Figs Nutritional Value

Native to southwest Asia and the eastern Mediterranean region, the fruit, fig is borne on a large, deciduous shrub or small tree known as the common fig tree, botanically Ficus carica. The edible fig fruit is believed to be one of the first plants that was cultivated by humans. Its nutritional value was recognized by the Greeks much before the scientific community did, a diet of both fresh and dried figs was incorporated in the diets for all its athletes.

Nutrition Facts about Figs

Following is a nutritional value table of dried figs, values of which can vary depending upon the quality and the size of per serving. This soft sweet fruit, full of small seeds is more often eaten dried, as the fresh ones have very little shelf life, and tend to deteriorate easily during transportation. Consuming them fresh or dried, whole or in parts does not change the amount of health benefits one can derive. The following table is for one cup of uncooked, dried figs, equivalent to 149 g.

Nutrient	Nutritional Value
Water	44.8 g
Calories	371 calories
Protein	4.9 g
Calcium	241 mg
Iron	3.0 mg
Potassium	1013 mg
Magnesium	101 mg
Phosphorus	99.8 mg
Carbohydrates	95.2 mg
Dietary Fiber	14.62 mg
Starch	7.6 g
Folate	71.4 g
Vitamin C	1.8 mg
Vitamin K	23.2 mcg
Folate	13.4 mcg

Health Benefits of Figs

An important source of nutrition, especially instant energy, figs can be enjoyed fresh in the warmer seasons, and dried throughout the year. These can be enjoyed not only as fruit, but also in jams and chutneys made from them.

Heart Health: Low on sodium and extremely high on potassium and magnesium, they help to control and lower blood pressure, and the dietary fiber lowers harmful cholesterol. Antioxidants present in the figs, such as vitamin C, control and inhibit the growth of free radicals, thereby preventing the build up of plaque in arteries and veins (atherosclerosis). Combined, all these nutrients, help the heart to function normally, without stressing itself.

Bone Health: Calcium along with potassium (which prevents calcium loss through urine), together work to promote bone density and strength. Bone fragility leads to brittleness and thinning of the bones, eventually leading to osteoporosis and/or arthritis. Calcium helps to strengthen bone, while potassium reduces calcium loss, ensuring that the body has both in adequate. Fig juice can be an excellent substitute for those suffering from milk allergies and lactose intolerance.

Diabetic and Weight Watcher's Food: Not just the fruit, even leaves of the tree, help lower insulin for insulin injection dependent diabetics. The fruit, as well as a liquid extract made from leaves when added to diabetic meals, has help lower sugar levels in the blood. Although, high on sugar, figs have the advantage of carrying natural sugar an dietary fiber, making it one of 'the fruits' to consume in a weight management program.

Other Benefits: Studies are being carried out to determine figs nutritional benefits to reduce the risk of breast cancer. A storehouse of iron and folate, it is highly beneficial for iron deficient anemic individuals, menstruating, pregnant and lactating women. It also has anti septic and emollient properties, making it an excellent home remedy for skin care, fresh mashed figs applied on skin not only cleanses it, but helps in curing acne and pimples. Its consumption helps to treat bowel conditions like constipation and hemorrhoids or pile, as they are mildly laxative in effect.

Figs can be enjoyed in many ways. Pulse it in the smoothie, chop and toss in your salads, add to the baked goodies, or simply munch on them, when you feel low on energy!