Figs: The Health Benefits and Risks of This Sweet Fruit

Fig is a fruit that belongs to the mulberry family. Figs are grown in many parts of the world, especially in the Mediterranean region. In India, figs are grown in the states of Gujarat, Maharashtra, Uttar Pradesh, Tamil Nadu, and Karnataka.

Figs are a delicious and nutritious fruit that can be eaten fresh or dried. Figs are rich in fiber, antioxidants, calcium, iron, and potassium. They can also help lower blood sugar levels, cholesterol levels, and blood pressure. However, figs are also high in sugar and carbohydrates and have a medium glycemic index of 61. This means that they can raise your blood sugar levels moderately if eaten in large quantities. Therefore, people with diabetes should eat figs in moderation and balance them with other foods that are low in sugar and carbohydrates.

Nutrient profile of figs:

According to the USDA, one small (40-gram) fresh fig contains the following nutrients:

• Calories: 30
• Protein: 0.3 grams
• Fat: 0.1 grams
• Carbs: 7.7 grams
• Fiber: 1.2 grams
• Sugar: 6.5 grams
• Copper: 3% of the Daily Value (DV)
• Magnesium: 2% of the DV
• Potassium: 2% of the DV
• Riboflavin: 2% of the DV
• Thiamine: 2% of the DV
• Vitamin B6: 3% of the DV
• Vitamin K: 2% of the DV

Dried figs have a higher concentration of calories, carbs, sugar and fiber than fresh figs, as well as more calcium, iron and antioxidants. Figs are a good source of fiber, antioxidants, minerals and vitamins that can offer various health benefits.

Health Benefits of Figs:

Figs are rich in fibre, antioxidants, minerals and vitamins. Some of the health benefits of figs are:

Rich in antioxidants:

Figs are rich in antioxidants. Antioxidants are compounds that help protect the body against oxidative stress and damage caused by free radicals. Figs contain various antioxidants, including phenols and flavonoids, which have been linked to several health benefits. The antioxidants present in figs help neutralize free radicals, reducing oxidative stress and inflammation in the body. This, in turn, may contribute to a lower risk of chronic diseases, such as heart disease, certain cancers, and neurodegenerative disorders. The specific types and levels of antioxidants in figs can vary depending on factors such as the variety of the fruit and its ripeness. However, research has shown that figs contain a range of beneficial antioxidants that contribute to their overall health-promoting properties.

Improving cardiovascular health:

Figs are rich in antioxidants, such as phenolic acids, flavonoids, and carotenoids, that can protect the cells from oxidative stress and inflammation. Oxidative stress and inflammation are major contributors to cardiovascular disease, as they can damage the blood vessels and increase the risk of plaque formation. They may also prevent platelet aggregation and thrombosis, which are risk factors for heart attack and stroke.

Figs may have beneficial effects on cardiovascular health, according to some studies and sources. Figs are a good source of potassium, which is a mineral that helps regulate blood pressure by balancing the effects of sodium. Potassium also helps relax the blood vessels and reduce the strain on the heart.

Figs contain soluble fiber, which can help lower LDL (bad) cholesterol levels by binding to it and removing it from the body. Figs also contain phytosterols, plant compounds that can reduce cholesterol absorption in the intestines.

Preventing diabetes and its complications:

Figs are a good source of dietary fiber, which can help to regulate blood sugar levels in people with diabetes. Fiber slows down the absorption of sugar into the bloodstream, which can help to prevent spikes in blood sugar levels. One medium fig (50 grams) contains about 3 grams of dietary fiber, which is about 10% of the Daily Value (DV). The fiber in figs is mostly soluble fiber, which is a type of fiber that has been shown to be particularly beneficial for blood sugar control.

Antioxidants in figs may help improve insulin sensitivity, glucose uptake, and glycemic control. They may also protect against diabetic nephropathy, retinopathy, neuropathy, and cardiomyopathy by inhibiting oxidative stress and inflammation in the kidneys, eyes, nerves, and heart.

Figs are high in natural sugars, especially when dried, which can increase the calorie intake and raise blood sugar levels if eaten in excess. Figs have a moderate glycemic index (GI) of 61 and a moderate glycemic load (GL) of 16, which means they can affect blood sugar levels to some extent. Therefore, it is advisable to eat figs in moderation and pair them with protein or healthy fats to balance the blood sugar levels.

Inhibiting cancer growth and metastasis:

Antioxidants in figs may have anticancer effects by inducing apoptosis (cell death), arresting cell cycle progression, inhibiting angiogenesis (blood vessel formation), modulating signaling pathways, and enhancing immune response. They may also prevent cancer metastasis by inhibiting cell adhesion, invasion, migration, and epithelial-mesenchymal transition.

