9 Health Benefits of Eating Fig Fruits: Scientific Explanation

We, Kenyans, probably only know figs from the story of Jesus: He got so disappointed on finding no figs on a certain tree that He cursed it. But of late, these exotic fruits are becoming very popular, especially after discovering that they can grow in Kenya and we can get seedlings from Richfarm Nurseries.

Health benefits of figs

Health Benefits of Eating Fig Fruits

Figs are a nutritious fruit with a variety of health benefits, thanks to their rich content of vitamins, minerals, fiber, and antioxidants. Here’s a breakdown of some key health benefits:

 

1. Rich in Fiber (Digestive Health)

Figs are an excellent source of dietary fiber, which supports healthy digestion. According to scientific nutritional data, 100 grams of fresh figs (about 2-3 medium figs) contain approximately 2.9 grams of dietary fiber. Dried figs provide around 9.8 grams of fiber, hence if you are looking for a high fiber diet, take dried figs.

Figs contain both soluble and insoluble fiber:

• Soluble fiber (e.g., pectin) helps lower cholesterol and stabilize blood sugar by forming a gel-like substance in the gut.
• Insoluble fiber adds bulk to stool, aiding in regular bowel movements and preventing constipation.

2. High in Antioxidants (Fights Oxidative Stress)

Figs contain powerful antioxidants, such as polyphenols and flavonoids, which help neutralize free radicals in the body. This can reduce oxidative stress, potentially reducing the aging process and lowering the risk of chronic diseases like heart disease and cancer. Yes, eating more figs can reduce the development of wrinkles on your face.

3. Supports Heart Health

The potassium, fiber, and antioxidants in figs contribute to cardiovascular health. Potassium helps regulate blood pressure by counteracting sodium, while fiber can lower cholesterol levels. Some studies suggest figs may reduce triglycerides, a type of fat in the blood linked to heart disease.

4. Blood Sugar Regulation

Even though figs are naturally sweet, they have a moderate glycemic index, and their fiber content can help slow sugar absorption, aiding in blood sugar control. Research has also indicated that fig extracts might improve insulin sensitivity, which is beneficial for managing diabetes.

5. Promotes Bone Health

Figs are a good source of calcium, magnesium, and vitamin K, all of which are essential for maintaining strong bones. Calcium supports bone density, while magnesium and vitamin K help with bone formation and mineralization, potentially reducing the risk of osteoporosis.

6. Weight Management

The fiber in figs promotes a feeling of fullness, which can help with appetite control and weight management. They’re also relatively low in calories when consumed fresh (though dried figs are more calorie-dense due to concentrated sugars).

7. Skin Health

The antioxidants and anti-inflammatory compounds in figs may benefit skin health by reducing damage from UV rays or aging. Historically, figs have been used in traditional remedies for skin conditions like eczema or psoriasis, though more research is needed.

8. May Have Anti-Cancer Properties

Some lab studies suggest that compounds in figs, like benzaldehyde and coumarins, exhibit anti-tumor activity. While promising, these findings are preliminary and primarily from test-tube or animal studies, so human research is still needed.

9. Boosts Immunity

Figs contain vitamins like A and C (especially when fresh), as well as trace minerals like zinc, which support immune function and help the body fight infections.

Nutritional Highlights (per 100g of fresh figs)

- Calories: ~74 kcal

- Fiber: 2.9g

- Potassium: 232mg

- Calcium: 35mg

- Vitamin A: 142 IU

- Small amounts of B vitamins, vitamin K, and magnesium.

Fresh vs. Dried

Fresh figs are lower in calories and sugar than dried figs, which are more concentrated but still nutritious.

Moderation

Due to their natural sugar content (especially dried figs), overconsumption might lead to digestive discomfort or spikes in blood sugar if not balanced with other foods.

Incorporating figs into your diet—whether fresh, dried, or as part of a recipe—can be a tasty way to enjoy these benefits! Let me know if you’d like recipe ideas or more details.