The Fresh Fig: Nutrition Values and Health Benefits
Calories and Fat
Determining the significance of fresh figs nutrition values can be complicated. For example, fresh figs are higher in calories than many other fruits (74 calories per 100 grams), which may scare off some dieters. However, these calories are actually fruit-based energy, and consuming them with other healthy foods (such as whole grains and low-fat proteins) can actually lower your calorie intake overall. Figs are also very low in fat, with 100 grams containing only .3 grams of fat.
Fiber
Perhaps the most significant nutritional aspect of fresh figs is the amount of fiber they contain. At 3.3 grams of fiber, they rank higher than apples, bananas, grapes, oranges, or strawberries. Fiber-rich foods can lower triglyceride levels, which can in turn lower cholesterol risks. In addition, high-fiber foods leave you more satiated, reducing your hunger and enabling you to feel full for longer. Therefore, fresh figs can be helpful in weight management. As is well known, fiber can also limit constipation, since it “cleans out” your digestive tract.
Vitamins
Fresh figs are a good source of vitamin A, which is important for eye health. It also keeps your skin and mucous membranes moist, which is essential for proper functioning. In addition, fresh figs contain small amounts of vitamin C, although much less than many other fruits.
Minerals
Fresh figs contain high levels of iron, a mineral that carries oxygen to blood cells and aids in metabolism. They are also a non-animal source of calcium, which promotes bone density in the body. Urinary calcium loss due to increased levels of sodium consumption is common in many western countries today, due to the high sodium content in processed foods. The high levels of calcium in fresh figs can help combat this calcium loss, leading to stronger bones.
In addition, the high levels of potassium in fresh figs can help to lower blood pressure, which is also common in a person who eats a high-sodium diet. One study done by Dietary Approaches to Stop Hypertension (DASH) found that eating a healthy diet - low in fat, high in potassium and other minerals - can lower your blood pressure up to 5.5/3.0 points in just two months. Fresh figs contain 324.8 mg of potassium in every 100 grams of figs, which is much higher than the potassium levels in apples and other fruits. (Note that bananas do have more potassium than figs.)
These fresh fig nutrition values show that consumption of fresh figs on a regular basis, especially in place of foods higher in fat and lower in vitamins and minerals, can significantly improve your health. See this article for a list of holistic remedies that use figs.
References
https://www.whfoods.com/genpage.php?tname=foodspice&dbid=24
https://www.calfreshfigs.com/nutrition.php
This post is part of the series: How Healthy Is…?
Are you looking for some healthy foods that you’ll enjoy? This series includes articles on various healthy foods, with explanations about exactly what makes them healthy.