Fig is a fruit that has great amounts of fiber, which helps balance blood sugar levels and prolong satiety throughout the day, promoting weight loss, as well as preventing diabetes.
In addition, figs also contain carotenoids, anthocyanins and flavonoids, substances that fight free radicals and strengthen the immune system, helping to prevent premature aging, cancer, atherosclerosis and heart attack.
Purple and green-skinned figs are the best-known types of this fruit, which have a slightly sweet flavor and are generally found in supermarkets, fairs and municipal markets. Figs can be consumed fresh, dehydrated or in syrup, natural or used in preparations such as jams and salads.
Health benefits of figs
Figs can bring the following health benefits:
1. Fight constipation
Figs have good amounts of fiber, which helps to hydrate and form fecal matter, favoring the elimination of feces and combating constipation. Discover other fruits that help combat constipation.
Furthermore, figs also contain bactericidal and antioxidant properties, and therefore stimulate the production of beneficial bacteria in the intestine, keeping the intestinal flora balanced and promoting proper intestinal functioning.
2. Avoid high blood pressure
Because it contains potassium, a mineral that helps eliminate excess sodium in the urine, figs help control blood pressure, preventing complications such as heart attack and stroke.
Furthermore, figs are also rich in flavonoids, anthocyanins and coumarins, compounds with antioxidant and anti-inflammatory properties, which improve the relaxation of arteries, facilitating blood circulation and preventing high blood pressure.
3. Help with weight loss
Figs have good amounts of water and fiber, helping to prolong satiety and reduce hunger throughout the day, making them a good option to include in weight loss diets.
4. Prevent the risk of cancer
Because it is rich in antioxidants, figs help fight excess free radicals and strengthen the immune system, preventing the risk of some types of cancer, such as colon, ovarian and breast cancer.
5. Help control diabetes
Figs have good amounts of fiber, a nutrient that slows down the absorption of sugar in the body, helping to balance blood glucose and insulin levels.
As it contains great amounts of antioxidants, figs also help to strengthen and protect pancreas cells against free radicals, balancing insulin hormone levels and preventing insulin resistance and diabetes.
6. Reduce cholesterol and triglycerides
Because it contains fiber, figs help reduce the absorption of fat from food by the intestine, reducing cholesterol and triglyceride levels in the blood and preventing complications such as atherosclerosis, stroke and heart attack.
Furthermore, figs are also rich in flavonoids and carotenoids, compounds with antioxidant properties that fight free radicals, preventing the oxidation of fat cells and balancing cholesterol and triglyceride levels in the blood.
7. Strengthen the immune system
Figs contain great amounts of flavonoids, carotenoids and quercetin, antioxidant compounds that strengthen immune system cells against infections and inflammation, helping to prevent flu, colds and allergic rhinitis.
8. Prevent osteoporosis
Figs contain calcium, phosphorus and magnesium, minerals that participate in the formation and maintenance of bone health, helping to prevent osteopenia and osteoporosis.
9. Prevent premature aging
Because it is rich in antioxidant compounds, such as anthocyanins, quercetin and limonene, figs help prevent premature aging, because they combat free radicals, which are responsible for damage to skin cells, preventing sagging and the formation of wrinkles. Discover other antioxidant foods that prevent premature aging.
Nutritional information table
The following table contains nutritional information for 100 g of fresh fig and dehydrated fig:
It is important to highlight that to obtain the benefits from consuming figs, it is also essential to maintain a balanced and healthy diet, associated with regular physical activity.
How to consume figs
Fig is a fruit that can be consumed fresh, dehydrated or in preserved form, in syrup, and can be eaten raw or added to preparations such as jams and salads.
However, it is important to prioritize the consumption of fresh fruit with the skin on, because this form contains fewer calories and sugar than the dehydrated and syrup versions.
The recommended amount of figs, in a balanced diet, is 2 medium units fresh or 1 unit dehydrated per day.
Furthermore, it is also possible to prepare tea with fig tree leaves. To do this, simply place 3 medium leaves, without the stem and cut into pieces, in 200 ml of boiling water. Cover, let it rest for 5 to 10 minutes, strain and then drink.
Possible side effects and contraindications
Excessive consumption of figs can cause diarrhea, abdominal cramps and nausea.
People who use medications to control diabetes or blood pressure should consult a doctor before consuming fig leaf tea, because using the tea can cause hypoglycemia or low blood pressure in these situations.
Healthy fig recipes
Figs can be used in healthy recipes, such as salads, jams or toast.
1. Arugula, walnut and fig salad
Ingredients:
- 3 cups of arugula tea;
- 1/4 cup chopped walnuts;
- 2 chopped fresh figs;
- 10 fresh basil leaves;
- 30 g of cubed goat cheese or mozzarella;
- Salt, pepper and balsamic vinegar to taste;
- 1 red onion.
Preparation mode:
Wash and dry the arugula and basil leaves well. Chop the leaves and place in a bowl. Cut the onion into thin slices and add to the leaves. Place the remaining ingredients in the bowl and season with olive oil, salt, balsamic vinegar and pepper to taste.
2. Toast with ricotta and figs
Ingredients:
- 3 medium slices of wholemeal bread;
- 30 g of ricotta;
- 2 fresh figs;
- 1 teaspoon of fresh or dried thyme;
- 1 dessert spoon of honey.
Preparation mode:
Place the bread in the oven to brown a little. Meanwhile, mix the ricotta with the thyme and cut the figs into medium-sized slices. Spread 1 teaspoon of seasoned ricotta on toast. Place 2 fig slices over the ricotta and finish with a drizzle of honey.
3. Sugar-free fig compote
Ingredients:
- 1 kg of fresh figs;
- 500 ml of water;
- 1 cinnamon stick;
- Juice of 1/2 lemon.
Preparation mode:
Wash well and cut the figs into 4 pieces. In a pan, place the figs, water, cinnamon and lemon, and place over medium heat. When the mixture starts to boil, lower the heat and let it cook for 30 minutes. After warming, remove the cinnamon stick, mash the figs with a fork and place the jam in a glass jar with a lid. This jam can be used to accompany toast, crepes, salads or meat, for example.
