Fig (Anjeer)

Figs: Delicious, sweet fig fruit is one of the popular fruits enjoyed since ancient times. Fig is rich in natural health benefiting phytonutrients, antioxidants, and vitamins. Entirely developed and ripe fig features bell or pear shape with succulent, juicy flesh inside. Dried figs, indeed, are a highly concentrated source of minerals and vitamins.

 The high fibre content in these dry fruits makes them ideal for consumption to treat constipation and Irritable Bowel Syndrome (IBS) maintaining a healthy digestive system. These  anti-oxidant rich nuts destroy the free radicals produced in the body and are also known to improve reproductive health and are a good dietary supplement to resolve any fertility issues. Owing to their high iron content they  fight iron-deficiency anemia and also  help regulate blood sugar levels and control diabetes.

Figs are quite useful in treating various respiratory disorders like whooping cough and asthma. They are also effective digestive aids, and they are helpful in treating constipation, indigestion, stomach ache, and various other intestinal conditions. Figs are good for fever, ear ache, boils, abscesses, venereal diseases and is excellent for the liver. Figs have a high level of alkines, therefore they help to regulate the pH of the body. Figs are rich in flavonoids and polyphenols, which are antioxidants that prevent the damage caused by free radicals. Figs are known for their soothing and laxative properties, and they are also low in fat and sugar.

Figs are sweet and soft and their paste is often used as a replacement for sugar. Processed figs are used to make pies, pudding, cakes, assorted baked goods, jam, jellies and preserves.

Health Benefits Of Figs

Prevention of constipation: There are 5 grams of fiber in every three-fig serving. That high concentration of fiber helps promote healthy, regular bowel function and prevents constipation. Fiber works to add bulk and mass to bowel movements, so it not only prevents constipation, but also eliminates diarrhea and unhealthy or irregular bowel movements.

Weight loss: The fiber in figs also helps to reduce weight and is often recommended for obese people. However, their high calorie count can also result in weight gain, especially when consumed with milk. A few figs are enough to get the recommended amount of nutrients, so  don’t overdo it! 

Lower cholesterol: Figs contain Pectin, which is a soluble fiber. When fiber moves through the digestive system, it basically mops up excess clumps of cholesterol and carries them to the excretory system to be eliminated from the body. As a soluble fiber, pectin from figs also stimulates healthy bowel movements. Figs can have a laxative effect, as they are one of the most fiber-dense foods available. High amounts of fiber in your diet can benefit your overall health by preventing certain types of abdominal cancer, as well as colon cancer.

Prevention of coronary heart disease: Dried figs contain phenol, Omega-3 and Omega-6. These fatty acids reduce the risk of coronary heart disease. Furthermore, the leaves of figs have a significant effect on the level of triglycerides in a person’s system. Fig leaves have an inhibitory effect on triglycerides, and makes the overall number of triglycerides drop. Triglycerides are another major factor behind various heart diseases.

Prevention of colon cancer: The presence of fiber helps to stimulate the elimination of free radicals and other cancer causing substances, particularly in the colon, since fiber increases the healthy movement of the bowels.

Protection against post-menopausal breast cancer: Fiber content in figs have been known to protect against breast cancer, and after menopause, the hormonal balance in women can often fluctuate. The body’s systems are so interconnected that hormones affect the immune system, which is turn affect the ability of antioxidants to fight free radicals. Free radicals are prime factors behind the development of cancer, so figs take care of one extra line of defense by providing its wealth of fiber.

Good for diabetic patients: The American Diabetes Association recommends figs as a high fiber treat that helps promote functional control of diabetes. Fig leaves reduce the amount of insulin needed by diabetic patients who have to regularly take insulin injections. Figs are rich in Potassium, which helps to regulate the amount of sugar which is absorbed into the body after meals. Large amounts of potassium can ensure that blood sugar spikes and falls are much less frequent, so figs can help diabetics live a much more normal life.

Prevention of hypertension: People usually take in sodium in the form of salt, but low potassium and high sodium level may lead to hypertension. Figs are high in potassium and low in sodium, so they are a perfect defense against the appearance and effects of hypertension, making figs a relaxing food as well, which can settle the nerves and bring some calmness to your day.

