Sunday, January 23, 2022
HomeFitnessFigs: Advantages, Diet, Makes use of and Recipes

Figs: Advantages, Diet, Makes use of and Recipes


Fig fruits are one-of-a-kind fruits that resemble the form of a teardrop. They’re roughly the dimensions of a thumb, with a whole bunch 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 way of historical instances, all through the Levant and the Aegean Sea area. Historical past says that Caria gave this fruit to the Greeks. Curiously, the Attic figs had been well-known within the East, and there have been particular legal guidelines to regulate its export. Nonetheless, the fig fruit was probably the most vital 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 plentiful in vitamins and should present numerous well being advantages. For instance, they might help within the upkeep of a wholesome digestive tract, stop coronary heart illnesses, and regulate blood sugar ranges.

This text talks in regards to 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 food plan.

What are Fig Fruits?

The fig, generally often called Ficus Carica, is a plant within the mulberry household that produces edible fruit. The frequent fig grows wild in Turkey and northern India. Most Mediterranean international locations have their wild seedlings. Since individuals worldwide use it in its contemporary 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 food plan, every with its personal set of advantages. The 4 most frequent methods to combine figs into your food plan are as follows:

1. Recent Figs

Recent figs are low in energy and a tasty snack. Additionally they style scrumptious in salads and desserts. As well as, it’s also possible to use contemporary 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 contemporary figs for relieving constipation.

3. Fig Leaves

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

4. Fig Leaf Tea

Folks use dried fig leaves to make fig leaf tea. You might make your model of fig leaf tea or get it ready-made on-line or from speciality shops.

Though the pure sugar in contemporary figs has excessive energy, a couple of figs can act as a low-calorie snack. However, 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 contemporary 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 wonderful complement to a nutritious food plan.

The dietary worth per 100 grams of contemporary 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 an excellent snack when you find yourself in your weight reduction journey. When included in a well-balanced food plan, high-fibre meals like figs can assist you’re feeling full between meals and scale back overeating. Because of this, they might assist enhance the load loss course of. A number of research help the declare that dietary fibres assist with weight reduction.

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

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

2. Helps you attain Higher Pores and skin

Fig fruits could also be useful to the pores and skin. Nonetheless, it’s primarily for allergic dermatitis or dry, itchy pores and skin. Nonetheless, analysis 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 completed twice day by 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 examine suggests {that a} mixture of fruit extracts, together with fig extracts, have antioxidant results on pores and skin cells. Because of this, they assist stop collagen breakdown and scale back wrinkles.

3. Helps with Male Infertility and Boosts Sperm Depend

Zinc is crucial for testosterone synthesis. Due to this fact, males who’re poor in zinc could have lowered testosterone ranges. Nonetheless, fig fruits are wealthy in zinc. Because of this, figs are a unbelievable solution to enhance your testosterone ranges naturally.

Figs embrace a excessive stage of antioxidants and important vitamins and minerals. Because of this, it will possibly assist enhance sperm motility and rely. Due to this fact, fig fruits are extremely useful in rising sperm rely. A examine proves the effectivity of fig leaf extracts in rising sperm rely.

4. Encourages Good Digestive Well being

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

One other examine means that fig fruit extract or pastes could help within the passage of meals by way of the digestive tract. Because of this, it reduces constipation and eases the signs of digestive problems equivalent to ulcerative colitis.

In one other analysis, 150 individuals 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 identical examine, 300 grams of fig fruit paste day by 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 stop irritation. On the similar time, figs are plentiful in phytochemicals. These phytochemicals additionally play an important function in decreasing irritation. 

Many research showcase the presence of flavonoids and polyphenols in dried figs. These phytochemicals assist lower irritation and stop 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 can assist you improve your vascular well being and scale 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 examine, fig extract lowered blood stress in regular and hypertension mice. As well as, one other examine means that fig leaf extracts could improve good ldl cholesterol and triglyceride ranges. Due to this fact, it helps enhance coronary heart well being.

7. Aids in Sustaining Blood Sugar Ranges

A 1998 examine together with ten individuals with sort 1 diabetes says that consuming fig leaf tea with breakfast could decrease insulin necessities. Through the month of this experiment, these individuals drank fig leaf tea. Because of this, it lowered their insulin doses by about 12%. Therefore, it reveals the impact of fig extracts on sustaining blood sugar ranges.

