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Figs: Advantages, Vitamin, Makes use of and Recipes


Fig fruits are one-of-a-kind fruits that resemble the form of a teardrop. They’re roughly the scale of a thumb, with tons of of tiny seeds and an edible purple or inexperienced peel. The fruit’s pink flesh has a gentle, candy flavour. 

The fig fruit was one of many first fruits to be planted. Its cultivation prolonged by historic instances, all through the Levant and the Aegean Sea area. Historical past says that Caria gave this fruit to the Greeks. Apparently, the Attic figs have been well-known within the East, and there have been particular legal guidelines to manage its export. However, the fig fruit was some of the important meals for the Greeks, and it was prevalent throughout public feasts among the many Spartans. In Latin mythology, the fig tree that overshadowed the dual founders of Rome within the wolf’s cave was an indication of the race’s future wealth.

Fig fruits and their leaves are ample in vitamins and will present numerous well being advantages. For instance, they might support within the upkeep of a wholesome digestive tract, stop coronary heart ailments, and regulate blood sugar ranges.

This text talks concerning the dietary properties, advantages, and makes use of of fig fruits. As well as, it additionally talks about other ways to incorporate them in your weight-reduction plan.

What are Fig Fruits?

The fig, generally often called Ficus Carica, is a plant within the mulberry household that produces edible fruit. The widespread fig grows wild in Turkey and northern India. Most Mediterranean nations have their wild seedlings. Since folks worldwide use it in its recent and dried kinds, the fig is thought to be “the poor man’s meals” within the Mediterranean.

There are quite a few methods to incorporate figs in your weight-reduction plan, every with its personal set of advantages. The 4 most frequent methods to combine figs into your weight-reduction plan are as follows:

1. Recent Figs

Recent figs are low in energy and a tasty snack. In addition they style scrumptious in salads and desserts. As well as, you too can use recent figs to make fig jams or preserves.

2. Dried Figs

Dried figs are excessive in sugar and energy. Therefore, it is best to use them carefully. Nonetheless, they might be simpler than recent figs for relieving constipation.

3. Fig Leaves

Fig leaves are nutritious, and it’s possible you’ll use them in some ways. Nonetheless, it’s tough to search out them aside from specialised grocery shops. Like grape leaves, folks typically use fig leaves as a wrap for meals with rice, pork, or different elements.

4. Fig Leaf Tea

Folks use dried fig leaves to make fig leaf tea. Chances are you’ll make your model of fig leaf tea or get it ready-made on-line or from speciality shops.

Though the pure sugar in recent figs has excessive energy, a couple of figs can act as a low-calorie snack. Alternatively, dried figs are excessive in sugar and energy. That’s as a result of the sugar within the fruits concentrates when dried.

Since dried figs are dehydrated, they’ve decrease water content material and a extra concentrated provide of vitamins than recent figs. Nonetheless, relying on the drying methodology, they might have some dietary loss relying on the drying methodology.

Dietary Properties of Figs

Recent fig fruits are nutrient-dense and low in energy, making them a superb complement to a nutritious weight-reduction plan.

The dietary worth per 100 grams of recent fig fruits is:

Dietary Values

  • Power – 74 Kcal
  • Carbohydrates – 19.18 g 
  • Protein – 0.75 g   
  • Complete Fats – 0.30 g   
  • Dietary Fibre – 2.9 g
  • Folates – 6 µg
  • Niacin – 0.400 mg 
  • Pantothenic acid – 0.300 mg 
  • Pyridoxine – 0.113 mg 
  • Riboflavin – 0.050 mg 
  • Thiamin – 0.060       

Minerals:

  • Sodium – 1 mg
  • Potassium – 232 mg
  • Calcium – 35 mg  
  • Copper – 0.070 mg 
  • Iron – 0.37 mg
  • Magnesium – 17 mg   
  • Manganese – 0.128 mg 
  • Selenium – 0.2 µg  
  • Zinc – 0.15 mg

Well being Advantages of Fig Fruits

Fig fruits have a number of well being benefits, together with boosting digestive and cardiovascular well being and maybe aiding with blood sugar administration.

1. Promotes Weight Loss

Figs are excessive in fibre and low in energy, thus making them a really perfect snack if you end up in your weight reduction journey. When included in a well-balanced weight-reduction plan, high-fibre meals like figs may also help you’re feeling full between meals and cut back overeating. Consequently, they might assist increase the load loss course of. A number of studies assist the declare that dietary fibres assist with weight reduction.

Soaking dried figs makes them simpler to digest and the vitamins extra absorbable. In keeping with some claims, rehydrating fig fruits with water makes them extra filling, leading to decreased calorie consumption and weight reduction.

