The fig is the edible fruit of Ficus carica (the common fig), a species of tree or shrub in the flowering plant family Moraceae, native to the Mediterranean region, together with western and southern Asia. Ficus carica is the type species of the genus Ficus, which comprises over 800 tropical and subtropical plant species.

A fig plant is a deciduous tree or large shrub, growing up to 7–10 m (23–33 ft) tall, with smooth white bark. Its large leaves have three to five deep lobes. Its fruit (of a type referred to as syconium) is teardrop-shaped, 3–5 cm (1–2 in) long, initially green but may ripen toward purple or brown, and has sweet soft reddish flesh containing numerous crunchy seeds. The milky sap of the green parts of the plant is an irritant to human skin. In the Northern hemisphere, fresh figs are in season from early August to early October. They tolerate moderate seasonal drought and can be grown even in hot-summer continental climates.

Figs can be eaten fresh or dried, or processed into jam, rolls, biscuits and other types of desserts. Since ripe fresh figs are easily damaged in transport and do not keep well, most commercial production is in dried and processed forms. Raw figs contain roughly 80% water and 20% carbohydrates, with negligible protein, fat and micronutrient content. They are a moderate source of dietary fiber.

History and Origin

Figs originated in the Near East, with evidence suggesting they may have been the first domesticated plant around 11,400 to 11,200 years ago in Gilgal I, located in the Lower Jordan Valley. This domestication predates cereals like wheat by about a thousand years and was likely achieved by planting cuttings from the desirable, self-pollinating (parthenocarpic) trees. Figs spread throughout the Mediterranean and have been an important food source and symbol in various cultures throughout history.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Lowers triglycerides - Figs can help lower triglycerides due to their fiber content, but some studies show conflicting results, and their high sugar content could be a concern if consumed in excess. The soluble fiber in figs, called pectin, binds to cholesterol and prevents its absorption, which can improve overall cardiovascular health. However, one study found that daily fig consumption did not reduce triglycerides despite an increase in sugar intake. 

Digestive and gut health - Figs are high in fiber, especially dried figs, which contain more fiber per serving than fresh figs. A small handful of 3-5 dried figs provides about 5 grams of fiber, and they also offer other nutrients like calcium, potassium, and vitamins. This fiber content aids digestion, promotes a feeling of fullness, and is linked to benefits like improved heart health. 

Natural laxative - Figs act as a natural laxative due to their high fiber content, which adds bulk and softens stools to promote regular bowel movements. Soaking dried figs in water overnight and eating them in the morning is a common method to relieve constipation. Eating too many figs can lead to digestive side effects like bloating and diarrhoea, so moderation is key.  

The fiber in figs acts as a natural laxative, helping with bowel movements.

Heart health - Fig’s support heart health by providing potassium to help control blood pressure, fiber to lower bad cholesterol and increase good cholesterol, and antioxidants to improve vascular health. They also contain vitamin K which helps with blood clotting and bone health.

Regulates blood pressure - Figs can help regulate blood pressure due to their high potassium content, which helps balance the effects of sodium, and their rich fiber content. The high potassium content in figs helps maintain healthy blood pressure by relaxing blood vessel walls. By including figs in a balanced diet, you can support heart health and manage blood pressure. 

Lowers triglycerides - Figs can help lower triglycerides due to their fiber content, but some studies show conflicting results, and their high sugar content could be a concern if consumed in excess. The soluble fiber in figs, called pectin, binds to cholesterol and prevents its absorption, which can improve overall cardiovascular health. However, one study found that daily fig consumption did not reduce triglycerides despite an increase in sugar intake.

Rich in bone-supporting minerals - Figs are rich in bone-supporting minerals like calcium, potassium, and magnesium. They also contain vitamin K, which helps strengthen bones by promoting calcium binding and improving overall bone strength.

Rich in antioxidants - Figs are rich in antioxidants, particularly polyphenols, which help protect the body from cell damage. Dried figs have an even higher concentration of these compounds than fresh figs.

May improve skin health - Figs can improve skin health through their exfoliating, anti-inflammatory, and antioxidant properties. The enzyme ficin helps exfoliate dead skin cells, while antioxidants combat damage from free radicals. Their anti-inflammatory properties can help soothe conditions like eczema, and topical or internal use can lead to better hydration, a clearer complexion, and a reduction in signs of aging.  

The vitamins, antioxidants, and hydrating properties in figs can moisturize the skin, brighten complexion, and help with conditions like acne and dermatitis.

Aids in weight management - Fig’s aid in weight management because their high fiber content promotes fullness, reduces hunger, and helps control appetite. They are low in calories while being nu https://www.healthline.com/nutrition/figs-benefits https://www.healthline.com/nutrition/figs-benefitstrient-dense, and their natural sweetness can help satisfy sugar cravings. However, moderation is key, especially with dried figs, as they are concentrated in natural sugars and calories. 

May enhance memory - Figs may enhance memory, with some research showing they can improve cognitive function and learning abilities, potentially by combating oxidative stress and inflammation in the brain. Studies in mice with an Alzheimer's model found that a diet supplemented with figs helped improve memory and anxiety, and these benefits may be due to the high levels of beneficial compounds in figs, such as antioxidants, fiber, and minerals like copper and manganese.

Figs – From Wikipedia, the free encyclopedia

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