Eager about attempting our FREE 7 Day Wholesome Food plan Plan? Click on right here and select between our meat eaters, vegetarian or vegan meal plans.
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, tender and chewy texture and are stuffed with barely crunchy, edible seeds. Contemporary figs are delicate and perishable, so they’re typically dried to protect them. This produces a candy and nutritious dried fruit which you can take pleasure in all yr spherical.
There are a number of styles of figs, all of which fluctuate in shade and texture. Their distinctive function is a small button-like opening known as an ostiole on the high that helps the fruit develop. Their pure sweetness signifies 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 favourite fig recipes, from our rye pizza with figs, fennel, gorgonzola and hazelnuts to our fig sponge cake.
Dietary worth
A 30 g serving of dried figs offers:
- 68kcal/290KJ
- 1.1g of protein
- 0.5g of fats
- 15.9g carbohydrates
- 3g fiber
- 291mg of potassium
- 75mg calcium
- 24 mg magnesium
- 1.26mg iron
An 80 g serving of recent figs offers:
- 34 kcal/148 KJ
- 1.0 g of protein
- 0.2g of fats
- 7.6g carbohydrates
- 1.6g fiber
- 160mg of potassium
- 12mg magnesium
- 30mg calcium
- 120mcg carotene
An 80g serving of recent figs counts as certainly one of your 5 a day, which is about two medium fruits. Simply 30g of the dried fruit counts as certainly one of your 5 a day as that is equal to 80g of recent fruit.
Try our printable infographic to search out out what else counts in direction of your 5-a-day.
High 5 well being advantages
1. Aids digestion
Figs are sometimes really useful to nourish and strengthen the intestines, they act as a pure laxative as a consequence of their excessive fiber content material. The fiber they supply additionally has prebiotic properties, nourishing the intestine micro organism and selling a wholesome intestine atmosphere, which because of this improves digestion.
2. Wealthy in antioxidants
Figs, particularly ripe ones, are wealthy in protecting plant compounds known as polyphenols. These compounds have protecting antioxidant properties, that means they assist stop oxygen from reacting with different chemical substances and inflicting harm to cells and tissues, making them key to controlling oxidation.
3. Could help wholesome blood strain
Many people eat an excessive amount of sodium (salt), which is present in processed meals. Excessive sodium consumption can result in potassium deficiencies and this imbalance can result in hypertension (hypertension). A weight loss plan wealthy in vegatables and fruits, together with recent figs, naturally will increase potassium ranges and is subsequently inspired to regulate blood strain.
A research on the precise results of fig extract in animals confirmed reductions in blood strain in people with each regular and hypertensive readings.
4. Could Assist Bone Well being
Figs are a superb supply of bone-friendly minerals, together with calcium, magnesium and phosphorus. Figs are significantly wealthy in calcium, with some research suggesting they include 3.2 occasions greater than different fruits.
Being a superb supply of potassium will help to counteract the urinary excretion of calcium brought on by a high-salt weight loss plan. This, in flip, helps maintain calcium within the bones and should subsequently cut back the danger of osteoporosis.
5. Could enhance dietary high quality and assist with weight administration
Figs are naturally wealthy in dietary fiber and full of nutritional vitamins and minerals. Figs will be useful in enhancing the nutrient density of your weight loss plan and in flip assist with weight administration. Fiber-rich meals make you’re feeling full and might cut back starvation and cravings, whereas necessary vitamins enhance blood circulate.
Are figs protected for everybody?
In case you are allergic to birch pollen, it’s possible you’ll expertise a cross-reaction with sure fruits, together with figs. Fig bushes additionally include pure latex, which some persons are allergic to.
When you’ve been suggested to observe a low-oxalate weight loss plan, remember that figs are excessive in oxalates. They’re additionally wealthy in vitamin Okay, so in case you are prescribed blood-thinning medicines, you must maintain your consumption of figs, in addition to different vitamin Okay-rich meals, constant from daily.
Not all individuals really feel comfy consuming figs. For instance, vegans could keep away from consuming figs as a result of some varieties are pollinated by wasps that die in the course of the pollination course of. Industrial figs are grown with out wasp pollination and will subsequently be acceptable
In case you are new to figs, take pleasure in them carefully as giant quantities can have a laxative impact.
In case you are on any prescription remedy, all the time seek the advice of your major care physician or registered dietitian earlier than making any modifications to your weight loss plan.
Recipe strategies
Contemporary and dried figs can be utilized in baking:
Toffee fig tarts
Small fig and almond cookies
Fudgy fig bun
They’re an amazing addition to breakfast:
Winter fruit salad
Porridge with fast berry compote, figs & pistachios
Poach figs in juice or pink wine and function a dessert or strive one of many following:
Sticky cinnamon figs
Seasoned baked figs with ginger mascarpone
Add figs to salads:
Mediterranean salad with figs and mozzarella
Stilton & fig salad with honey-thyme drizzle
Salad of marinated figs and mozzarella
Additionally they go nicely with cheese:
Baked figs & goat cheese with radicchio
Spanish fig and almond balls
Slice of fig and walnut
Loved this? Strive now…
The well being advantages of pineapple
The well being advantages of banana
All our well being advantages guides
This text has been rated out of 27E July 2021 by Kerry Torrens.
Kerry Torres BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a Postgraduate Diploma in Customized Diet and Dietary Remedy. She is a member of the British Affiliation for Diet and Life-style Medication (BANT) and a member of the Guild of Meals Writers. Over the previous 15 years she has contributed to quite a few meals and cooking publications, together with BBC Good Meals
Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Diet with a specialty in public well being. Observe her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is supplied for normal data solely and shouldn’t be handled as an alternative to the medical recommendation of your individual doctor or different well being care skilled. In case you are involved about your normal well being, you must contact your native well being care supplier. See our web site phrases and situations for extra data.
