Figs, shaped like a teardrop, are a unique fruit having a soft, chewy taste, filled with numerous tiny seeds, having a pinkish flesh. They come with an edible peel, which might be green or purple in colour. Besides, fig leaves are nutritious and packed with health benefits. They may improve one's digestion, help manage blood sugar levels and lower the risk of heart disease.

If you wish to know more about the nutritional value and health benefits of figs, read along!

Here are the health benefits of figs that one can derive by consuming adequate portions of the same.

1. Improves Digestive Health

Figs contain fibre that aids in improving healthy digestion by softening the stool and adding bulk to it to significantly decrease constipation and other stomach issues. It also serves as a prebiotic, providing a food source for healthy gut bacteria. Figs are actively used for the treatment of constipation. According to a few studies, fig fruit paste speeds up the movement of food through the intestines, thereby reducing constipation. Studies conducted on people suffering from Irritable Bowel Syndrome revealed that consuming 4 dried figs twice daily has significantly reduced symptoms of bloating, constipation, and pain.

2. Manage Blood Sugar Levels

Studies on people having type 1 diabetes revealed that consuming fig leaf tea along with their breakfast might decrease their insulin needs. From the month they started consuming fig leaf tea, they experienced a 12% decrease in their insulin doses. Moreover, recent studies have shown that beverages with high doses of fig extract have a Lower Glycaemic Index than beverages that don't have it. Therefore, these drinks would have better effects on blood sugar levels. However, individuals must remember that dried fig fruits can increase sugar levels in the blood since they are high in sugar. Thus, before consuming dried figs, individuals having a problem managing their blood sugar levels should consult a doctor.

3. Improves Heart and Vascular Health

Figs might even help improve one's blood fat and blood pressure levels, which in turn, helps lower risks of heart diseases. For example, a study on rats with normal and elevated blood pressure has revealed that fig extracts have decreased their blood pressure. Some studies on animals have also shown improvements in good cholesterol, triglyceride levels and total cholesterol when they were given fig leaf extracts.

4. Supports Bone Health

Figs are filled with minerals such as magnesium, calcium and phosphorus, which promote bone health. They are especially rich in calcium, and some studies suggest that they contain 3.2 times more calcium than any other fruit. Besides, figs can help to counteract the urinary excretion of calcium, as it is a good source of potassium. This helps in reducing the chances of developing osteoporosis.

5. Rich in Antioxidants

Thanks to their polyphenol content, figs are proven to have more antioxidants than green tea and wine. Polyphenols are filled with antioxidant properties which prevent oxygen from reacting with other chemicals. These antioxidants are the key to managing oxidation and help protect cells from any damage caused due to reaction with oxygen.

6. Promotes Healthy Skin

Figs might also be beneficial to individuals with allergies and have dry, itchy skin and allergic dermatitis. For example, another study has shown that children with dermatitis respond better to a cream made from fig fruit extracts than the standard treatment of hydrocortisone cream. Additionally, a study has shown that a mixture of fruit extracts, one including fig extracts, can decrease collagen breakdown, have antioxidant effects on the skin cells and diminish wrinkles. However, more research is being conducted to determine the exact connection between fig extracts and skin improvement.

7. Has Potential Anti-cancer Properties

Many studies have been conducted on what effects fig leaves have on cancer cells so far. Fig leaves and their natural latex have the potential to exhibit antitumor activity against breast cancer, liver cancer cells, and human colon cancer. However, drinking fig leaf tea or eating figs will not prevent cancer. Before reaching any conclusion, more human studies need to be conducted to understand how ingesting figs affects the growth of cancer.

8. Enhances Immune System

Figs are rich in various nutrients like vitamins A, B, and C, which can boost the immune system. The antioxidants present in figs help fight free radicals, reducing oxidative stress and strengthening the body’s defence mechanisms. Eating figs regularly can contribute to improved immune function.

9. Supports Healthy Weight Management

Figs are a good source of dietary fibre and essential nutrients while being relatively low in calories. The fibre content promotes satiety, helping control appetite and reduce overeating. Incorporating figs into your diet can aid in maintaining a healthy weight by providing essential nutrients without excessive calories.

10. Improves Hair Health

Figs are packed with vitamins and minerals that are beneficial for hair health. The high content of vitamins B and E, and minerals like iron and zinc, helps nourish the hair, promote growth, and prevent hair loss. Figs also contain antioxidants that protect the hair follicles from oxidative damage, ensuring healthier and shinier hair.

11. Enhances Mental Health

Figs contain various nutrients that support mental health, including magnesium, potassium, and B vitamins. Magnesium helps regulate mood and manage stress, while potassium assists in maintaining proper nerve function. B vitamins play a role in cognitive functions.

