Health Benefits of Figs

Did you know that figs have been around for 80 million years? It is believed that figs originated in what is now Asia and are the first fruit known to humans.¹

Today, over 27,000 tons of figs are harvested yearly in the United States.² Figs are commonly eaten as a tasty snack or appetizer before the main meal.³

Figs can be part of a healthy diet because they can easily be incorporated into recipes. Here are five health benefits of figs.

Low in Calories

One of the health benefits of figs is that they are low in calories. One medium fig has 37 calories, as well as 1.45 grams of fiber and 8.15 grams of sugar.⁴

Figs are also known to be low in sodium and carbohydrates, containing roughly 0.4 milligrams of sodium and 7.7 grams of carbohydrates. This makes figs a great option to add to your healthy recipes.⁵

Good Source of Potassium

Another health benefit of figs is that they are a good source of potassium, with one fig containing roughly 270 milligrams or 6% of the Daily Value of potassium.⁶ The potassium in figs can help lower your blood pressure,⁷ which can help your heart stay healthy. Additionally, Potassium helps the heart work properly by maintaining the body’s blood and tissue fluid levels.

Potassium is an important component in aiding kidney health because it helps bring nutrients into your cells and bring waste out. Eating figs can be one way that you give your body the potassium it needs to regulate its daily functions.

Help Control Blood Sugar Levels

Another health benefit of figs is that they may help control your body’s blood sugar levels. One study found that a high amount of fig extract has a low glycemic index.⁸ The Glycemic index (GI) is how you determine how food affects your blood sugar levels. Foods, such as figs, that are lower in the GI, have a small effect on your body’s blood sugar.⁹

Another study found that fig extract could help your glucose tolerance because of its high amount of abscisic acid.¹⁰ Glucose tolerance is when the body can reduce the amount of glucose in the blood.

Improve Heart Health

Another health benefit of figs is that they may improve your body’s heart health. Specifically, the fiber in figs helps lower your chances of getting heart disease because it attaches to cholesterol molecules and prevents them from being absorbed in the bloodstream.¹¹

The extract from figs may help your cholesterol levels by raising HDL, the good cholesterol.¹² HDL cholesterol is responsible for removing excess cholesterol from your bloodstream and carries it to your liver.¹³

If you have a high level of LDL, the body’s “bad” cholesterol, then you have a greater chance of developing coronary artery disease. Additionally, a lot of LDL results in a buildup of plaque in your arteries, which could prevent blood from getting to your heart and cause a heart attack.¹⁴

Better Skin and Hair

Another health benefit of figs is that they may help you have better skin and hair. This is because the fiber in figs may help you have healthier hair strands. If you do not eat enough fiber, you could experience hair loss.¹⁵

The carotenoids in figs, which are the natural pigments that give them their natural purple color, help improve your skin. The carotenoids in figs can provide your body with UV protection from the sun and antioxidant properties.¹⁶ Antioxidant properties help protect your skin from environmental damage.¹⁷

Ways to Eat More Figs

There are many ways that you can incorporate figs into your diet. Here are some examples of how you can enjoy figs in your meals:

Add figs to a salad
Spread fig jam onto your toast¹⁸
Serve figs alongside chicken
Eat figs alongside cheese
Add honey and butter to figs¹⁹
Bake figs in your tarts, cakes, and puddings
Eat figs as a snack
Add figs to your stew
Add figs to your yogurt
Roast figs to caramelize them

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Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

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