Said to be Cleopatra’s favourite food, the sweet, purple fig has been celebrated as a sensual fruit since ancient times, and the ancient Greeks prized them above gold. Figs provide fibre, potassium, calcium, magnesium, vitamin K and antioxidant polyphenols, and dried figs concentrate all of these.
Wellness
Here is what figs bring to a balanced diet:
Digestive health Figs are rich in fibre: two to three dried figs provide around 4 grams, and they are a time-honoured natural aid for keeping regular.
Bone health Figs are one of the best fruit sources of calcium, and they also provide magnesium, potassium and vitamin K, all involved in healthy bones.
Heart health The potassium and soluble fibre in figs support healthy blood pressure and cholesterol.
Antioxidants Figs, especially dark varieties and their skins, contain polyphenols that help protect your cells from oxidative stress.
Blood sugar Fresh figs have a moderate glycaemic index, but dried figs are much more concentrated in sugar, so enjoy them in small portions if you are managing diabetes.
About the aphrodisiac and fertility reputation Figs have a long romantic history, but there’s no scientific evidence they boost fertility or libido. Enjoy them for their flavour and nutrition, and talk to your GP about any fertility concerns.
Beauty
From the inside Fig antioxidants help protect skin cells, and their potassium and fibre support overall wellbeing that shows in your skin.
Weight management
A medium fresh fig has only around 155 kJ (37 calories) and is a naturally sweet swap for lollies. Dried figs are more energy-dense, so two or three make a satisfying snack.
Cooking with figs
Figs can be eaten raw as a sweet healthy alternative to candy or chips, enjoyed in their ever-popular cookie bar form and incorporated into some really tasty apps, side dishes, entrees and desserts
For a tantalizing fig-inspired appetizer, cut a ripe fig in half, fill it with blue cheese, wrap it in some quality prosciutto and bake or grill it
Spend a cozy afternoon with family or friends making home-crafted fig jam and then spread it on your favorite nut bread and top with soft creamy goat cheese and fresh arugula. The combo of sweet, salty and slightly bitter makes for a palate-pleasing experience
Black mission figs can be chopped and added to low fat butter, low salt chicken broth and fine port wine to make a delectable, glistening sauce for a fancy herbed pork loin served with roasted potatoes and grilled asparagus
Dried figs can be reconstituted in hot water and added to into your favorite muffin or fruit bread Fig & Yoghurt ice cream is also a unique flavor and very easy to make
“No greater thing is created suddenly, any more than a bunch of grapes or a fig. If you tell me that you desire a fig, I answer you that there must be time. Let it first blossom, then bear fruit, then ripen.”
~Epictetus
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
