Have you ever thought of including figs in your diet? This food is popular among the people residing in the Mediterranean region and in Greece, Iran, Pakistan and Northern India! Figs (anjeer) are mostly found in the western part of Asia, and you can find dried figs throughout the year. It belongs to the mulberry family. Because of its smooth skin, crunchy seeds and luscious, chewy flesh, the fig fruit has a rich texture and taste. You can use it to add more taste to your favorite dessert or fruit salad! If you haven't been eating figs till date, then you can give a second thought! Figs are not only good for your taste buds, but they are also good for your health.
Figs and Nutrition
Figs are highly nutritious fruits and this can be attributed to the presence of minerals, vitamins and fibers. Figs contain nutrients like vitamins A, B1 and B2 and minerals like calcium, iron, phosphorus, manganese, sodium, potassium and chlorine.
Health Benefits of Figs
Here are the top 10 health benefits of figs:
- Lowers Blood Pressure: Many people do not eat enough fruits and vegetables, but they do consume high amounts of sodium as salt during the intake of processed foods which may be deficient in the potassium content. A diet high in sodium and low in potassium-rich foods can lead to hypertension. Figs are rich sources of potassium, a mineral that helps to control blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than those who consume less.
- Prevents Constipation: It helps people who are suffering from severe constipation due to its laxative effect. Daily consumption of three figs will help to relieve constipation. Fresh figs and the dried ones are equally effective in this condition.
- Aids in Weight Management: Figs, being rich in dietary fiber, may help in a weight management program. A high fiber diet helps slow down the digestion and delays the emptying of your stomach, making you feel full. This helps in controlling your weight.
- Protects against Post Menopausal Breast Cancer: A study on more than 50,000 post menopausal women conducted in Sweden for a period of more than 8 years found that women who consumed the most fruit fiber (fruits richest in fiber like figs, dates, apples, pears and prunes) reduced their risk of breast cancer by 34 percent compared to those who consumed the least.
- Prevents Heart Diseases: Animal studies have shown that fig leaves can lower the triglyceride levels in the bloodstream, thereby, preventing cardiovascular diseases. Triglycerides are the major form of fat which circulates in the bloodstream, and elevated levels of triglycerides are commonly linked to obesity and heart disease.
- Shows Anti-diabetic Properties: Fig leaves, a common part of the menu in some cultures, have been shown to have anti-diabetic properties and can reduce the amount of insulin needed by diabetics who require insulin injections. To get the benefits, you can take the fig leaves extract with breakfast, first thing in the morning, or boil the fig leaves in some freshly filtered water and drink this as a tea.
- Promotes Bone Density: Figs are rich in calcium, a mineral which helps to strengthen bones and promote bone density. Figs, being a good source of potassium, also prevent the loss of urinary calcium caused by high-salt diets, thereby preventing bones from thinning out.
- Treats Sexual Weakness: Figs are a natural aphrodisiac, inducing hormonal arousal. They have been used in treating sexual weakness since the ages.
- Provides Relief for Sore Throat: The presence of high mucilage content in figs helps to heal sore throat. Mucilage is a gel-like substance that swells when it is mixed with water, and is thought to coat the throat, reduce irritation, and soothe sore throat.
How can You Enjoy the Goodness of Figs?
- Have in dried form or you can also stuff with nuts and honey.
- Dried figs can be used in muffins, cakes and muesli bars.
- Fresh dried fruits can be used in porridge, oatmeal or breakfast cereals.
- Add fresh figs in salads.
- Stewed dried fig juices can be added to other dried fruits to make delicious fruit salads.
- It can be used in various appetizer and desserts.
- Processed figs can be used to make pies, pudding, jam and jellies.
Fig is considered as a restorative food, since it helps people to recover from prolonged illness. However, excessive use of figs can cause diarrhea. Good amount of oxalates are present in figs and so you may need to avoid its consumption if you are suffering from kidney or gall bladder diseases.
