Last week, I wrote about the leader of superfruits — mango. Mango was the first place winner of Paul Gross’twenty superfruits, followed by fig, orange, strawberry, goji, red grape, cranberry, kiwi, papaya, blueberry, cherry, red raspberry, seaberry, guava, blackberry, black currant, date, pomegranate, acai (assai), and dry prune. I explored the fruit’s nutrient and phytochemical contents, uses, benefits to human health, research results, and its effects on disease. Every week, I will discuss one superfruit according to the Gross list. The column today is about the fig, the second most potent and researched superfruit.
Figs originated in the Middle East, but they are currently cultivated in the Mediterranean basin and they have spread to other parts of the world. They are appreciated in Africa, the Middle East, the US and Asian countries for their rich taste, nutritional value, and medicinal properties which maintain skin and treat its imbalances and also how they affect digestive disorders. Due to its density of essential nutrients, figs are considered a wholesome food in famine-stricken regions.
The food industry seems to value the fruit’s benefits as well. Aside from being consumed whole, fresh or dry, it has become a popular ingredient in many manufactured food items. It is found in snack bars, cereals, fruit leathers, and bakery goods and is added to smoothies, cereals, and yogurt.
Figs offer a wealth of nutrients, which are important to maintain health. They are rich in protein, vitamins A, Bs, C, E and K, essential minerals, prebiotic (soluble) and insoluble fiber, and omega-3 essential fats (alpha-linolenic and linolenic acids in the seeds), which benefit the blood and vascular system, thus promoting heart health. Their natural sugars and nutrients boost energy and immunity.
Figs contain a variety of carotenoids, anthocyanins, polyphenols and the fiber in the skin of the fruit, more than the pulp, results in antioxidant benefits. The darker the figs are, the greater amount of phytocompounds. Dry figs are more practical to buy and store than fresh ones because they have a longer shelf life and more uses in cooking and snack recipes. They add more nutritional value to snacks, dishes, salads, cereals, cakes, and desserts.
Figs have gone through significant research in the recent years. They are still undergoing more exploration due to their potential effects on bacterial and viral infections, inflammation, pain, skin problems, cardiovascular, digestive, and metabolic disorders, malnutrition, immune deficiencies, and even cancer.
Many of us fear eating figs, because they are calorie-dense, thus we forgo their wealth of nutrients. Their sugars are natural and their vitamins, minerals, and omega fats are even good for diabetics, but in very limited quantities. Their calories are healthy and supply sustainable energy for schoolchildren, sportsmen and athletes when combined with nuts. They are healthy substitutes for sweets. Four figs make a helping. If you have diabetes or are overweight, reduce this quota within the allowed portion, but do not deprive your body of the plethora of nutrients and healthful phytochemicals in the fruit.
According to Heinerman’s “Encyclopedia of Fruits, Vegetables, and Herbs”, figs have many medicinal uses in traditional medicine. When cut and soaked in boiling water, they make a soothing drink for sore throats, which is also good for the lungs.
More interesting information in Heinerman’s book is that scientist Jonathan Hartwell in his five-year survey said that “figs were a useful treatment for different kinds of cancer.” Japanese scientists also found a compound called benzaldehyde in steam-distilled figs, which acts against tumors on cancer patients, resulting in higher chances of recovery.
In the Holy Qur’an, God began surat Al-Tin, “The Fig,” by swearing by the fruit: “By the fig and the olive...” Allah gives us cues about the importance of the mentioned fruits or foods in His Holy Book. Look closely and think about the other foods such as olives, grapes, pomegranates, dates, onions, garlic, legumes, gourds, whole grains, fish, honey, etc..., which were named in the Qur’an. Have they not been auded as superfoods recently for their health benefits? Figs are also mentioned frequently in the Bible.
Recent scientific evidence points to figs’ influence on human health and effectiveness against disease. Because scientific facts and clinical and medical researches support their intake, we should include superfruits in our diets in order to maintain and enhance health. Remember, whole superfruits come with other bonuses. They happen to be appealing to the palate, quenching to thirst, replenishing to energy, and satisfying to the sweet tooth. Don’t hesitate. Start today!
N.B. Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural!
