.

Now that you already know the health benefits of eating figs, you should try to incorporate it into your daily diet. One can have figs as whole fruit, and he/she does not even need to remove the seeds if they are in the middle. One can also add figs to milkshakes or juices and have it. To make the juices more nourishing and delicious, one can add nuts as toppings. Individuals can also add combinations of other fruits and make a fruit bowl or fruit salad.

Individuals who like to start their day on a healthy note by eating a bowl full of cereals can add figs as a topping and make it more nutritious. One can also add figs while baking muffins, bread, cookies, pies, and muffins. Like raisins, figs can also enhance the taste by adding their flavours and natural sweetness.

One can add figs to their daily diet in the form of fig leaf tea as well. To make fig leaf tea, one can crush the fig leaves or buy the same from the market.

• People suffering from bloating or stomach issues should avoid figs.
• Individuals having asthma should avoid figs as much as possible. It might cause allergic reactions like rhinitis, anaphylactic shock etc., due to the natural compounds present in it.
• Anyone suffering from low blood sugar levels should also avoid consuming figs.
• Figs keep the body warm thus, eating them in summer should be avoided. Too much consumption of figs in winter can cause rectal bleeding, retinal bleeding and vaginal bleeding as well.
• Keeping its warm nature in mind, figs can be difficult to digest, and their seeds can be harmful to the liver.

The following risks are associated with consuming too many figs -

• Having too many figs can cause allergic reactions in some individuals.
• Although figs help relieve constipation, too many figs can also lead to diarrhoea.
• Since it is rich in Vitamin K, it can also interfere with blood thinners.
• Figs contain oxalates which interfere with the absorption of calcium in the body. Therefore, having too many figs can result in calcium deficiency and cause weak bones in the long run.

This is all for the nutritional value and health benefits of figs. If consumed adequately, fig leaves, fig, and fig tea are beneficial for health. However, if any complications arise, one should stop consuming it at the earliest. If you are consuming figs for the first time, start having them in low proportions, as high amounts might have a laxative effect.