Fig fruit is part of the ficus tree and belongs to the mulberry family. It has a unique shape, like a raindrop, and a mild sweet taste. The edible soft skin is purple or green in colour, and the fruit is filled with hundreds of crunchy seeds and is mostly red in colour. The scientific name for the fig fruit is Ficus carica.
Fig is also called anjeer in dry fruits. Fresh figs are mostly loved as seasonal fruit, whereas anjeer can be enjoyed all over the year due to its dried skin and crunchy seeds. Figs can be replaced by table sugar in many recipes and can be part of our healthy diet as a sweet snack.
Adding figs to your diet is like adding nutrition to your diet. They can be very helpful in digestion and heart health, as figs are a rich source of minerals, antioxidants and many other nutrients with low-calorie content.
A piece of raw fig contains about 37 calories, of which 25% are potassium, 2% magnesium, 1% iron and 1% calcium. Three % of the daily value is for copper and vitamin B6.
Health benefits of figs
Helps to improve digestive health
Figs are age-old home remedies or alternatives used to treat digestive problems and relieve constipation. Their high fibre content also helps nourish the intestine and regulate bowel movements.
Figs contain fibre that promotes healthy digestion and softens the stool. Eating soaked figs on an empty stomach may help with irritable bowel syndrome and bowel movement time. Fibre intake helps with overall gut health, plus stomach pain and discomfort.
Promotes heart health
Figs are highly rich in fibre and potassium, which helps remove excess fat from the body and pressure from the heart. That can help improve your vascular health and decrease your risk of heart disease.
Figs are also a great source of antioxidants, and both the flesh and skins of figs contain several antioxidants. It helps to reduce bad cholesterol and triglycerides. Eating figs in a limited amount can help your heart health.
Figs for fertility
Figs have been a wonder fruit since ancient Greek times. They are reflected as love fruits and considered symbols of fertility. Figs contain iron, which plays an important role in the female ovulation process and relieves PMS symptoms. Figs also contain vitamins B6 and A and minerals potassium and copper, which help with male sperm quality and motility. Consuming figs with milk can increase their nutritional values and boost reproductive health.
Can help in weight management
Figs help with weight management as they are rich in fibre, which makes you full in a small serving. They can be a perfect snack or mid-morning munchies. Dried Anjeer can be replaced as a great nutritious snack. Fibre and potassium help your gut stay healthy, which also helps with weight loss and easy weight management.
Eating 2-3 dried figs as a snack can helps you to stay fuller for a longer time, that gives you enough time gap between your meals.
People on a diet can add figs to their salads or replace dried figs for sweet cravings.
Regulates high blood pressure
High blood pressure is very common these days, as fast-food consumption has been increasing and the sodium intake is more than potassium. High blood pressure, also known as hypertension, often leads to complications like stroke or heart disease. Factor that leads to high blood pressure is imbalance of potassium levels in your body.
The abundance of potassium in fig (Anjeer) can naturally improve potassium levels that helps to fight negative impacts of sodium on our body, thus might regulate blood pressure, as potassium is a vital mineral that controlling blood pressure.
Managing blood pressure can helps in improve blood circulation in body which helps in relax and also ease your stress level. Therefore adding fig into your diet helps in managing high blood pressure.
Improves skin health
Figs are naturally beneficial for your skin, especially for people with allergic dermatitis or dry, red, itchy skin caused by allergies. They are a rich source of vitamin A and vitamin E, which are great for skin regeneration and protection against allergies and environmental damage.
People nowadays are very much concerned about their skin, so they are using creams made of fig extract. Minerals like potassium and magnesium aid in skin hydration and prevent dryness and dullness. At the same time, fig tree extract helps in curing. Antioxidants in figs are highly beneficial to nurture the skin and rejuvenate skin cells.
It may improve damaged hair
Antioxidants present in figs help combat free radicals and reduce hair damage and premature greying. The natural moisture in fig helps with hydrating your hair and prevents hair breakage because of dryness. Fig has essential nutrients like Vitamin E, C, and biotin that promote scalp health, hair growth, and hair strength.
Stronger bone density
Figs are packed with rich minerals and vitamins that play a key role in making strong bones and lowering the risk of osteoporosis. Figs are one of the rich foods in calcium and potassium that promote the formation of bones, stimulating regrowth of bones if there is any deterioration or injury of bones.
Types of figs
1. Black Mission Fig
The Black Mission fig is a popular variety of edible figs; they are large in size and renowned for their dark purple to black skin with pink flesh inside. Black mission figs are sweet and flavorful when consumed fresh. Meanwhile, the black Mission fig tree is the most productive variety of trees for early and late crops. They are best eaten fresh or dried. The skin of the fruit will be cracked when ribbed.
2. Brown Turkey Fig
Brown turkey figs are maintenance fruit trees. It is recognized by its green skin before ripe and brownish-purple skin after ripe. They are mostly soft in texture and sweet in taste. Brown turkey figs are almost 4 4inch tall, and they are a popular choice for eating fresh or mixing with jam and desserts.
