Fall is for figs — especially if you're looking for raising antioxidant ante and add more healthy fiber to your diet. The modest fig boasts higher quantities of the fiber than any other dried or fresh fruit! And when compared with many fruits and vegetables, figs are a good source of flavonoids and polyphenols, plant-based antioxidants that fight free radicals in the body.
One large, fresh fig contains 0.48 grams of protein, 47 calories and 1.9 grams of dietary fiber.
Minerals:
Potassium - 148 mg
Phosphorus - 9 mg
Magnesium - 11 mg
Calcium - 22 mg
Sodium - 1 mg
Iron - 0.24 mg
Selenium 0.1 mcg
Manganese - 0.082 mg
Copper - 0.045 mg
Zinc - 0.1 mg
Also contains small amounts of other minerals.
Vitamins:
Vitamin A - 91 IU
Vitamin B1 (thiamine) - 0.038 mg
Vitamin B2 (riboflavin) - 0.032 mg
Niacin - 0.256 mg
Folate - 4 mcg
Pantothenic Acid - 0.192 mg
Vitamin B6 - 0.072 mg
Vitamin C - 1.3 mg
Vitamin E - 0.07 mg
Vitamin K - 3 mcg
Contains some other vitamins in small amounts.
Benefits:
Assist in cardiovascular function/lower blood pressure and cholesterol
Figs are a good source of potassium and minerals that are helpful to control blood pressure. In animal studies, pectin, a soluble fiber found in fig leaves has been shown to lower levels of triglycerides within the body. Figs also contain high levels of polyphenol antioxidants which have been proven to help prevent atherosclerosis (hardening of the arteries).
Improve reproductive health
Clinical studies have shown that figs help to increase sperm motility and count, both of which are essential for reproductive health. Researchers believe this connection.these might be linked to the amino acids, magnesium and calcium found in figs.
Aid in weight-loss and promote healthy bowel function
The dietary fiber and low amount of calories found in figs have been shown that have positive correlations to weight loss and weight management.
Help with kidney function
A study on laboratory animals published in The Natural Products Research Journal found that compounds in fig leaves reduced injury to the kidneys caused by high cholesterol levels.
Protect against cancer
A study involving 51,823 postmenopausal women for 8 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. Figs stands for top in the list for fruits highest in fiber, sharing this title with apples, dates, pears and prunes. Additional studies have found that while in-vitro, figs inhibited the growth of certain types of cancer cells.
Lower insulin levels
Figs have repeatedly been shown to have anti-diabetic properties and can reduce the amount of insulin needed by diabetics who require insulin injections. However, due to the high sugar content found in figs, it is important for diabetics to consult with their physician prior to adding figs to their diets.
Promote bone density
A serving of 10 dried figs provides 220-269 milligrams of calcium. This is about 20% of the recommended daily value for calcium. It is also believed that the high potassium content of figs may counteract the urinary excretion of calcium caused by diets high in sodium. Preventing the loss of calcium through the urine keeps calcium in bones and lessens the risk of bone diseases such as osteoporosis.
Reduce risk of macular degeneration
The Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to people who consume less than 1.5 servings of fruit daily.
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