Some studies affiliate fruit consumption, particularly dried fruits, with weight reduction. That’s as a result of fruits are ample in vitamins and may also help you keep a wholesome weight and general well being. Nonetheless, extra human research are required to assist this notion.

2. Helps you attain Higher Pores and skin

Fig fruits could also be helpful to the pores and skin. Nonetheless, it’s primarily for allergic dermatitis or dry, itchy pores and skin. However, research proves the effectiveness of dried fig fruits on the pores and skin. Researchers used a cream made with dried fig fruit extract on 45 kids. It was accomplished twice every day for 2 weeks, and the outcomes we stunning. The dried fig fruit cream was simpler than hydrocortisone cream in treating dermatitis signs.

Moreover, one other study suggests {that a} mixture of fruit extracts, together with fig extracts, have antioxidant results on pores and skin cells. Consequently, they assist stop collagen breakdown and cut back wrinkles.

3. Helps with Male Infertility and Boosts Sperm Rely

Zinc is crucial for testosterone synthesis. Subsequently, males who’re poor in zinc could have diminished testosterone ranges. Nonetheless, fig fruits are wealthy in zinc. Consequently, figs are a improbable solution to increase your testosterone ranges naturally.

Figs embody a excessive stage of antioxidants and important vitamins and minerals. Consequently, it will possibly assist enhance sperm motility and rely. Subsequently, fig fruits are extremely helpful in growing sperm rely. A study proves the effectivity of fig leaf extracts in growing sperm rely.

4. Encourages Good Digestive Well being

Constipation is a frequent digestive downside. Folks have been utilizing fig fruits as a house remedy or pure treatment for constipation. Fig fruits are wealthy in fibre, which may enhance digestive well being. As per studies, fibre helps soften and thicken stools, decreases constipation, and acts as a prebiotic or meals supply for the helpful micro organism in your abdomen.

One other study means that fig fruit extract or pastes could support within the passage of meals by the digestive tract. Consequently, it reduces constipation and eases the signs of digestive issues equivalent to ulcerative colitis.

In one other research, 150 folks with irritable bowel syndrome with constipation (IBS-C) consumed roughly 4 dried figs twice a day. They skilled a dramatic discount in signs like ache, bloating, and constipation. In an analogous study, 300 grams of fig fruit paste every day for eight weeks considerably improved constipation.

Thus, it’s clear that fig fruits successfully enhance your digestive well being.

5. Anti-Inflammatory in Nature and Aids with Arthritis

Antioxidants in figs defend cells from free radicals and forestall irritation. On the identical time, figs are ample in phytochemicals. These phytochemicals additionally play an important function in decreasing irritation. 

Many studies showcase the presence of flavonoids and polyphenols in dried figs. These phytochemicals assist lower irritation and forestall free radicals from creating new irritation. It, in flip, helps with osteoporosis, rheumatoid arthritis, and periodontal bone resorption.

6. Helps with Cardiovascular Well being

Figs may also help you improve your vascular well being and cut back the danger of coronary heart illness. It’s as a result of fig fruits assist decrease your blood stress and blood fats ranges. As per a study, fig extract diminished blood stress in regular and hypertension mice. As well as, one other study means that fig leaf extracts could improve good ldl cholesterol and triglyceride ranges. Subsequently, it helps enhance coronary heart well being.

7. Aids in Sustaining Blood Sugar Ranges

A 1998 study together with ten folks with sort 1 diabetes says that ingesting fig leaf tea with breakfast could decrease insulin necessities. Through the month of this experiment, these folks drank fig leaf tea. Consequently, it diminished their insulin doses by about 12%. Therefore, it reveals the impact of fig extracts on maintaining blood sugar levels.

Moreover, a latest study revealed that drinks with excessive doses of fig fruit extract had a decrease Glycemic Index (GI) than different drinks. It implies that fig fruits could higher have an effect on blood sugar ranges.

Nonetheless, fig fruits, particularly dried, are excessive in sugar and will briefly elevate blood sugar ranges. So, if in case you have hassle regulating your blood sugar ranges, it is best to keep away from consuming dried figs.

8. Has Anti-Most cancers Properties

As per a number of studies, fig leaves and pure latex from fig vegetation have anti-cancer properties. They assist suppress human colon most cancers, breast most cancers, cervical most cancers, and liver most cancers cell progress.

Additional studies counsel that Fig Fruit latex (FFL) accommodates important polyphenolic compounds. Subsequently, FFL consumption can function a supply of antioxidants. As well as, these research point out that FFL exhibit potent cytotoxicity in some human most cancers cells with little impact in regular cells. It inhibits DNA synthesis, induction of apoptosis, and cell cycle arrest of most cancers cells.

