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What are figs?
Figs are the fruit of the ficus tree, which is a part of the mulberry household (Moraceae). They’ve a novel, candy style, comfortable and chewy texture, and are full of barely crunchy, edible seeds. Contemporary figs are delicate and perishable, so are sometimes dried to protect them. This produces a candy and nutritious dried fruit that may be loved all yr spherical.
There are a number of forms of fig, all of which differ in color and texture. Their distinctive function is slightly bud-like opening referred to as an ostiole on the high which helps the fruit develop. Their pure sweetness implies that, earlier than the times of refined sugars, they have been typically used as a sweetener.
Uncover our full vary of well being profit guides and take a look at a few of our favorite fig recipes, from our rye pizza with figs, fennel, gorgonzola and hazelnuts to our fig sponge pudding.
Dietary advantages
A 30g serving of dried figs offers:
- 68kcal/290KJ
- 1.1g protein
- 0.5g fats
- 15.9g carbohydrates
- 3g fibre
- 291mg potassium
- 75mg calcium
- 24mg magnesium
- 1.26mg iron
An 80g serving of contemporary figs offers:
- 34 kcal/148KJ
- 1.0g protein
- 0.2g fats
- 7.6g carbohydrate
- 1.6g fibre
- 160mg potassium
- 12mg magnesium
- 30mg calcium
- 120mcg carotene
An 80g serving of contemporary figs counts as considered one of your five-a-day, which is about two medium-sized fruits. Simply 30g of the dried fruit counts as considered one of your five-a-day as a result of this may be equal to 80g of contemporary fruit.
Try our printable infographic to seek out out what else counts in direction of your 5-a-day.
Prime 5 well being advantages
1. Promotes digestive well being
Figs are sometimes advisable to nourish and tone the intestines, they act as a pure laxative due to their excessive fibre content material. The fibre they supply additionally has prebiotic properties, feeding the intestine micro organism and selling a wholesome intestine atmosphere which, in consequence, improves digestive wellness.
2. Wealthy in antioxidants
Figs, particularly ripe ones, are wealthy in protecting plant compounds referred to as polyphenols. These compounds have protecting antioxidant properties, this implies they assist forestall oxygen from reacting with different chemical compounds and inflicting harm to cells and tissues, by so doing they’re key to managing oxidation.
3. Could assist wholesome blood strain
Many people devour an excessive amount of sodium (salt), which is present in processed meals. Excessive intakes of sodium can result in deficiencies of potassium and this imbalance might result in hypertension (hypertension). A weight-reduction plan wealthy in fruit and greens, together with contemporary figs, naturally will increase potassium ranges and is subsequently inspired to assist handle blood strain.
A examine analyzing the precise results of fig extract in animals confirmed reductions in blood strain for these with regular in addition to hypertensive readings.
4. Could assist bone well being
Figs are supply of bone-friendly minerals together with calcium, magnesium and phosphorus. Figs are particularly wealthy in calcium, with some research suggesting they comprise 3.2 instances greater than different fruits.
Being supply of potassium might assist to counteract the urinary excretion of calcium, brought on by a excessive salt weight-reduction plan. This in flip helps to maintain calcium in bones and in consequence might reduce the danger of osteoporosis.
5. Could enhance weight-reduction plan high quality and help weight administration
Naturally excessive in dietary fibre and filled with nutritional vitamins and minerals, figs could also be a helpful dietary inclusion to enhance the dietary density of your weight-reduction plan and in flip assist with weight administration. Excessive-fibre meals present emotions of fullness and might cut back starvation and cravings whereas key vitamins enhance blood administration.
Are figs secure for everybody?
When you’ve got an allergy to birch pollen, you could expertise a cross reactivity to sure fruit, together with figs. Fig bushes additionally comprise pure latex, which some individuals have an allergy to.
When you’ve got been suggested to comply with a low-oxalate weight-reduction plan you need to be conscious that figs comprise excessive degree of oxalates. They’re additionally wealthy in vitamin Okay, so if you’re prescribed blood-thinning treatment you need to preserve your consumption of figs, in addition to different vitamin Okay-rich meals, constant from each day.
Not all individuals really feel comfy consuming figs. For instance, vegans might keep away from consuming figs as a result of some varieties are pollinated by wasps which die through the pollination course of. Business figs are grown with out wasp pollination and may, subsequently, be acceptable
If figs are new to you, get pleasure from them carefully as a result of giant quantities might have a laxative impact.
In case you are taking prescribed treatment at all times verify together with your GP or registered dietician earlier than making any dietary adjustments.
Recipe recommendations
Contemporary and dried figs can be utilized in baking:
Toffee fig pies
Little fig & almond desserts
Fudgy fig roll
They’re an incredible addition to breakfasts:
Winter fruit salad
Porridge with fast berry compote, figs & pistachios
Poach figs in juice or pink wine and function a dessert or attempt one of many following:
Sticky cinnamon figs
Spiced baked figs with ginger mascarpone
Add figs to salads:
Mediterranean fig & mozzarella salad
Stilton & fig salad with honey-thyme drizzle
Marinated fig & mozzarella salad
Additionally they companion effectively with cheese:
Baked figs & goat’s cheese with radicchio
Spanish fig & almond balls
Fig & walnut slice
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This text was reviewed on the 27Th July 2021 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a put up graduate diploma in personalised diet & dietary remedy. She is a member of the British Affiliation for Vitamin and Way of life Medication (BANT) and a member of the Guild of Meals Writers. During the last 15 years she has been a contributing writer to numerous dietary and cookery publications together with BBC Good Meals
Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialism in public well being. Observe her on Twitter @nutri_jo.
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