Fig is big…

...on nutrients and health gains. Savour this yummy fruit for your own good

Fig

Figs—a member of the mulberry family—are one of the most delicate fruits. They are extremely fragile and can bruise easily. Adding figs to food products not only enhances their taste, but also their nutritive value. In fact, they also help in keeping the confectionaries fresh and moist for a longer time.

The best ones are plump, fragrant and have a very slight dent when touched. Avoid those that are hard, mushy, or show signs of mould.

However, dried figs are more popular and commonly used than the fresh ones.

Figs are healthy

Here's why eating them is good.

  • They have a mild laxative effect because of their high fibre content [the fibre content in figs is higher than in any other fruit or vegetable].
  • Their potassium helps control blood pressure. Also being high in magnesium, the potassium-magnesium combination combats acidity and gas formation to a great extent. Soaking a fig overnight in water and having it early in the morning with 4 – 5 basil leaves is of great help here.
  • Dried figs are rich in phenol, omega-3 and omega-6 fatty acids. These fatty acids reduce the risk of coronary heart disease. The high soluble-fibre content helps reduce cholesterol levels in the blood by over 20 per cent, thus preventing plaque buildup in the arteries.
  • They have zero cholesterol or saturated fats, which, along with their fibre content promotes weight loss.
  • They are abundant in vitamin B6, which enhances production of serotonin [mood-boosting hormone] and prevents water retention.
  • Menopausal women with major mood swings can benefit from eating figs. Women on birth control pills too can have figs to replenish their vitamin B6 levels, which gets depleted by the pill.
  • Being rich in calcium, they increase bone density.

Figs cure

Here's how you can solve some other minor ailments with fruits.

  • Eat two figs soaked in water overnight every morning and before going to bed with a glass of warm water to stay away from problems like haemorrhoids piles and constipation.
  • Get rid of insomnia by eating figs regularly—figs are rich in tryptophan, a vitamin that induces good sleep.
  • Soothe your respiratory ailments with this simple remedy. Boil 4 – 5 fresh figs in about half litre water. Bring the water to a boil and then strain the mixture. Once cooled, drink the mixture and get instant relief from a sore throat.
  • Get soft, glowing and blemish-free skin by including figs in your daily diet. A natural way to treat boils is by applying the inner red part of a fresh fig over it and sealing it. Keep it on for 10 – 15 minutes and then wash it away with warm water.

Figs in your food

fresh figsHere are some ways to incorporate figs into your diet and reap its benefits:

  • Dried figs added to milkshakes or smoothies lend extra flavour, while making the drinks high in energy—an ideal way to start your day.
  • Figs can be added to baked goodies like muffins, cakes, cookies, muesli and energy bars.
  • Figs double up as natural sweeteners in oatmeal, ragi or any other wholegrain breakfast porridges.
  • Dried figs can also be added to fruit salads or custard. You can finely chop the figs and add them to your favourite salad with cinnamon before serving.

Fig coconut energy bar

Ingredients

100g chopped dried figs, 50g cornflakes, 40g shredded coconut, 1/4 cup water, 50g chopped dates

Method

  • Boil dates and figs in water till the fruits become soft.
  • Remove from flame and add crushed cornflakes.
  • Sprinkle half the coconut on a baking sheet to form a square. Spread the date mixture on top and sprinkle the remaining coconut on top.
  • Refrigerate till firm. Then cut into bars and serve.

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Deepshikha Agarwal
Deepshikha Agarwal is a Mumbai-based dietician and sports nutritionist. She writes nutrition-related columns in newspapers and conducts corporate workshops. She also teaches and conducts lectures on diet and wellness isues.

2 COMMENTS

  1. Dear Prof Akhtar,
    You can avoid piles by eating figs in this manner—soak two figs in water overnight and eat them with a glass of warm water. However, to cure piles you need to take a proper treatment. In my experience homeopathy works best for this problem. It completely cures not just piles but even its cause.

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