Figs contain phenolic compounds, such as gallic acid, caffeic acid, chlorogenic acid, and coumaric acid, that can induce apoptosis (cell death) in various cancer cells, such as breast, colon, liver, and skin cancer cells. Apoptosis is a process that eliminates abnormal or damaged cells and prevents their uncontrolled proliferation. Figs also contain flavonoids, such as quercetin, kaempferol, luteolin, and rutin, that can arrest the cell cycle progression in different phases and prevent the cancer cells from dividing and multiplying.

Carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin, present in figs can inhibit angiogenesis (blood vessel formation) in tumors. Figs contain bioactive compounds that can modulate various signaling pathways and gene expression involved in cancer development and progression. Figs contain polysaccharides that can enhance the immune response against cancer cells by stimulating the activity of macrophages, natural killer cells, T cells, and B cells. These immune cells can recognize and eliminate the cancer cells by producing cytokines, antibodies, and cytotoxic molecules.

Protecting against neurodegenerative diseases:

Figs are rich in antioxidants, such as phenolic acids, flavonoids, and carotenoids, that can protect the brain cells from oxidative stress and inflammation. Oxidative stress and inflammation are major contributors to neurodegeneration. They may also modulate neurotransmitter levels, synaptic plasticity, learning and memory processes, and neurogenesis (new neuron formation).

Figs contain amino acids, such as tryptophan, tyrosine, and phenylalanine, that can modulate the levels of neurotransmitters, such as serotonin, dopamine, and norepinephrine. Neurotransmitters are chemical messengers that regulate various brain functions, such as mood, cognition, memory, and movement. Imbalances in neurotransmitter levels are associated with neurodegenerative diseases, such as Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and amyotrophic lateral sclerosis.

They may prevent or delay the onset of Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and amyotrophic lateral sclerosis. However, more research is needed to confirm the effects of figs on neurodegeneration in humans, as most of the studies are limited by in vitro or animal models.

Improving digestion: 

Figs are rich in soluble and insoluble fiber, which can help prevent constipation, promote regular bowel movements, and maintain a healthy gut microbiome. Figs also contain prebiotics, which are substances that feed the beneficial bacteria in the gut and improve digestive health. Figs contain an enzyme called ficin, which can break down proteins in the food and soften the stools.

Figs have anti-inflammatory, antioxidant, and antimicrobial properties, which can help relieve various digestive disorders, such as irritable bowel syndrome (IBS), ulcerative colitis, gastritis, and peptic ulcers. Figs may also protect the stomach lining from damage and reduce the secretion of gastric acid.

Strengthening bones:

Figs are a good source of calcium, magnesium, phosphorus and potassium, which are essential minerals for bone health. Magnesium helps activate vitamin D, which is needed for calcium absorption and utilization. Figs can help prevent osteoporosis, reduce bone loss and increase bone density. Figs also contain vitamin K, which is important for blood clotting and bone metabolism.

Boosting immunity:

Figs are rich in antioxidants, such as flavonoids, polyphenols and carotenoids, that can protect the cells from oxidative stress and inflammation. Figs also contain vitamin C, which is vital for immune system function and wound healing. Figs may also have antibacterial, antiviral and antifungal properties, according to some research.

Health Risks of Figs

Figs are generally safe to eat for most people, but they may also have some potential risks or side effects. Some of the health risks of figs are:

Allergic reactions: Some people may be allergic to figs or their latex sap, which can cause skin irritation, itching, swelling, hives or anaphylaxis. People who are allergic to birch pollen, latex or other fruits may be more likely to have a cross-reaction to figs. If you have any symptoms of an allergic reaction after eating figs, seek medical attention immediately.

Interactions with medications: Figs may interact with some medications, such as blood thinners, diabetes drugs or calcium supplements. Figs can affect the blood clotting process, alter the blood sugar levels or interfere with the absorption of calcium. If you are taking any medications, consult your doctor before eating figs.

Oral ulcers: Figs contain an enzyme called ficin, which can break down proteins in the mouth and cause oral ulcers or sores. This is more common when eating unripe or raw figs. To avoid this, you can peel the skin of the figs or cook them before eating.

Weight gain: Figs are high in calories and natural sugars, which can contribute to weight gain if eaten in excess. One medium fresh fig has about 37 calories and 8 grams of sugar, while one medium dried fig has about 47 calories and 12 grams of sugar. To avoid overeating figs, you can limit your intake to one or two servings per day and pair them with protein or healthy fats.

Conclusion

Figs are a tasty and healthy fruit that can offer many benefits for your digestion, cholesterol, blood sugar, bones and immunity. However, they may also have some risks or side effects for some people, such as allergic reactions, oral ulcers, interactions with medications or weight gain. Therefore, it is important to eat figs in moderation and with caution.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.