Benefits of Figs (Ficus carica)

A. Brief overview of the common fig (Ficus carica)

The common fig, Ficus carica, is a fruit-bearing tree native to the Mediterranean and Western Asia. This deciduous tree, which belongs to the Moraceae family, can grow up to 10 meters tall and produces an alluring fruit with a unique, sweet taste and a soft, chewy texture. Rich in essential nutrients and bioactive compounds, figs have been highly valued for their nutritional and health benefits since ancient times. Today, figs continue to be a delicious and versatile addition to a balanced diet, enjoyed fresh or dried in various culinary applications.

B. Historical uses of figs by different cultures throughout time

Figs have been revered and utilized by numerous cultures for their nutritional and medicinal properties. In ancient Greece, they were considered a staple food and a symbol of prosperity and knowledge. The Romans also highly valued figs, using them not only as a food source but also as an offering in religious ceremonies. In ancient Egypt, figs were considered sacred, and they were often placed in tombs as an offering for the deceased. Additionally, in traditional Indian Ayurvedic medicine, figs were used to treat a range of ailments, from digestive issues to respiratory disorders.

C. Importance of including figs in one's diet

Incorporating figs into your diet can provide a wealth of health benefits, thanks to their rich nutrient profile and abundance of bioactive compounds. They can contribute to improved digestive health due to their high fiber content, which aids in regular bowel movements and promotes a healthy gut microbiome. Figs also possess anti-inflammatory properties, helping to reduce inflammation throughout the body and support overall health. Moreover, their antioxidant content and other beneficial compounds work together to protect against chronic diseases such as cancer, cardiovascular disease, and gastrointestinal disorders.

D. Brief summary of the studies to be discussed

This blog post will delve into three recent studies that explore the health benefits of figs, shedding light on their nutritional content, bioactive compounds, and medicinal properties. These studies provide evidence-based insights into the potential applications of figs as functional foods, nutraceuticals, and therapeutic agents, highlighting the importance of including figs in a healthy, balanced diet.

Nutritional content of figs

• Macronutrients: Figs are a good source of carbohydrates, primarily in the form of natural sugars, and contain small amounts of protein and fat.
• Micronutrients: Figs are rich in essential minerals like potassium, calcium, magnesium, and iron, and a variety of trace minerals. They also contain vitamins A, C, and K, as well as several B vitamins.
• Dietary fiber: Figs are an excellent source of dietary fiber, which promotes gut health, helps maintain healthy body weight, and lowers the risk of heart disease.
• Health benefits of figs: Figs provide numerous health benefits due to their high nutrient and bioactive compound content. These include promoting digestive health, reducing inflammation, and protecting against chronic diseases.

Bioactive compounds in figs

• Antioxidants: Figs are a rich source of antioxidants that help protect the body from damage caused by free radicals, which may contribute to chronic diseases such as cancer and heart disease[1].
• Phenolic compounds: Figs contain phenolic compounds, which have been found to possess anti-inflammatory, anticancer, and antioxidant properties[1].
• Polyunsaturated fatty acids: Polyunsaturated fatty acids (PUFAs) in figs contribute to the maintenance of cell membrane integrity and may have beneficial effects on cardiovascular health[1].
• Phytosterols: Phytosterols are plant compounds that have been shown to help lower cholesterol levels and reduce the risk of heart disease[1].
• Vitamins: Figs are a good source of vitamins A, C, and K, as well as several B vitamins, which play vital roles in various bodily functions.
• Health benefits of bioactive compounds: The bioactive compounds in figs contribute to their health benefits, including prevention of chronic diseases, anti-inflammatory properties, and improved cardiovascular health[1].

Health benefits of figs

• Prevention of chronic diseases: Due to their high levels of phytochemicals, figs have been found to be effective against chronic diseases such as cancer, diabetes, constipation, cardiovascular disease, and gastrointestinal tract disorders[2].
• Anti-inflammatory properties: Figs contain bioactive compounds with anti-inflammatory properties, which can help reduce inflammation and promote overall health.
• Digestive health: Figs are an excellent source of dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation. They also contain enzymes that help break down food and improve digestion.
• Cardiovascular health: The high fiber content and bioactive compounds in figs contribute to improved cardiovascular health by helping to lower cholesterol levels, reduce inflammation, and prevent the formation of blood clots[3].

Prebiotic Benefits of Figs

Figs are packed with natural plant compounds and resistant starch that probiotic bacteria love

A. Explanation of prebiotics

Prebiotics are non-digestible food components that promote the growth of beneficial bacteria in the gut. They help maintain a healthy balance of gut microbiota, which is essential for overall health.

B. Evaluation of fig powder as a prebiotic source

A study found that Ficus carica (fig) powder, due to its high content of resistant starch, is a suitable prebiotic source for the formulation of a synbiotic microcapsule with Lactobacillus as the probiotic strain[4].

