There's no American table that isn't filled with figs during the fall: whether you pick them wild from a tree growing in the countryside or buy them at the supermarket, figs are a true must-have when the heat hits. These fruits, which aren't actually fruits but inflorescences, are native to Western Asia but have now become a symbol of the Mediterranean basin and here in the U.S., of California in particular, where the plant has found its ideal habitat. There are over 700 varieties of figs in nature, including those with green and black skin, all delicious and very versatile in the kitchen, but above all, all excellent for the human body. Figs are not only delicious, they're also very good for you: rich in sugars, packed with vitamins and minerals, they have multiple positive effects on the body with very few side effects, which, however, it's important to be aware of for responsible consumption.
Figs' Benefits and Properties
Hindus and Buddhists have considered them sacred, and they have always represented truth and knowledge. It seems that even Plato was deeply fond of them. Figs have been loved and consumed since ancient times, and this is not only due to their irresistible flavor, but also to their countless beneficial properties, demonstrated by science through numerous specific studies. Rich in calcium, iron, and vitamins in particular, figs are almost 50% sugar. But let's dispel a myth: this doesn't mean they make you gain weight. In fact, the caloric value of figs is quite low, amounting to only 47 kcal per 100 grams of fruit. They should simply be consumed in moderation (also because their nutritional profile includes a significant amount of carbohydrates). Here are all the benefits you can gain from regular consumption of figs.
1. Gut Support
One of the best-known properties of figs is their ability to regulate intestinal function, particularly in cases of constipation. Figs have a laxative effect due to their high concentration of fiber and glycoproteins, which draw water into the intestines to promote natural emptying. Furthermore, figs are a valuable support for good digestion thanks to the significant presence of important digestive enzymes and prebiotics that facilitate food absorption and act as a natural anti-inflammatory for the mucous membranes.
2. Diuretic Function
Figs are about 80% water and boast a significant amount of potassium, as well as the aforementioned fiber: this means they have excellent diuretic and hydrating properties. Regular consumption of figs helps combat water retention and accumulated toxins in the body, because potassium helps regulate fluid balance in the body, while fiber and water promote diuresis and the elimination of waste.
3. Excellent Source of Antioxidants
Figs contain a good amount of vitamin C (about 7% of the recommended amount), luteolin, and quercetin, three compounds with strong antioxidant properties. This means they help prevent premature aging of cells by counteracting the action of free radicals and maintaining their health, but they also have a particularly positive effect on the immune system. Figs, in particular, are excellent natural antibacterials (thanks to the antioxidant compounds they contain), particularly effective in fighting infections caused by oral bacteria, certain types of fungi, and certain types of microbes.
4. Allies Against Hypertension
Figs are rich in potassium, a mineral that helps regulate blood pressure, which is why regular consumption can be helpful in managing high blood pressure (hypertension). Fiber is also beneficial in this regard because it can help reduce cholesterol, which is a risk factor for hypertension.
5. They Reduce the Risk of Cardiovascular Disease
The combination of omega 3 and 6 fatty acids, calcium, magnesium, potassium, and soluble fiber found in figs makes them great allies in reducing the risk of cardiovascular disease: their composition is optimal for maintaining cardiovascular health, and the presence of pectin helps reduce blood levels of bad cholesterol (LDL), a risk factor for this type of disease. The cardiovascular system is also protected by the antioxidant and anti-inflammatory effects of figs, which by blocking the action of free radicals also prevent the onset of oxidative stress and inflammatory conditions.
6. Useful in Case of Anemia and For Bone Support
Figs are considered a good food for preventing and reducing the symptoms of anemia thanks to their high iron content, which stimulates the production of red blood cells. They also provide valuable support for bones, particularly for the formation and maintenance of bone mass and for bone metabolism because they contain a good concentration of calcium, magnesium, and potassium.
7. Natural Energy Sources
The presence of vitamins and mineral salts make figs good remineralizers, but it is above all their predominantly sugary composition that makes these fruits true natural energy sources: they are often recommended before a sports performance or a particularly strenuous activity precisely because they are able to provide immediate energy. Not only that: fiber can help promote a sense of satiety and reduce appetite, so they are an excellent snack for having energy and satisfying a sweet craving, but in a completely healthy way.
Figs' Contraindications
Despite all these benefits, figs do have some contraindications you should keep in mind for proper and safe consumption. First of all, we know their sweetness doesn't encourage you to stop and encourages you to consume them indefinitely, but in reality, you should limit your consumption of figs to about three fresh fruits, three or four times a week: as natural laxatives, they can cause diarrhea if consumed in excess.
Be careful if you're diabetic or have a particularly sensitive blood sugar level: despite having a low glycemic index, figs are high in sugar and could therefore significantly affect your glycemic load. Eat figs in moderation even if you're following a low-calorie diet to lose weight, because while they're low in calories, they're high in sugar and particularly high in carbohydrates.
Obviously, you should avoid figs if you have any specific allergies or intolerances (be careful if you're allergic to latex, as they contain similar proteins). Also, moderate consumption if you suffer from kidney stones, as they contain a high amount of oxalates, molecules that could contribute to their formation. Also, be careful if you're taking certain medications, as some components of figs could conflict with certain medications; in this case, it's always best to consult your doctor to determine if and how many figs are appropriate for your health.
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