Fig Fruit

Fig Fruit

 (Ficus carica, numerous species) MIDDLE EAST,Family:MoraceaeMEDITERRANEAN BASIN, WIDESPREAD TROPICAL ORIGIN AND DISTRIBUTION

Nutrient Content: high in protein, prebiotic fiber, antioxidant A-C-E vitamins, B vitamins, dietary minerals vit Phytochemical Content: high in carotenoids (beta-carotene), polyphePhyto nols (anthocyanins) Color Code: black, red-tan

If Mother Nature had a vote for her ultimate superfruit, this would probably be it. After all, didn’t she stock the promised land with figs? Given their distribution across the world’s tropics, home to dense populations, figs are among the most exploited of tree fruits. They are a healthy staple of diets in every corner of the world, but they are not always used for food; countless folk medicine remedies in the form of poultices are used to treat various minor skin and internal disorders in African, Middle Eastern, and Asian countries. When you look at the nutrient content of figs, the overall significance of this fruit as a high-impact food source becomes instantly clear. Manufacturers seem to recognize this fact as well, as products containing figs can be found as dried whole fruit (the preferred format), nutrition bars, smoothies, yogurt, cereals, fruit leathers, and—the best known of all— cookies: the Fig Newton!

Why Figs Are Super
Figs are a convenient single-food source broad in nutrient content, having exceptional amounts of insoluble and prebiotic dietary fiber, essential dietary minerals, and an unsaturated omega-6 fat, linoleic acid. Essential vitamins A (from carotenoids), B, and K are also present in high densities in the fig. These vitamins have an array of uses in the body—from antioxidant and metabolic roles to participation in blood coagulation and vascular function—that together support cardiovascular health.

Figs also provide a source of caloric energy from carbohydrates and a boost of micronutrients, including an unsaturated omega-3 fat, alphalinolenic acid, in their numerous chewable seeds. As for phytochemicals, figs are complex, containing numerous carotenoids, especially the provitamin A beta-carotene, and a variety of polyphenols. The skin of figs contains more fiber, phytochemicals, and antioxidant activity than the pulp, with antioxidant capacity proportional to the content of anthocyanins. As a rule of thumb, darker fig varieties, such as the black mission fig, have a greater content of polyphenols than lighter-colored varieties. If possible, use the darker variety for more nutritional and phytochemical value. Dried figs are chewier, more portable, and generally better liked than fresh figs.

Given the phytochemical complexity of figs, this fruit is a treasure trove for basic research. Currently, there are potential applications for figs and its extracts against cancer, microbial and viral infections, pain, skin diseases, sun exposure, cardiovascular and digestive disorders, metabolic syndrome, and nutritional deficiencies, to cite only a partial list. As many of these diseases could have a common origin from inflammatory mechanisms, recent research on the potential health properties of figs has focused on their antioxidant and anti-inflammatory effects.

Similar to the mango, the fig is a food regarded by nutritional scientists as a nutrient-rich, common resource that may help alleviate malnutrition in undeveloped countries. This practical application justifies its position high in the research pyramid. Also a staple of the Mediterranean diet—a dietary pattern widely regarded as the healthiest—figs are favored for their potential role in reducing the morbid trend of metabolic syndrome affecting millions of people in developed countries. Studies in Europe are under way involving figs in controlled diets to test for specific health benefits in people with cardiovascular disease, obesity, diabetes, or chronic inflammation.

Get Figs into Your Diet!
If you began your childhood enjoying Fig Newtons,  then this fruit likely has been a favorite for life. Now you can  find that the whole dried fruit couldn’t be handier at lunch or as a snack food. Choosing the darkest, softest ones, such as black mission, assures optimal nutrition combined with eating pleasure and potential phytochemical richness. The tiny seeds are actually an enjoyable crunch, well worth the effort to release their extra nutrient value in the form of vitamin E, minerals, and polyunsaturated omega fats. Dried figs are a nutritious, convenient superfruit, perfect for snacking—offering a healthy source of calories to meet the day’s energy needs as well as the potential benefits of phytochemical diversity. Just four figs equal one fruit serving.

Some Interesting Facts


Although considered a fruit, the fig is actually a flower that is inverted into itself. The seeds are drupes, or the real fruit. Figs are the only fruit to fully ripen and semi-dry on the tree.


For many years the fig has been used as a coffee substitute. The fruit contains a proteolytic enzyme that is considered as an aid to digestion and is used by the pharmaceutical industry.


This proteolytic enzyme, also known as ficin, primarily contained in the stem of the fruit, helps to break down tissue and was for many years the major ingredient in Adolph’s Meat Tenderizer. Because of its high alkalinity, it has been mentioned as beneficial to persons wishing to quit smoking.


Dried figs were first sold in a commercially manufactured cookie in 1892.


Figs contain a natural humectant – a chemical that will extend freshness and moistness in baked products.


Another chemical found in figs, Psoralens, has been used for thousands of years to treat skin pigmentation diseases. Psoralens that occur naturally in figs, some other plants and fungi, is a skin sensitizer that promotes tanning in the sun.