Makes use of of Figs

1. For Atopic Dermatitis: 

Making use of a lotion containing fig fruit extract may also help kids with eczema really feel much less itchy. Subsequently, you should use fig fruit lotions to stop pores and skin points like dermatitis.

2. For Constipation: 

Consuming a fig fruit paste softens stools and doesn’t enhance stool frequency. Subsequently, you should use fig fruit paste to alleviate constipation.

3. Diabetes: 

You probably have sort 1 diabetes, you may profit from a tea constituted of fig leaves. It additionally lowers blood sugar ranges after a meal. So, you may have fig fruit leaves tea to enhance blood sugar ranges and management diabetes.

4. Warts: 

You may put the milky sap of the fig tree on warts. It helps heal them with out inflicting any irritation.

Wholesome Recipes utilizing Figs

1. Ricotta and Fig Toasties

Benefits of Figs- HealthifyMe

Serves: 1

Preparation Time: 10 minutes

Components:

  • Multigrain bread (ideally with crust): 2 slices
  • Ricotta cheese: ¼ cup 
  • Recent figs (sliced): 2 
  • Sliced almonds (toasted): 1 tsp 
  • Honey: 1 tsp
  •  A pinch of salt

Methodology:

  • Toast each the slices of bread.
  • Unfold ricotta cheese on every bread slice
  • High it with the sliced figs (one fig per slice of bread).
  • Drizzle the toasted almond slices.
  • High it up with a drizzle of honey (to style)
  • Sprinkle the salt on prime to complete it off.

2. Apple and Fig Salad

Uses of Figs- HealthifyMe

Serves: 2

Preparation Time: 20 minutes

Components:

  • Balsamic vinegar: 2 tbsp 
  • Mustard: 2 tsp 
  • Inexperienced onion (minced): 1 tbsp 
  • Salt: ¼ tsp 
  • Pepper (to style)
  • Further virgin olive oil: ¼ cup 
  • Inexperienced leafy veggie of your selection (kale, rocket, spinach and so on.): 8 cups 
  • Apple (thinly sliced): 1 
  • Walnuts (toasted): ¼ cup 
  • Recent figs (sliced): 4 
  • Pomegranate seeds: ¼ cup 
  • Dried cranberries: 2 tbsp 

Methodology:

  • Mix the vinegar, mustard, inexperienced onion, salt, and pepper. in a small bowl
  • Subsequent, add within the olive oil and whisk all of it collectively.
  • Mix in a big mixing bowl the inexperienced leafy greens, apple, and walnuts in a big mixing bowl.
  • Drizzle on the dressing and toss it up.
  • Add floor pepper and extra salt (if required)
  • Add the ending touches by topping it with figs, pomegranate seeds and dried cranberries.

3. Grilled Figs with Goat Cheese

Figs- HealthifyMe

Serves: 4

Preparation Time: 20 minutes

Components:

  • Goat cheese: ⅓ cup 
  • Milk: 1 tbsp 
  • Honey: 2 tsp 
  • Thyme (chopped): ½ tsp 
  • Small recent figs (halved): 12 
  • Salt: ¼ tsp 

Methodology:

  • Preheat grill to 400-450 levels.
  • Combine milk, goat cheese, honey and thyme
  • Spoon within the combine into a zipper lock bag to maintain it mess-free.
  • Brush a little bit of cooking oil (of your selection) on each side of the halved figs.
  • Grill the figs with the reduce facet down and grill them until they’re calmly charred.
  • Take them off the grill after they’re barely softened.
  • Switch the grilled figs to a serving tray.
  • Sprinkle salt on the figs. Attempt to unfold the salt as evenly as doable.
  • Pipe out the combination you beforehand made onto the figs’ reduce sides.
  • Garnish with a beneficiant sprinkle of thyme on prime.
  • High it with a drizzle of honey if you wish to make it sweeter.

Figs: Issues to Keep in mind

  • You shouldn’t eat greater than 2-3 figs every day. Being extremely fibrous, they will trigger abdomen issues for those who eat greater than really helpful.
  • There isn’t any specified time for consuming figs. Nonetheless, the morning is one of the best time to eat dried fruits. So, if you’re consuming dried figs, morning is one of the best time to take action. 
  • Making use of fig leaves to the pores and skin could also be hazardous. It’d make your pores and skin extra sun-sensitive. Keep away from extended solar publicity when making use of fig leaves to the pores and skin.
  • People with delicate pores and skin could get a rash after contact with fig fruit or leaves.
  • Most individuals eat recent figs of their uncooked type. The entire fig is scrumptious, from the skinny pores and skin to the scarlet or purple meat and the numerous tiny seeds.
  • While you soak dried figs in water, they offer extra well being advantages. Soaking breaks down the soluble fibre content material of figs. It additionally helps to decelerate the absorption of glucose within the physique.
  • Though fig fruits are a plant-based meals, there’s a debate on their inclusion in a vegan weight-reduction plan. It’s primarily attributable to their developmental course of. As well as, figs depend on pollination wasps for copy. A idea is that the fig fruit outcomes from a wasp’s demise. Subsequently, it shouldn’t be part of vegan meals. Nonetheless, figs depend on wasps for copy in the identical manner that wasps depend on figs.