12. Helps with Detoxification

Figs are known for their natural detoxifying properties due to their high fibre and antioxidant content. The fibre aids in flushing out toxins from the digestive system by promoting regular bowel movements. Additionally, the antioxidants help combat free radicals and reduce oxidative stress.

13. Enhances Kidney Health

Figs have diuretic properties that can help maintain kidney health by promoting the excretion of waste and excess fluids. The potassium content in figs aids in balancing sodium levels in the body, which supports kidney function and prevents fluid retention.

14. Regulates Menstrual Cycle

Figs are rich in essential vitamins and minerals that can help regulate menstrual cycles. The high levels of iron and calcium in figs contribute to overall reproductive health and can alleviate symptoms of menstruation, such as cramps and mood swings.

Now that you already know the health benefits of eating figs, you should try to incorporate it into your daily diet. Here’s a breakdown of the different ways to include figs in your daily diet:

1. Fresh Fruits

One can have figs as whole fruit, and he/she does not even need to remove the seeds if they are in the middle. The seeds are edible and add fibre, making them a convenient choice. Simply wash and eat for a quick boost of natural energy and health benefits.

2. Milkshakes or Juices

One can also add figs to milkshakes or juices and have it. To make the juices more nourishing and delicious, one can add nuts as toppings. Blend figs into milkshakes or juices for added sweetness and nutrition. Combine with milk and yoghurt for a creamy shake.

3. Fruit Bowls or Fruit Salads

Individuals can also add combinations of other fruits and make a fruit bowl or fruit salad. Mix chopped figs with other fresh fruits like berries and citrus for a vibrant, nutrient-rich combination. For added variety and crunch, top with nuts, a sprinkle of seeds, or a drizzle of honey.

4. Cereal Topping

Individuals who like to start their day on a healthy note by eating a bowl full of cereals can add figs as a topping and make it more nutritious. They enhance the flavour and nutritional value of your breakfast. Figs can be paired with granola or yoghurt for a complete meal.

5. Muffins

Add chopped figs to muffin batter for a naturally sweet and chewy texture. They can replace some of the sugar in the recipe, providing added fibre and nutrients. Figs complement spices like cinnamon and nutmeg well.

6. Bread

Incorporate chopped figs into bread recipes for a delicious and moist loaf. They add natural sweetness and texture, enhancing both flavour and nutritional value. Figs work well in whole grain or white bread recipes.

7. Cookies

Mix chopped figs into cookie dough for a unique, chewy bite with natural sweetness and a rich, fruity flavour. Their chewy texture complements other ingredients, such as nuts, oats, or chocolate chips, creating a delightful contrast in each bite.

8. Fig Tea

One can add figs to their daily diet in the form of fig leaf tea as well. To make fig leaf tea, one can crush the fig leaves or buy the same from the market and boil it in the water to make tea. This is the easiest way to include figs in your diet.

The following risks are associated with consuming too many figs:

• Having too many figs can cause allergic reactions in some individuals.
• Although figs help relieve constipation, too many figs can also lead to diarrhoea.
• Since it is rich in Vitamin K, it can also interfere with blood thinners.
• Figs contain oxalates, which interfere with the absorption of calcium in the body. Therefore, having too many figs can result in calcium deficiency and cause weak bones in the long run.

Overeating figs can lead to discomfort and may affect blood sugar levels. Moderation is key to enjoying their benefits while avoiding potential side effects.

Although individuals get a number of health benefits from eating figs, it should be avoided by people with certain medical conditions, including:

• People suffering from bloating or stomach issues should avoid figs.
• Individuals having asthma should avoid figs as much as possible. It might cause allergic reactions like rhinitis, anaphylactic shock etc., due to the natural compounds present in it.
• Anyone suffering from low blood sugar levels should also avoid consuming figs.
• Figs keep the body warm thus, eating them in summer should be avoided. Too much consumption of figs in winter can cause rectal bleeding, retinal bleeding and vaginal bleeding as well.
• Keeping its warm nature in mind, figs can be difficult to digest, and their seeds can be harmful to the liver.
• Those who are prone to kidney stones should limit their fig intake due to their oxalate content, which can contribute to stone formation.
• Figs contain vitamin K, which can interfere with blood-thinning medications, so people on such medications should consult their doctor before having figs.
• People with latex allergies may also be allergic to figs, as they contain substances similar to latex proteins.

Remember to enjoy figs in moderation and consult with your doctors if you have any health concerns. Enjoy the benefits of figs while being mindful of potential risks.

This is all for the nutritional value and health benefits of figs. If consumed adequately, fig leaves, fig, and fig tea are beneficial for health. However, if any complications arise, one should stop consuming it at the earliest. If you are consuming figs for the first time, start having them in low proportions, as high amounts might have a laxative effect.