Figs
This fruit grows on the ficus tree, a member of the mulberry family. Figs are unique in that they have an "eye" or ostiole, which is an opening that is not connected to the tree. Figs are sweet and have a unique taste and chewy texture. Because fresh figs are perishable and very delicate, figs are typically dried, either through an artificial process or by direct exposure to sunlight.
Overview
The color of figs can vary dramatically and figs can differ more subtly in texture depending on the type of fig. There are more than 150 different varieties of figs, but some of the more popular include:
- Black Mission
- Adriatic Light
- Kadota
- Brown Turkey
- Calimyrna
History
The fig tree is the world's first cultivated tree and can be traced back to the Middle East and the Mediterranean for its origins. Ancient writings, including the Bible, mention figs. This fruit is thought to have been cultivated in Egypt, then carried to Greece and Crete. Figs were so much in demand in ancient Greece that a law was passed to prevent the export of the country's finest figs.
In later years, figs were brought to other regions of the Mediterranean by various conquerors and carried to the Western world in the 16th Century by the Spaniards. The first fig trees were planted in the U.S. by Spanish missionaries in San Diego, CA. Because of poor cultivation techniques, these California figs were of an inferior quality when compared to the figs imported from Europe.
In the early 20th Century the farmers in California focused on proper cultivation and processing for the fig, and California became one of the greatest cultivators of figs. Other world producers include Greece, Turkey, Spain and Portugal.
Nutritional Information
This fruit is high in minerals, simple sugars and fiber. Figs are also fairly high in potassium, magnesium, calcium, iron, manganese and copper. A 100-gram serving of dried figs (about 8 to 10 figs) provides 249 calories, 3.3 grams of protein, 63.9 grams of carbohydrates, 47.9 grams of natural sugars, 0.9 grams of fat and 162 milligrams of calcium. This serving also provides 680 milligrams of potassium.
Health Benefits
Figs are capable of nourishing and toning the intestines because they contain such a high level of fiber. The potassium found in figs helps to control blood pressure. Because figs are among the most highly-alkaline of foods, they are very useful in supporting a proper pH level in the body.
The leaves of the fig tree have repeatedly shown their ability to have anti-diabetic properties, reducing the amount of insulin required by people with diabetes who need insulin injections.
Studies with animals have shown fig leaves also lower levels of triglycerides. In test-tube studies, fig leaves were shown to inhibit the growth of certain types of cancer cells.
The fig is a great source of fiber and a significant source of potassium. Because fiber helps to build heavier stools, it allows the body to eliminate waste more quickly and efficiently, which helps to prevent constipation and colon cancer. More fiber in the diet helps reduce the risk for heart disease and lowers cholesterol.
Figs are also good for people who are overweight. Because of their high fiber content, figs stay in the stomach longer, which helps people eat less. They are also sweet, which helps to satisfy cravings for food items which might not be as healthy a choice as figs.
Safety
This fruit contains high levels of oxalates. Those people who have a history of calcium oxalate-containing kidney stones should avoid or limit their consumption of figs.
Selecting and Storing
Figs are quickly perishable and should be eaten within one or two days of their purchase. Select figs which are plump and tender, as well as firm, and with a rich, deep color. Ripe figs should not be mushy and should have a sweet fragrance.
Serving Ideas for Figs
Some quick serving ideas for figs (aside from eating them raw) include:
- Add dried or fresh figs to oatmeal or any other whole-grain breakfast porridge.
- Place a sliced fig between two whole-grain cookies.
- Poach figs in red wine or juice and serve with yogurt or frozen desserts.
- Add figs which have been quartered to a salad containing arugula, fennel and shaved Parmesan cheese.
- Stuff fresh figs with goat cheese and chopped almonds as a quick dessert.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
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