Possible Facet Results of Figs

Figs could present lots of well being advantages. Along with the fruit, fig leaves and fig leaf tea are additionally helpful to our well being. On the identical time, dried figs could assist relieve constipation. Nonetheless, there are some drawbacks to utilizing fig fruits and extracts. For instance, consuming it as a house treatment for constipation could trigger diarrhoea or different digestive issues. As well as, vitamin Ok, ample in figs, can work together with blood-thinning medicines, decreasing their effectiveness.

Sure folks could have allergic responses to figs. For instance, you’re extra more likely to be allergic to figs for those who’re delicate to birch pollen. As well as, pure latex may be current in fig-trees, which may trigger allergic responses in sure folks.

Subsequently, it’s all the time really helpful to grasp your physique and the doable allergy symptoms earlier than consuming the fig fruit. Nonetheless, in case your physique is just not allergic to fig fruits, it has loads of advantages to supply. 

Ceaselessly Requested Questions (FAQs)

Q. What are the advantages of consuming figs?

A. Consuming figs helps with weight reduction and improves our pores and skin’s look. For males, it additionally helps with infertility and will increase sperm rely. As well as, it has different well being advantages because it helps with blood stress, coronary heart well being and digestion.

Q. What number of figs ought to I eat a day?

A. It’s best to eat 2-3 figs per day.

Q. What occurs for those who eat figs each day?

A. Consuming figs each day can promote weight reduction. It might support with infertility in males. As well as, it additionally gives aid from ache attributable to arthritis and has anti-inflammatory properties.

Q. Why figs usually are not vegan?

A. Figs usually are not thought of vegan by some because the fruit is a results of a wasp’s demise. Nonetheless, the fig plant and the wasp have symbiotic nature and rely on one another to additional their species.

Q. What’s the finest time to eat figs?

A. Since one of the best time to eat dried fruits is within the morning, one of the best time to eat dried fig fruits is within the morning. As for the recent fruit, there is no such thing as a specified time.

Q. What are the unintended effects of fig?

A. Figs could trigger diarrhoea if consumed in extra. It may even have an antagonistic response if consumed alongside blood-thinning medicines.

Q. Does fig enhance sperm rely?

A. Sure, research have proven that fig will increase sperm rely.

Q. Are figs a superfood?

A. Due to their wealthy dietary worth, figs are thought of a superfood. 

Q. Is it OK to eat figs at night time?

A. It’s okay to eat figs at night time. Research have additionally proven that having figs at night time might lead to higher sleep. However if you’re consuming it in dried type, it is strongly recommended to eat it within the morning.

Q. Are figs good for males?

A. Figs are appropriate for males. Research present that they not solely assist with infertility but in addition assist in growing the sperm rely.

Q. Do figs assist fertility?

A. Sure, Figs assist with fertility in males.

Q. Do figs have vitamin C?

A. Figs do have vitamin C. For instance, a serving of 100g figs has 2mg of Vitamin C.

Q. Are figs anti-inflammatory?

A. Figs are anti-inflammatory and assist relieve inflammation-related pains attributable to osteoporosis and arthritis.

Q. Are you able to eat a fig uncooked?

A. You may eat them uncooked. Nonetheless, guarantee you might be consuming recent.

Q. Can figs enhance weight?

A. No. As an alternative, figs support with weight reduction. Being extremely fibrous fruits, they fill you up, thus stopping you from over-eating.

Q. Why do you have to soak figs?

A. Soaking dried figs assist break down the soluble fibres and delay glucose absorption by the physique.

Q. Are figs good for lungs?

A. Figs are good for the lungs as they assist clear any obstructions.

Q. Is figs good for arthritis?

A. Figs are anti-inflammatory and thus, deliver aid from arthritis-related pains.

Q. What’s the dietary worth of figs?

A. Calcium, copper, magnesium, potassium, phosphorus, and iron, in addition to nutritional vitamins A, B6, C, and Ok, are all present in figs. Like most fruits, they’re excessive in fibre. 

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