Bronchitis: The natural chemicals in fig leaves make it an ideal component for a tea base. Fig leaf tea has been popularly prescribed for various respiratory conditions like bronchitis, and it is also used as a way to prevent and lessen the symptoms of asthmatic patients.

Venereal Diseases: Figs have been traditionally used in the Indian subcontinent and a few other areas of the world as a calming salve for venereal diseases. Ingestion or topical application both work for relief from sexually transmitted diseases, although further research needs to be done on the exact range of symptoms and diseases which figs positively effect.

Sexual Dysfunction: For centuries, figs have been recommended as a way to correct sexual dysfunction like sterility, endurance, or erectile dysfunction. It has been a major part of mythology and culture, and most of the time, it is referenced as a powerful fertility or sexual supplement. Its actual success as an aphrodisiac is questionable, but the huge amount of valuable vitamins and minerals might result in the sudden boost in energy and stamina that people mistake for a sexual surge.  Soak 2-3 figs in milk overnight and eat them in the morning to enhance your sexual abilities.

Strengthens Bones: Figs are rich in calcium, which is one of the most important components in strengthening bones, and reducing the risk of osteoporosis. It is also rich in phosphorus, which encourages bone formation and spurs regrowth if there is any damage or degradation to bones.

Urinary calcium loss: People that maintain a high-sodium diet may be affected by increased urinary calcium loss. The high potassium content in figs helps to avoid that condition and regulates the content of waste in your urine. It minimizes the calcium you lose, while increasing the amount of uric acid and other harmful toxins which you want to get out of your body.

Prevention of macular degeneration: Vision loss in older people is normally due to macular degeneration. Fruits and figs are particularly good at helping you avoid this very common symptom of aging.

Relief for throat pain: The high mucilage content in figs helps to heal and protect sore throats. The soothing nature of figs and their natural juices can relieve pain and stress on the vocal chords.

Precaution:  It is possible to have too much of a good thing, and eating too many figs can cause diarrhea. Furthermore, dried figs are high in sugar and can potentially cause tooth decay. Also, there are those who are allergic to figs, or certain chemical components within them, and the resulting allergic reactions can be mild to severe. As always, before making a major change in your behavioral patterns or lifestyle, speak with your doctor or usual medical professional.

Finally, it is best not to consume too many figs in the week or two leading up to a surgery, because it can occasionally cause bleeding in the digestive tract in sensitive individuals.

Fig fruit is low in calories. 100 g fresh fruits carry only 74 calories. However, they contain health benefiting soluble dietary fiber, minerals, vitamins, and pigment antioxidants that contribute immensely towards optimum health and wellness.

Dried figs are an excellent source of minerals, vitamins and antioxidants. In fact, dried figs possess higher concentrations of energy, minerals, and vitamins. 100 g dried figs provide 249 calories.

Fresh figs, especially black mission, contain polyphenolic flavonoid antioxidants such as carotenes, lutein, tannins, chlorogenic acid, etc. Their antioxidant value is comparable to that of apples at 3200 umol/100 g (Trolox equivalents).

Additionally, fresh figs contain adequate levels of some of the anti-oxidant vitamins such as vitamin-A, E, and K. Altogether these phytochemical compounds in fig fruit help scavenge harmful oxygen-derived free radicals from the human body and thereby protect us from cancers, diabetes, degenerative diseases, and infections.

Furthermore, research studies suggest that chlorogenic acid in the figs help lower blood sugar levels and control blood glucose levels in type-II diabetes mellitus (adult-onset) condition.

Fresh, as well as dried figs, contain healthy levels of a B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.

Dried figs are excellent sources of minerals like calcium, copper, potassium, manganese, iron, selenium and zinc. 100 g of dried figs contain 680 mg of potassium, 162 mg of calcium, and 2.03 mg of iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper required in the production of red blood cells. Iron is essential for red blood cell formation as well for cellular oxidation. (Source: USDA National Nutrient Database).

Tip: Dried figs are an excellent snack and munching on them gives instant energy. You can eat them along with milk in the morning or add them to your porridge or oatmeal.