Moreover, a latest examine 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 should quickly elevate blood sugar ranges. So, when you have bother 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 research, fig leaves and pure latex from fig crops have anti-cancer properties. They assist suppress human colon most cancers, breast most cancers, cervical most cancers, and liver most cancers cell progress.

Additional research counsel that Fig Fruit latex (FFL) comprises vital polyphenolic compounds. Due to this fact, 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 can assist kids with eczema really feel much less itchy. Due to this fact, you should utilize fig fruit lotions to forestall pores and skin points like dermatitis.

2. For Constipation: 

Consuming a fig fruit paste softens stools and doesn’t enhance stool frequency. Due to this fact, you should utilize fig fruit paste to alleviate constipation.

3. Diabetes: 

When you’ve got sort 1 diabetes, you possibly can profit from a tea constructed from fig leaves. It additionally lowers blood sugar ranges after a meal. So, you possibly can have fig fruit leaves tea to enhance blood sugar ranges and management diabetes.

4. Warts: 

You possibly can 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

Elements:

  • 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
  • Prime it with the sliced figs (one fig per slice of bread).
  • Drizzle the toasted almond slices.
  • Prime it up with a drizzle of honey (to style)
  • Sprinkle the salt on high to complete it off.

2. Apple and Fig Salad

Uses of Figs- HealthifyMe

Serves: 2

Preparation Time: 20 minutes

Elements:

  • 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 many others.): 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

Elements:

  • Goat cheese: ⅓ cup 
  • Milk: 1 tbsp 
  • Honey: 2 tsp 
  • Thyme (chopped): ½ tsp 
  • Small contemporary 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 lower aspect down and grill them until they’re flippantly 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 attainable.
  • Pipe out the combination you beforehand made onto the figs’ lower sides.
  • Garnish with a beneficiant sprinkle of thyme on high.
  • Prime 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 in case you devour greater than really useful.
  • There isn’t a specified time for consuming figs. Nonetheless, the morning is the perfect time to devour dried fruits. So, if you’re consuming dried figs, morning is the perfect time to take action. 
  • Making use of fig leaves to the pores and skin could also be hazardous. It would 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 devour contemporary figs of their uncooked kind. The entire fig is scrumptious, from the skinny pores and skin to the scarlet or purple meat and the numerous tiny seeds.
  • Whenever 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 food plan. It’s primarily because of 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 dying. Due to this fact, 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 Aspect Results of Figs

Figs could present quite a lot of well being advantages. Along with the fruit, fig leaves and fig leaf tea are additionally useful to our well being. On the similar 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 Okay, plentiful in figs, can work together with blood-thinning medicines, decreasing their effectiveness.

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

Due to this fact, it’s all the time really useful to grasp your physique and the attainable allergic reactions earlier than consuming the fig fruit. Nonetheless, in case your physique shouldn’t be allergic to fig fruits, it has loads of advantages to supply. 

Often 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 is best to devour 2-3 figs per day.

Q. What occurs in case you eat figs on daily basis?

A. Consuming figs on daily basis can promote weight reduction. It could help with infertility in males. As well as, it additionally gives aid from ache because of arthritis and has anti-inflammatory properties.

Q. Why figs are usually not vegan?

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

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

A. Since the perfect time to devour dried fruits is within the morning, the perfect time to eat dried fig fruits is within the morning. As for the contemporary fruit, there is no such thing as a specified time.

Q. What are the unwanted effects of fig?

A. Figs could trigger diarrhoea if consumed in extra. It could actually even have an adversarial 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 end in higher sleep. However if you’re consuming it in dried kind, 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 rising 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 brought on by osteoporosis and arthritis.

Q. Are you able to eat a fig uncooked?

A. You possibly can eat them uncooked. Nonetheless, guarantee you’re consuming contemporary.

Q. Can figs enhance weight?

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

Q. Why must you 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, carry 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 Okay, are all present in figs. Like most fruits, they’re excessive in fibre. 

Download Healthifyme APP
RELATED ARTICLES

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Most Popular

Recent Comments