C. Use of fig as a prebiotic in probiotic supplements

The same study also found that encapsulation of the synbiotic formulation using sodium alginate as the carrier material resulted in good flow properties and increased viability of the probiotic strain in the presence of the fig powder in the growth medium[4]. Blending the prebiotic in the coating materials resulted in better protection for the encapsulated organisms and increased cell viability during storage[4]. This is one of the many reasons why MicroBiome Restore includes fig in the prebiotic blend in the goal of supporting bacteria with an outstanding fiber source as well as the natural plant compounds that figs contain naturally.

Medicinal properties of figs

A. Alkaloids

Figs contain alkaloids, which are natural plant compounds with various pharmacological effects, including pain relief and muscle relaxation. According to a study published in the Journal of Ethnopharmacology, the ripe dried fruit of Ficus carica contains alkaloids, among other bioactive compounds¹. These alkaloids may contribute to the spasmolytic effects observed in the study, providing a pharmacological basis for the use of figs in gut motility and inflammatory disorders[5].

B. Benefits of Figs: Flavonoids

Flavonoids in figs possess antioxidant, anti-inflammatory, and anticancer properties, contributing to their health benefits. The same study from the Journal of Ethnopharmacology found that figs contain flavonoids, which may contribute to the observed spasmolytic effects[5]. Additionally, a review published in Molecules highlights that figs and their by-products are rich in flavonoids, which have been shown to have health benefits against chronic diseases such as cancer and cardiovascular disease[1].

C. Coumarins

Coumarins are natural compounds in figs that have been found to exhibit anticoagulant and anti-inflammatory activities. The study in the Journal of Ethnopharmacology also identified coumarins in the dried fruit of Ficus carica[5]. These compounds may contribute to the antiplatelet activity observed in the study, suggesting potential benefits for cardiovascular health and the prevention of clot formation[1].

D. Benefits of Figs: Saponins

Saponins are plant compounds in figs that have been shown to have anti-inflammatory, antioxidant, and anticancer properties. The Journal of Ethnopharmacology study detected saponins in the dried fruit of Ficus carica[5]. These compounds may play a role in the spasmolytic effects observed in the study, further supporting the use of figs for gut motility and inflammatory disorders[5]. Moreover, the review in Molecules highlights that figs and their by-products contain saponins, which may contribute to their health benefits against chronic diseases[1].

E. Sterols and terpenes

Figs contain sterols and terpenes, which have been found to possess anti-inflammatory and spasmolytic effects[3].

F. Benefits of Figs: Spasmolytic and antiplatelet activity

One study found that fig extracts produced relaxation of spontaneous and low K+-induced contractions and inhibited the contractions induced by low K+. It also inhibited adenosine 5′-diphosphate and adrenaline-induced human platelet aggregation. The spasmolytic effect was possibly mediated through the activation of K+ATP channels[3].

G. Medicinal uses of figs

These findings provide a pharmacological basis for the medicinal use of Ficus carica in gut motility and inflammatory disorders[3].

Top 6 Recipes to Experience the Benefits of Figs

Figs in Yogurt for Breakfast

A. Sweet dishes

1. Fig and almond tart
   • Description: This delightful dessert features a buttery crust, a layer of almond cream, and juicy figs on top. The almond cream complements the sweetness of the figs, creating a harmonious and indulgent treat.
   • Instructions:
     1. Preheat your oven to 350°F (180°C).
     2. Prepare a tart crust by mixing flour, butter, sugar, and a pinch of salt. Press the mixture into a tart pan and bake for 10-15 minutes until lightly golden.
     3. In a bowl, mix together almond flour, sugar, softened butter, and an egg until smooth. Spread the almond cream evenly over the pre-baked crust.
     4. Cut fresh figs into quarters and arrange them on top of the almond cream.
     5. Bake the tart for 25-30 minutes until the almond cream is set and slightly golden.
     6. Allow the tart to cool before serving.
2. Fig and honey yogurt parfait
   • Description: A refreshing and light dessert or breakfast option, this parfait combines creamy Greek yogurt, sweet figs, and a drizzle of honey. The contrasting textures and flavors make it a satisfying choice for any time of day.
   • Instructions:
     1. In a glass or bowl, layer Greek yogurt, sliced fresh figs, and a drizzle of honey.
     2. Repeat the layers until you reach the top of the glass or bowl.
     3. Optionally, you can add granola or chopped nuts for added crunch.
     4. Serve immediately or refrigerate for later enjoyment.

A cake with figs, walnuts and cheese

B. Savory dishes

1. Fig, prosciutto, and goat cheese flatbread
   • Description: This savory flatbread combines the saltiness of prosciutto, the creaminess of goat cheese, and the sweetness of figs. The result is a mouthwatering and satisfying dish perfect for sharing.
   • Instructions:
     1. Preheat your oven to 400°F (200°C).
     2. Roll out store-bought pizza dough or flatbread onto a baking sheet.
     3. Spread a thin layer of olive oil on the dough, followed by crumbled goat cheese.
     4. Arrange sliced fresh figs and thin slices of prosciutto on top.
     5. Bake for 15-20 minutes until the crust is golden and crispy.
     6. Drizzle with balsamic glaze and sprinkle with fresh arugula before serving.
2. Fig and balsamic glazed chicken
   • Description: This succulent chicken dish is elevated by a sweet and tangy fig and balsamic glaze, making it perfect for a special dinner. The tender chicken and rich sauce create a harmonious and flavorful experience.
   • Instructions:
     1. Season chicken breasts or thighs with salt and pepper.
     2. In a skillet, heat olive oil over medium heat and sear the chicken until cooked through. Remove from the skillet and set aside.
     3. In the same skillet, sauté minced garlic and chopped shallots until fragrant.
     4. Add fresh or dried figs, balsamic vinegar, honey, and chicken broth to the skillet. Simmer until the sauce thickens.
     5. Return the chicken to the skillet and cook for an additional 5 minutes, allowing the chicken to absorb the flavors of the sauce.
     6. Serve the chicken topped with the fig and balsamic glaze, alongside your choice of side dishes.