3. Kadota Fig
Kadota figs are light green or yellow-green in colour with amber flesh that is sweet and juicy. This variety is often enjoyed fresh. Kadota figs have a skin that is easy to peel.
4. Calimyrna Fig
Calimyrna figs are pale yellow-green skin and nutty, ornament-like fruits sold year-round in most grocery stores. They are commonly consumed in their dried form. They are light green in colour but change to golden brown after they dry. It tastes good, mostly cheeses, and adds a sweet taste to salads.
5. Adriatic Fig
Adriatic figs are medium to large size figs with red flesh and jammy and honeyed flavour. They are early harvested and enjoyed fresh; the Adriatic Fig is a favourite for its delicate taste and versatile use in both sweet and savoury recipes.
6. Celeste Fig
Celeste figs are also known as the Sugar Fig; they are popular for their delicious sweet taste and rose violet colour skin. Celeste fig tree is known for being pest and disease-resistant. It has broad and flat leaves with a distinctive lobed shape, which are used in baking, steaming and grilling. This variety of figs is well suited for fresh eating.
7. Panache Fig (Tiger Fig)
The panache or tiger fig is recognizable by its striped green and yellow skin; the pink flesh has a very sweet and rich flavour. They come in late summer to early fall and can be added to desserts.
8. Osborne Fig
The Osborne Fig is characterized by its yellow, striped, purplish-brown skin on ribs and opalescent flesh. The Osborne fig is medium in size. They are mostly grown in shady areas. It is mostly consumed fresh, with intense sweetness and is often dried for a concentrated burst of flavour.
How to add fig to your healthy diet?
Figs can be added to your diet in many ways. Each part of the fig has its own taste. Here are the ways you can add figs to your diet.
Fresh fig:- Fresh figs are high in nutrients and low in calories, which makes them great snacks. Fresh figs can be used in salads and desserts.
Dried fig:- Dried figs are comparatively higher in sugar and calories than fresh figs; you should eat them in moderation. They help with constipation as a home remedy.
Fig leaves:- Fresh fig leaves are large green leaves with several deep lobes, they have a mild coconut and vanilla like taste with a grassy edge, they have earthy and sweet fragrance to it. Fresh fig leaves can be used in savoury and sweet dishes. People use fig leaves for tea or extraction of oil. Mostly they are used to wrap vegetables, meat and rice for steam cooking.
Ways to serve fig
1. Homemade jam or chutney
Fresh figs are mainlly used for jam or chutney. You can enjoy jam with your morning toast and it take only 30 min to prepare.
Ingredients:-
1 kg of fresh ripe purple figs, steamed and cut into pieces
1 1/2 cup of sugar
Two tablespoons of lemon juice
1/2 cup water
Directions:-
Gather the ingredients in a large, nonreactive saucepan, add chopped fresh fig pieces with sugar and let them stand for 15 minutes. Stir it occasionally until the sugar is mostly dissolved. Add lemon juice and water to it and bring them to a boil. Simmer the fig jam on moderate heat and stir it till the fruit is soft and the liquid runs to the side of the spoon in thick drops. Close the heat and add jam to a glass container; let it cool at room temperature. Fresh fig jam is ready, and you can store the jam in the refrigerator for three months.
2. Fresh fig salad
This fresh Fig Salad with basil, goat cheese, Arugula and pecans is perfect for late summer and early fall parties. The flavours and texture of the salad make it more complimentary! It has a Fresh summer taste of fresh figs with peppery Arugula, goat cheese and toasted pecans. This salad is easy to make and looks beautiful.
Ingredients:-
Fresh figs
Arugula
Goat cheese
Pecans
Red onion
Balsamic vanilla dressing
Directions:-
Thinly slice red onion and soak in water and salt to remove bitterness, then dry roast the pecans over medium heat, stirring occasionally until lightly toasted and fragrant, about 5-6 minutes. Add Arugula, drained onions, torn basil leaves, and roasted pecans to a large bowl. Drizzle the dressing ingredients into the salad bowl and mix it until all the leaves are slightly coated. Add Fig and goat cheese to the bowl and top it with maple or vinegar to your liking.
Conclusion:-
Fig is the world’s healthiest fruit in fresh and dried form. It is packed with lots of nutrients, antioxidants and vitamins that are very helpful to our bodies. Try to add figs to your daily diet in a moderate and controlled way so you can have all the benefits of figs and stay healthy.
FAQs
Are figs good in pregnancy?
Figs are one of the world’s healthiest foods as they are rich in iron, nutrients and folate, and they offer valuable benefits during pregnancy. Whereas folate (vitamin B-9) is crucial for fetal development, it can provide health benefits for body stability. However, it should be consumed in limited amounts.
Can we eat raw figs?
Certainly, you can eat raw figs as they are delicious fruit and packed with nutrients. However people with allergies should consult there doctor first.
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