There are multiple varieties of fig, all of which vary in colour and texture. Their unique feature is a little bud-like opening called an ostiole at the top which helps the fruit develop. Their natural sweetness means that, before the days of refined sugars, they were often used as a sweetener.
Discover our full range of health benefit guides and check out some of our favourite fig recipes , from our rye pizza with figs, fennel, gorgonzola and hazelnuts to our fig sponge pudding. An 80g serving of fresh figs counts as one of your five-a-day, which is about two medium-sized fruit. Just 30g of the dried fruit counts as one of your five-a-day because this would be equivalent to an 80g fresh fruit.
Check out our printable infographic to find out what else counts towards your 5-a-day. Figs are often recommended to nourish and tone the intestines , they act as a natural laxative because of their high fibre content. The fibre they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which as a result improves digestive wellness. Figs, especially ripe ones, are rich in protective plant compounds called polyphenols.
These compounds have protective antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues, by so doing they are key to managing oxidation. Many of us consume too much sodium salt , which is found in processed foods. High intakes of sodium can lead to deficiencies of potassium and this imbalance may lead to high blood pressure hypertension. A diet rich in fruit and vegetables, including fresh figs, naturally increases potassium levels and is therefore encouraged to help manage blood pressure.
A study examining the specific effects of fig extract in animals showed reductions in blood pressure for those with normal as well as hypertensive readings. Figs are a good source of bone-friendly minerals including calcium, magnesium and phosphorus.
Figs are especially rich in calcium with some studies suggesting they contain 3. Being a good source of potassium may help to counteract the urinary excretion of calcium, caused by a high salt diet. This in turn helps to keep calcium in bones and as a result may lessen the risk of osteoporosis. Naturally high in dietary fibre and packed with vitamins and minerals, figs may be a useful dietary inclusion to improve the nutritional density of your diet and in turn help with weight management.
Dried figs have a glycemic index of 61 and a glycemic load of 16, putting them in the middle of the pack in terms of how they affect blood glucose. Figs might have been the first fruit cultivated by humans. In America, they were grown by the earliest European settlers in Florida in the s and were at the Jamestown settlement in Virginia by Despite such a long history, modern Americans probably know them only from a popular square cookie.
Gardner himself used to devour fig bars as a young man. Neither bar nor cookie, alas, is a great option for the health-conscious, he said.
The standard cookie contains ingredients such as high fructose corn syrup, and even in bars made with whole wheat, you're still eating a sugary processed paste wrapped in refined flour. Actual figs have been used in traditional medicine as a laxative, and modern research confirms that effect. Other studies have looked at figs for a variety of potential uses.
A fig extract lowered blood pressure in rats. In another study of 10 adults who were given a high-sugar beverage, fig extracts seemed to moderate blood glucose levels. Such work might be intriguing, Gardner said. But there are better reasons to reach for some figs. Figs, he said, are part of the heart-healthy Mediterranean diet. He adds them whole to hearty salads or dices them as an ingredient in a signature wheatberry salad that's popular with his students.
A fresh fig sliced in half with a walnut on top makes a great snack. Dried or fresh, he sees figs as a great way to get more plants in your diet while crowding out less-healthy options.
He keeps a jar of dried figs handy for when he needs a little sugar hit. Add 10 drops of fig oil to a selected hair mask and apply it to your hair. Wait an hour and then shampoo as usual. Or, you can mix fig oil into your hair creams for silky, smooth hair. After shampooing, rinse your hair thoroughly.
You can also promote hair health by consuming figs at least twice a week. Figs have an adequate amount of calcium, which plays an extremely important role in bone development and strength. The amount of calcium in your body needs depends on your age, gender and physical condition. The body requires higher levels of calcium especially during lactation, lactation and puberty.
The daily calcium requirement may be specified as 1,, milligrams in adolescents and adults and at least 1, milligrams in pregnant or lactating women. Milk and dairy products are among the richest sources of calcium and consuming these foods is extremely important for meeting your daily calcium needs. However, you should not consume foods that reduce their absorption simultaneously.
If you consume products such as black tea, chocolate, cocoa, potatoes, pepper, beans, carrots, parsley, oranges, strawberries, dried figs and rice along with calcium-rich nutrients, calcium absorption is reduced. Figs are not only a delicious and healthy fruit, but also a wonderful natural ingredient for your personal skin care routine and can help you stay young and beautiful.
Applying fig paste to the face allows important nutrients to be transported to the dermal layers of the skin. Mix a tablespoon of yogurt and two figs thoroughly in a bowl, apply this to your face and massage your skin gently for a few minutes.
Leave it on for 15 minutes and then wash with warm water. You will notice that your skin has been renewed. Apply the mask once a week. With health benefits ranging from strengthening bone density to healthy, shiny hair, figs are considered the superstar of autumn and they can help your body prepare for the cold winter ahead.
A natural sweetener The fig is the fruit of the ficus tree, a part of the mulberry family Moraceae. Regulate high blood pressure Figs are a good source of potassium, a mineral that helps regulate blood pressure.
Add figs to your diet Foods that are high in fiber can have a positive effect on weight management and figs are a good source of dietary fiber.
Protect your body from breast cancer According to a study conducted on menopausal women, the risk of breast cancer is reduced by 34 percent in women who consume fruits that are high in fiber.
Fig leaf against diabetes Contrary to popular belief, the leaves of the fig tree are edible and, in some cultural traditions, fig leaves are considered a common part of the daily menu.
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