C. Snacks

1. Fig and almond energy bites
   • Description: These no-bake energy bites are the perfect on-the-go snack or a quick breakfast option. They're packed with nutritious ingredients like dried figs, almonds, and oats, and offer a satisfying balance of natural sweetness and nutty flavors.
   • Instructions:
     1. In a food processor, combine dried figs, almonds, rolled oats, almond butter, and a splash of honey or maple syrup.
     2. Pulse until the mixture comes together and is sticky enough to hold its shape.
     3. Roll the mixture into bite-sized balls and place them on a tray or plate.
     4. Refrigerate for at least 30 minutes to allow the energy bites to firm up.
     5. Store the fig and almond energy bites in an airtight container in the refrigerator for up to a week.
2. Stuffed figs with blue cheese and walnuts
   • Description: This sophisticated snack pairs the natural sweetness of figs with the bold flavors of blue cheese and walnuts. The combination creates a delicious and savory bite that is perfect for appetizers or a unique dessert.
   • Instructions:
     1. Preheat your oven to 350°F (180°C).
     2. Cut a small slit in the top of each fresh fig.
     3. Stuff each fig with a small piece of blue cheese and a walnut half.
     4. Arrange the stuffed figs on a baking sheet and drizzle with honey.
     5. Bake for 10-12 minutes until the figs are tender and the cheese is slightly melted.
     6. Serve warm, garnished with a drizzle of balsamic glaze or additional honey if desired.

Tasty ripe natural fig fruits

Benefits of Figs: An Overview

A. Summary of health benefits of figs

Figs are a nutrient-dense and bioactive-rich fruit that offers an array of health benefits. They contribute to improved digestive health due to their high fiber content and prebiotic properties, which promote a healthy gut microbiome. The anti-inflammatory properties of their bioactive compounds help reduce inflammation and support overall health. Figs also provide protection against chronic diseases such as cancer, cardiovascular disease, and gastrointestinal disorders, thanks to their rich antioxidant content and other beneficial compounds.

B. Future directions for research on figs

There is ample opportunity for further research on figs and their bioactive compounds to uncover new health benefits and applications. Some potential areas of exploration include:

• Investigating the potential use of fig-based nanoparticles as coating materials for various foods, as mentioned in one of the studies[1].
• Exploring the potential synergistic effects of combining figs or fig extracts with other functional foods or nutraceuticals to enhance their health-promoting properties.
• Identifying and characterizing novel bioactive compounds in different fig varieties to discover new health benefits and applications.
• Examining the effects of figs on gut microbiome diversity and function, which could provide insights into their role in maintaining overall gut health.
• Investigating the potential of figs as a functional ingredient in food products, such as beverages, baked goods, and snacks, to increase the availability of fig-based products that promote health and wellness.

By expanding our knowledge on figs and their bioactive compounds, researchers can pave the way for the development of innovative food products, nutraceuticals, and therapeutic interventions that harness the health-promoting properties of this remarkable fruit.

Sources

1. Ammar, S., Contreras, M. D. M., Gargouri, B., Segura-Carretero, A., & Bouaziz, M. (2023). Fig (Ficus carica L.) By-Products: A Comprehensive Review on Their Bioactive Compounds, Health Benefits, and Potential Food Applications. Molecules, 28(3), 960. https://doi.org/10.3390/molecules28030960
2. Ali, B., Al-Wabel, N., Shams, S., Ahamad, A., Khan, S. A., & Anwar, F. (2015). Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Tropical Biomedicine. DOI: 10.1016/j.apjtb.2015.05.007
3. Gilani, A. H., Khan, A., Ghayur, M. N., Ali, S. F., & Herzig, J. W. (2008). Antispasmodic and blood pressure lowering effects of Ficus carica are mediated through dual blockade of calcium channels. Journal of Ethnopharmacology. DOI: 10.1016/j.jep.2008.03.018
4. Sharma, P., & Singh, K. (2016). Evaluation of fig powder as prebiotic and its utilization for development of synbiotic microcapsules. Bioinformation. DOI: 10.6026/97320630012321
5. Gilani, A. H., Mehmood, M. H., Janbaz, K. H., Khan, A. U., & Saeed, S. A. (2008). Ethnopharmacological studies on antispasmodic and antiplatelet activities of Ficus carica. Journal of Ethnopharmacology, 119(1), 1–5. https://doi.org/10.1016/j.jep.2008.05.025