The Health Benefits of Figs
The Health Benefits of Figs
Oh bring us a figgy pudding, oh bring us a figgy pudding…oops, we might be a little early on the holiday songs, but figs still give us a lot to celebrate. “Figs are the fruit of the ficus tree, which is part of the mulberry family…There are multiple varieties of fig, all of which vary in colour 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.” However, they are more than just a sweet treat—there are lot of health benefits of figs hidden in that delicious fruit.
• Promotes digestive health. Figs are high in fiber (3g per 30g serving) and “the [fiber] they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment.”
• An abundance of antioxidants. “Figs 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.”
• Rich in potassium. Move over bananas! A 30g serving of figs contains 291mg of potassium, and ensuring you get enough potassium is an important part of a healthy diet.
• A bone-friendly fruit. Figs are a good source of minerals like calcium, magnesium, and phosphorus. In particular, some studies suggest “figs contain 3.2 times more [calcium] than other fruits.”
Of course, you should talk to your doctor before making any changes to your diet or fitness regime, and his are not for everyone. For example, “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.”[1]
If you decide to incorporate more figs into your diet, you might be wondering with what they pair well. Of course, they are tasty on their own, but if you are looking to add some variety, here are some common pairings:
• Sweet: honey, pears, peaches, raspberries, caramel
• Savory: bacon, prosciutto, balsamic vinegar, blue cheese
• Nuts: walnuts, hazelnuts, almonds, pistachios, pine nuts
• Spices: cinnamon, cardamom, black pepper, rosemary, vanilla
If you so desire, you can stuff figs with something like blue cheese and wrap them with prosciutto for a tasty appetizer. Alternately, honeyed and roasted figs can make for a delicious addition to yogurt for breakfast or to a salad for lunch.[2] You can take some time to experiment and find out what your favorite combos are while you reap the benefits of these nutritional figs! And, if nothing else, you will be prepared to make some figgy pudding by the time the holidays roll around…