Top 5 Health Benefits of Figs
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00:12 What are figs?
01:16 Nutritional benefits
01:23 A 30g serving of dried figs provides:
01:55 An 80g serving of fresh figs provides:
02:45 Top 5 health benefits:
02:51 Promotes digestive health
03:16 Rich in antioxidants
03:45 May support healthy blood pressure
04:27 May support bone health
05:04 May improve diet quality and aid weight management
05:34 Are figs safe for everyone?
Top 5 health benefits of figs.
What are figs?
Figs are the fruit of the ficus tree, which is part of the mulberry family (Moraceae). They have a unique, sweet taste, soft and chewy texture, and are filled with slightly crunchy, edible seeds. Fresh figs are delicate and perishable, so are often dried to preserve them. This produces a sweet and nutritious dried fruit that can be enjoyed all year round.
There are multiple varieties of fig, all of which vary in color and texture. Their unique feature is a little bud-like opening called an ostiole at the top which helps the fruit develop. Their natural sweetness means that, before the days of refined sugars, they were often used as a sweetener.
Nutritional benefits
A 30g serving of dried figs provides:
68kcal/290KJ
1.1g protein
0.5g fat
15.9g carbohydrates
3g fiber
291mg potassium
75mg calcium
24mg magnesium
1.26mg iron
An 80g serving of fresh figs provides:
34 kcal/148KJ
1.0g protein
0.2g fat
7.6g carbohydrate
1.6g fiber
160mg potassium
12mg magnesium
30mg calcium
120mcg carotene
An 80g serving of fresh figs counts as one of your five-a-day, which is about two medium-sized fruits. Just 30g of the dried fruit counts as one of your five-a-day because this would be equivalent to 80g of fresh fruit.
Top 5 health benefits
1. Promotes digestive health
Figs are often recommended to nourish and tone the intestines, they act as a natural laxative because of their high fibre content. The fibre they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which, as a result, improves digestive wellness.
2. Rich in antioxidants
Figs, especially ripe ones, are rich in protective plant compounds called polyphenols. These compounds have protective antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues, by so doing they are key to managing oxidation.
3. May support healthy blood pressure
Many of us consume too much sodium (salt), which is found in processed foods. High intakes of sodium can lead to deficiencies of potassium and this imbalance may lead to high blood pressure (hypertension). A diet rich in fruit and vegetables, including fresh figs, naturally increases potassium levels and is therefore encouraged to help manage blood pressure.
A study examining the specific effects of fig extract in animals showed reductions in blood pressure for those with normal as well as hypertensive readings.
4. May support bone health
Figs are a good source of bone-friendly minerals including calcium, magnesium and phosphorus. Figs are especially rich in calcium, with some studies suggesting they contain 3.2 times more than other fruits.
Being a good source of potassium may help to counteract the urinary excretion of calcium, caused by a high salt diet. This in turn helps to keep calcium in bones and as a result may lessen the risk of osteoporosis.
5. May improve diet quality and aid weight management
Naturally high in dietary fiber and packed with vitamins and minerals, figs may be a useful dietary inclusion to improve the nutritional density of your diet and in turn help with weight management. High-fiber foods provide feelings of fullness and can reduce hunger and cravings while key nutrients improve blood management.
Are figs safe for everyone?
If you have an allergy to birch pollen, you may experience a cross reactivity to certain fruit, including figs. Fig trees also contain natural latex, which some people have an allergy to.
If you have been advised to follow a low-oxalate diet you should be aware that figs contain high level of oxalates. They are also rich in vitamin K, so if you are prescribed blood-thinning medication you should keep your intake of figs, as well as other vitamin K-rich foods, consistent from day to day.
Not all people feel comfortable eating figs. For example, vegans may avoid eating figs because some varieties are pollinated by wasps which die during the pollination process. Commercial figs are grown without wasp pollination and should, therefore, be acceptable
If figs are new to you, enjoy them in moderation because large amounts may have a laxative effect.
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