Figs ( Ficus Carica) or Anjeer is a flowering plant in the mulberry family. It is also known as common fig. It is native to the Middle East and Western Asia but is now an important commercial crop that is grown in many parts of the world. Being a good source of vitamins, minerals, antioxidants, dietary fibers etc. it provides a lot of health benefits. In this article, we will know about the major health benefits of figs but first, let’s take a look at the below-mentioned nutrition chart of Figs.
Nutrition Chart of Figs (Anjeer)
Health Benefits of Figs (Anjeer)
(1) Provides Relief From Constipation
To maintain good health, it is very much needed by our body to eliminate waste time to time. However, sometimes it becomes difficult for our body to eliminate stool out of our body and condition is known as constipation. Constipation is bad because it forces the waste materials ( that must be excreted out in the form of stool) to stay in our body for longer. This waste material can deteriorate our health, and for this reason, it is important to get rid of constipation as soon as possible.
Regular and moderate consumption of fig is very beneficial in providing relief from constipation because of the presence of dietary fibers in it. The dietary fibers help in regulating bowel movement and ensures smooth elimination of waste out of the body.
(2) Helps In Weight Management
Figs are both good and bad when it comes to weight loss. Figs are a good source of dietary fibers which keep our stomach satisfied for longer and decreases our urge to eat again and again. By doing so, it helps in controlling overeating which is a major cause of obesity. However, figs are also high in calories which means eating too many figs can have a negative impact on our weight loss program, and the situation can worsen when figs are consumed with milk ( another high calorific food).
(3) Maintains Cholesterol Level
Regular and moderate consumption of fig is very beneficial in maintaining cholesterol level in our body because of the presence of soluble fiber “Pectin” in it. Pectin works like magic in regulating cholesterol level as it mops up the excess clumps of cholesterol and carries them to the excretory system. From there, it is eliminated out of our body.It also stimulates the bowel movements and ensures proper elimination of waste out of the body.
By maintaining the cholesterol level of our body, it also helps in reducing the risk of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat, atherosclerosis, etc.
(4) Reduces The Risk of Coronary Heart Diseases
Consuming figs on a regular and moderate basis is very effective for reducing the risk of various coronary heart diseases. This benefit of fig is mainly due to the presence of compounds like phenol, Omega-3, and Omega-6 in it. Leaves of figs also have a great effect on the triglycerides level in our body as they have an inhibitory effect on triglycerides and drops the triglycerides level.
In addition to this, figs are also a good source of potassium which plays an important role in keeping our heart healthy and for reducing the risk of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat, etc.
(5) Reduces The Risk Of Colon Cancer
The dietary fibers present in fig is beneficial not only for providing relief from constipation but also for reducing the risk of development of colon cancer. It is because of the ability of fibers to stimulate healthy bowel movements.
In addition to this, figs are also a good source of a number of antioxidants like vitamin A, vitamin C, Vitamin E and Vitamin K. These antioxidants fights with the free radicals of our body, stabilizes them and prevents them from causing damage to our body cells and thus reduces the risk of various types of cancer like colon cancer, breast cancer, etc.
(6) Protects Against Postmenopausal Breast Cancer
Women in their postmenopausal stage are at a higher risk of breast cancer. This is because, after the menopause, hormonal balance in women often fluctuates and this can have a negative impact on the immune system of postmenopausal women. Eating figs on a regular and moderate basis is very effective in reducing the risk of postmenopausal breast cancer. This benefit of fig is mainly due to the presence of antioxidants like Vitamin A, Vitamin C, Vitamin E and Vitamin K in it. These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing damage to our cells and reduces the risk of various types of cancers like colon cancer, breast cancer, etc.
Free radicals are nothing but the unstabilized ions that get formed mainly during the oxidation process in our body. These are unstabilized ions and as these are unstabilized so they steal electrons from the molecules of our body and while doing so they harm them. Antioxidants stabilize these free electrons and thus prevents them from causing damage to our body cells.
(7) Good for People who have Diabetes
Figs are a good source of dietary fibers and the presence of dietary fibers in fig make them very beneficial for people who have diabetes. The dietary fibers lower the rate at which sugar is absorbed into the bloodstream and thus helps in controlling diabetes.
Along with this, potassium present in figs also plays an important role in controlling diabetes as they regulate the amount of sugar which get absorbed into the blood and ensure that blood sugar spikes and falls are not so frequent.
If you have diabetes then it’s better to eat fig on regular ( but moderate basis). Fig is one of the few fruits recommended by the American Diabetes Association ( for the people with diabetes).(source)
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(8) Reduces The Risk Of High Blood Pressure Or Hypertension
Regular and moderate consumption of figs is very beneficial for controlling high blood pressure or hypertension because of the low sodium and high potassium level present in it. Potassium is a vital nutrient that plays many important roles in our body and one such role is its ability to regulate blood pressure level.
Potassium is a vasodilator which means it relaxes the blood vessels and ensures proper circulation of blood in our body. Hypertension also increases the risk of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc. and by controlling high blood pressure, figs also prevents us from these risks.
