The fig, known by the scientific name Ficus carica, is a fruit that has great amounts of fiber that help balance blood sugar levels and prolong satiety throughout the day, favoring weight loss, as well as preventing diabetes.
In addition, figs also contain carotenoids, anthocyanins and flavonoids, bioactive compounds with antioxidant properties that fight free radicals and strengthen the immune system, helping to prevent situations such as premature aging, cancer, atherosclerosis and heart attack.
The red and green bark figs are the best known types of this fruit, which have a slightly sweet taste and are usually found in supermarkets, fairs and municipal markets. The fig can be consumed fresh, dehydrated or in syrup, natural or used in preparations such as jams and salads. In addition, the leaves of the fig tree, the tree that produces the fig, can also be used in making teas.
Consumption of the fig can promote the following health benefits:
1. Combat constipation
The fig has good amounts of fiber, which helps to hydrate and form the fecal cake, favoring the elimination of feces and combating constipation. Discover other fruits that help fight constipation.
In addition, figs also contain bactericidal and antioxidant properties and, therefore, stimulate the production of beneficial bacteria in the intestine, keeping the intestinal flora balanced and promoting the proper functioning of the intestine.
2. Avoid high blood pressure
Because it contains potassium, a mineral that helps to eliminate excess sodium in the urine, the fig helps control blood pressure, preventing complications such as heart attack and stroke.
In addition, figs are also rich in flavonoids, anthocyanins and coumarins, compounds with antioxidant and anti-inflammatory properties, which improve the relaxation of the arteries, facilitating blood circulation and preventing high blood pressure.
3. Helps with weight loss
The fig has good amounts of water and fiber, helping to prolong satiety and reduce hunger throughout the day, being a good option to include in diets for weight loss.
4. Prevent the risk of cancer
As it is rich in antioxidants, figs help fight excess free radicals and strengthen the immune system, preventing the risk of developing some types of cancer, such as colon, ovarian and breast cancers.
5. Helps prevent and control diabetes
Figs have good amounts of fiber, a nutrient that slows down the absorption of sugar in the body, helping to balance glucose and insulin levels in the blood.
Because it contains optimal amounts of antioxidants, figs also help to strengthen and protect the cells of the pancreas against free radicals, balancing the levels of the hormone insulin and preventing insulin resistance and diabetes.
6. Lowers cholesterol and triglycerides
Because it contains fiber, the fig helps to reduce the absorption of fat from food by the intestine, lowering the levels of cholesterol and triglycerides in the blood and preventing complications such as atherosclerosis, stroke and heart attack.
In addition, figs are also rich in flavonoids and carotenoids, compounds with antioxidant properties that fight free radicals, preventing the oxidation of fat cells and balancing cholesterol and triglyceride levels in the blood.
7. Strengthens the immune system
The fig contains great amounts of flavonoids, carotenoids and quercetin, antioxidant compounds that strengthen the immune system’s cells against infections and inflammation, helping to prevent flu, cold and allergic rhinitis.
8. It can help prevent osteoporosis
The fig contains calcium, phosphorus and magnesium, minerals that participate in the formation and maintenance of bone health, helping to prevent osteopenia and osteoporosis.
9. Prevents premature aging
As it is rich in antioxidant compounds, such as anthocyanins, quercetin and limonene, figs help prevent premature aging, as it fights free radicals, which are responsible for damage to skin cells, preventing sagging and the formation of wrinkles. Discover other antioxidant foods that prevent premature aging.
nutrition information table
The table below contains the nutritional information for 100 g of fresh fig and dehydrated fig:
|
Components |
Fresh fig (100g) |
Dehydrated fig (100g) |
|---|---|---|
|
Energy |
79 calories |
270 calories |
|
Carbohydrates |
16.3 g |
58.3 g |
|
fats |
0.5 g |
0.6 g |
|
Protein |
0.9 g |
2.3 g |
|
Fiber |
2.3 g |
11 g |
|
Vitamin A |
8 mcg |
11 mcg |
|
Carotenes |
50 mcg |
65 mcg |
|
Vitamin B1 |
0.03mg |
0.07mg |
|
Vitamin B2 |
0.02mg |
0.06mg |
|
Vitamin B3 |
0.3 mg |
0.8 mg |
|
Vitamin B6 |
0.11 mg |
0.22 mg |
|
Vitamin C |
1 mg |
1 mg |
| Vitamin K | 4.7 mcg | 15.6 mcg |
|
Folic acid |
7 mcg |
9 mcg |
|
Potassium |
170 mg |
940 mg |
|
Calcium |
35mg |
240mg |
|
Phosphor |
29mg |
72mg |
|
Magnesium |
20 mg |
86 mg |
|
Iron |
0.6 mg |
2.6 mg |
It is important to emphasize that, in order to obtain the benefits from the consumption of the fig, it is also essential to maintain a balanced and healthy diet, associated with regular physical activity.
how to consume
The fig is a fruit that can be consumed fresh, dehydrated or preserved, in syrup, and can be eaten naturally or added to preparations such as jams and salads.
However, it is important to prioritize the consumption of fresh and unpeeled fruit, as this form contains less calories and sugar than the dehydrated and syrupy versions.
The recommended amount of figs, in a balanced diet, is 2 medium fresh units or 1 dehydrated unit per day.
In addition, it is also possible to prepare tea with fig leaves. To do this, just place 3 medium-sized leaves, without the stem and cut into pieces, in 200 ml of boiling water. Cover, let stand for 5 to 10 minutes, strain and then drink.
Possible side effects and contraindications
Excessive consumption of figs can cause diarrhea, abdominal cramps and nausea.
People who use medications to control diabetes or blood pressure should consult a doctor before consuming fig leaf tea, because the use of tea can cause hypoglycemia or low blood pressure in these situations.
Healthy Fig Recipes
The fig can be used in healthy recipes such as salads, jams or toast.
1. Arugula, walnut and fig salad
Ingredients:
- 3 cups of arugula tea;
- 1/4 cup of chopped walnuts;
- 2 chopped fresh figs;
- 10 fresh basil leaves;
- 30 g of goat cheese or diced mozzarella;
- Salt, pepper and balsamic vinegar to taste;
- 1 red onion.
Method of preparation:
Wash and dry the arugula and basil leaves. Chop the leaves and place in a bowl. Cut the onion into thin slices and add to the leaves. Place the remaining ingredients in the bowl and season with oil, salt, balsamic vinegar and pepper to taste.
2. Toast with ricotta and figs
Ingredients:
- 3 medium slices of wholegrain bread;
- 30 g of ricotta;
- 2 fresh figs;
- 1 teaspoon of fresh or dried thyme;
- 1 dessert spoon of honey.
Method of preparation:
Put the buns in the oven to brown a little. Meanwhile, mix the ricotta with the thyme and cut the figs into medium slices. Spread 1 teaspoon of seasoned ricotta on the toast. Place 2 slices of fig on top of the ricotta and finish with a strand of honey.
3. Sugar-free fig compote
Ingredients:
- 1 kg of fresh figs;
- 500 ml of water;
- 1 cinnamon stick;
- 1/2 lemon juice.
Method of preparation:
Wash well and cut the figs into 4 pieces. Place the figs, water, cinnamon and lemon in a saucepan and cook over medium heat. When the mixture starts to boil, lower the heat, letting it cook for 30 minutes. After warming, remove the cinnamon stick, knead the figs with a fork and place the jam in a glass jar with a lid. This compote can be used to accompany toast, crepes, salads or meat, for example.
