The fig (Ficus carica) is a deciduous tree or shrub indigenous to the Middle East and Southwest Asia and a Moraceae (mulberry) family member. Figs have existed since the Roman Empire, and sacred texts like the Bible and the Quran also mention their importance. They are considered to be among the earliest plants to be cultivated [3] and are linked to the beginnings of Mediterranean horticulture. Figs are now grown all over the world in nations with arid, warm climates.
Although they are sometimes mistaken for a fruit, figs are a flower.
The fig tree is also valued for its ornamental beauty. Its broad leaves and unique shape make it a popular choice for gardens and landscapes. Countries such as Turkey, Iran, Egypt, and the United States, particularly California, are major producers of this fruit.
Learn how to cultivate step-by-step figs in your backyard here
Plant information about figs
Figs, often mistaken for fruits, are botanically classified as flowers. They develop from a closed inflorescence that houses numerous tiny unisexual flowers. These flowers bloom internally, forming the small edible fruits that are consumed. This structure makes figs aggregate fruits of multiple drupelets derived from individual ovaries. Fig trees yield two crops annually: the breba crop from the previous season's growth and the main crop from the current season. There are four main types of fig fruits—Caprifigs, Smyrna, San Pedro, and Common—encompassing over 800 varieties cultivated across nearly 50 countries. In 2021, Turkey led global production with 320,000 tons, followed by Egypt and Morocco. Other top producers include Algeria, Iran, Spain, Syria, Uzbekistan, the USA, and Albania.
Figs are harvested for fresh and dried consumption, serving as a staple in human diets and a critical wildlife food source. The mature fig, with its thick skin and sweet pulp containing subtle-crunch seeds, varies in skin color from green to black-violet. Figs are enjoyed fresh or dried as ingredients in baked goods, jams, and pastes. Their use has expanded to sauces for savory dishes, Mediterranean-style pizzas, and mixology. Figs are in traditional Chinese, Siddha, and Ayurvedic medicine, addressing gastrointestinal, respiratory, and cardiovascular ailments. Nutritionally, figs are rich in vitamins, minerals, dietary fibers, and phytochemicals like carotenoids and polyphenols, though they remain underappreciated compared to other fruits.
Are figs healthy?
This fruit is renowned for its nutritional profile and health benefits, making it an excellent addition to a balanced diet. It is low in calories yet rich in essential nutrients, including vitamins, minerals, and antioxidants. Regular consumption can lead to several health benefits, including:
- Richness in antioxidants: The fruit is packed with antioxidants, which help combat oxidative stress in the body and may reduce the risk of chronic diseases.
- Promotion of digestive health: This fruit is an excellent source of dietary fiber, which aids digestion and prevents constipation. The high fiber content can help maintain a healthy gut.
- Support for bone health: The fruit contains important minerals like calcium, magnesium, and potassium, essential for maintaining strong bones and preventing osteoporosis.
- Regulation of blood sugar levels: The fiber may help regulate blood sugar levels, making it a suitable choice for people with diabetes when consumed in moderation.
However, like all foods, this fruit should be consumed reasonably as part of a balanced diet to reap health benefits without excess sugar intake.
According to the USDA, 100 grams of raw figs contain approximately:
- Water: 79.1 g
- Energy: 74 kcal
- Protein: 0.75 g
- Carbohydrates: 19.18 g
- Total fat: 0.3 g
- Dietary fiber: 2.9 g
- Sugars: 16.26 g
- Calcium: 35 mg
- Iron: 0.17 mg
- Magnesium: 68 mg
- Phosphorus: 50 mg
- Potassium: 232 mg
- Sodium: 1 mg
- Zinc: 0.15 mg
- Vitamin A: 142 IU (3% DV)
- Vitamin C: 2 mg (2% DV)
- Vitamin K: 3.1 µg (3% DV)
This fruit is particularly notable for its high sugar content compared to other fruits, contributing to its naturally sweet flavor. It also provides a unique combination of nutrients that support overall health.
What are the health benefits of the figs?
Improvement of digestive health.
This fruit is an excellent source of dietary fiber, which plays a crucial role in maintaining healthy digestion. Consumption can help prevent constipation and promote regular bowel movements. The soluble fiber absorbs water and adds bulk to stool, making it easier to pass. Furthermore, the natural enzymes present can aid digestion and promote a healthy gut microbiome.
Support for bone health.
This fruit is rich in calcium, magnesium, and potassium, vital for maintaining strong bones and preventing osteoporosis. Adequate calcium intake is particularly important for women at a higher risk of developing bone density issues as they age. Incorporating this fruit into the diet can help support bone health, especially when combined with other calcium-rich foods.
Promotion of heart health.
This fruit's fiber, potassium, and antioxidants contribute to heart health. A potassium-rich diet can help regulate blood pressure levels, while the antioxidants may reduce inflammation and lower the risk of heart disease. Additionally, this fruit is low in saturated fat and cholesterol, making it a heart-friendly snack.
Aid in weight management.
This fruit can be a great addition to a weight management plan due to its high fiber content, which promotes satiety and reduces overall calorie intake. Its natural sweetness can also satisfy cravings for sugary snacks, making it a healthier alternative to processed sweets.
Improvement of skin health.
This fruit contains antioxidants and vitamins that can benefit skin health. Vitamin C and other antioxidants help combat free radicals, which can lead to premature aging. This fruit's natural sugars and moisture can also hydrate the skin when used in face masks or topical applications.
Is there any danger in eating figs?
Although figs are known for their nutritional benefits, they can also have potential drawbacks. Excessive consumption, especially as a remedy for constipation, can sometimes result in digestive discomfort, including diarrhea. The high vitamin K content in figs poses another concern. This vitamin can interfere with blood-thinning medications like warfarin, potentially reducing efficacy. Consistency in consuming vitamin K-rich foods, such as figs, is crucial for those on these medications to avoid complications. Furthermore, figs can trigger allergies in some people. Researchers in Vienna found that many people allergic to birch pollen had positive skin allergy tests to fresh figs. Specifically, although 78% of the participants with birch pollen allergy had a positive skin test for fresh figs, most tolerated dried figs.
References:
Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B. Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022. Nutrients. 2023 Jun 3;15(11):2623. doi: 10.3390/nu15112623. PMID: 37299587; PMCID: PMC10255635.