(9) Provides Relief From Respiratory Conditions Like Bronchitis
Figs are very beneficial for providing relief from respiratory conditions like bronchitis. For this, take some fig leaves and use them as a base for tea. Fig leaf tea is widely popular for not providing relief from bronchitis but also for preventing and lessening symptoms of asthma.
(10) May Help In Treating Venereal Diseases
In India and many other parts of the Indian subcontinent, the fig is traditionally being used as an ointment for treating venereal diseases. For this benefit, one can either eat figs or apply figs tropically to get relief from sexually transmitted diseases. One point to remember is that further researches are needed to know about the exact range of symptoms and sexually transmitted diseases on which figs can have a positive effect.
(11) Aids In Treating Sexual Dysfunctions
Another important benefit of figs is its ability to correct sexual dysfunctions like sterility, endurance or erectile dysfunction. People are enjoying these benefits of figs from centuries and people in ancient time used to refer figs as powerful fertility or sexual supplements. Although the use of figs as an aphrodisiac agent is questionable but if look at the number of vital vitamins,minerals and high amount of calories provided by figs then we can understand the logic behind ancient people’s thinking. Eating figs provides a sudden boost in energy and stamina, and in ancient time people used to mistook this as a sexual surge. It is believed that soaking 2-3 figs in milk overnight and eating them in the morning enhance sexual abilities.
(12) Strengthens Bones And Reduces Risk of Osteoporosis
Regular and moderate consumption if figs are very beneficial for making our bones stronger and also for reducing the risk of Osteoporosis. Osteoporosis is a condition in which our bones start losing calcium and vitamin D, and becomes brittle and fragile. Figs make our bones stronger because it is a good source of calcium and in addition to this, it also contains phosphorus which is a vital mineral that encourages bones formation and promotes regrowth of bones when they start getting damaged or degraded.
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(13) Minimize Urinary Calcium Loss
Eating too much sodium is bad for our health. Not only it increases the risk of hypertension but also it increases the loss of calcium in the urine. Eating figs on a regular and moderate basis is very useful in minimizing the loss of calcium in the urine. This benefit of fig is mainly due to the low sodium and high potassium content present in figs. On one hand, it controls the loss of calcium in urine and on another hand it increases the amount of uric acid and other harmful toxins that excrete out of the body in the form of urine. In simple words,eating figs ensures that we don’t lose too much calcium in urine but we lose the harmful toxins present in our body.
(14) Reduces The Risk of Age-Related Macular Degeneration
Figs are a good source of vitamin A and this makes them very beneficial for our eyes. Regular and moderate consumption of figs not only keep our vision sharper but also protects our eyes from the risk of age-related macular degeneration. This benefit of figs is mainly due to the presence of antioxidants like Vitamin A, Vitamin C etc. present in them.
These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our eyes. Free radicals are bad because they are unstabilized ions that steal electrons from the molecules of our body cells and while doing so they damage them.
(15) Provides Relief From Throat Pain
Regular and moderate consumption of figs is very effective for healing and protecting us from the sore throats. This benefit of figs is mainly due to the high mucilage content in them. The natural juices present in figs provides a soothing effect to our vocal chords and relieves pain and stress from the vocal chords. In addition to this, figs are also beneficial for treating various respiratory disorders like whooping cough and asthma.
(16) Keep Our Digestive System Healthy
Figs are an excellent source of dietary fibers and eating just 3 pieces of dried figs provides around 5 grams of fibers which are about 20 percent of our daily fiber requirement. The dietary fibers present in figs provides a lot of benefits and one such benefit is its ability to regulate bowel movements and provides relief from constipation. It is a natural laxative that not provides relief from constipation but also keeps our digestive system healthy and keeps digestive problems like Irritable Bowel Syndrome (IBS) at bay.
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(17) Excellent Source Of Antioxidants
Figs and dried figs are an excellent source of antioxidants like Vitamin A, Vitamin C, Vitamin E and Vitamin K. As per a study conducted by Vinson JA and colleagues it is suggested that dried figs contain more antioxidants than the natural figs. Antioxidants are very beneficial for us as they fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body.
Free radicals are nothing but the unstabilized ions that get formed mainly during the oxidation process in our body. As these are unstabilized ions so they have no option but to steal electrons from the molecules of our body cells. They steal electrons from the molecules of our body cells and converts from unstabilized ions to stabilized ions. However, while doing so they damage our body cells and cause oxidative damage to them. Oxidative damage can cause fine lines, wrinkles, increased the risk of cancer, increased risk of age-related macular degeneration, weaker immune system etc.
(18) Reduces The Risk of Iron Deficiency Anemia
Figs both in their natural and dried form are a good source of Iron which is a vital nutrient for our body. Deficiency of iron can cause Iron deficiency anemia which is characterized by the symptoms such as general fatigue, weakness, pale skin, shortness of breath,dizziness, swollen tongues, tingling sensation in legs, irregular heartbeat, headache etc.(source). Regular and moderate consumption of figs ( basically dried) reduces the risk of anemia due to iron deficiency. Eating one dried fig provides around 2 percent of the daily iron requirement.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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