Figs are considered to be the “fruit of longevity” and are a staple of the Mediterranean diet. Numerous studies have found that figs offer a range of health benefits that support cardiovascular health and cognitive function, as well as aid in cancer prevention.
Figs are one of the world’s oldest fruits, providing a diverse array of bioactive compounds, including vitamins, minerals, organic acids, amino acids, and dietary fiber, as well as various phytochemicals such as carotenoids and polyphenols.
8 Health Benefits of Figs
1. Cardiovascular Health
Figs are rich in polyphenolic compounds, including flavonoids and anthocyanins, which are beneficial for cardiovascular health. Polyphenols are known to improve high blood pressure, exhibit antiplatelet activity, reduce low-density lipoprotein oxidation, and inhibit the formation of atherosclerotic lesions.An animal study shows that fig extract exhibits “hypotensive and antihypertensive effects in glucose-induced hypertensive rats.”
2. Reduce Cancer Risk
The polyphenols and flavonoids present in figs have also been shown to possess anti-inflammatory, immunomodulatory, and potent anti-cancer activities.Story continues below advertisement
A systematic review published in the journal Phytomedicine in 2022 outlined figs’ “significant ability to inhibit tumor formation and development of cancer cells.” According to the review, figs can modulate numerous signaling mechanisms in the body, including those involving “cell proliferation, cell cycle regulation, and apoptosis,” thereby preventing the occurrence and development of cancer.
3. Diabetes
Diabetes is one of the most common chronic diseases worldwide. In a review, researchers compared the effects of figs (fresh and dried) and the diabetes drug metformin on Type 2 diabetes. The results show that metformin lowered blood sugar levels by 27.6 percent, while figs lowered blood sugar levels by 13.5 percent, about half as effective as metformin.A clinical trial found that a decoction of fig leaves can effectively reduce postprandial blood sugar levels in patients with Type 1 diabetes. Another animal study indicates that ficusin, isolated from fig leaves, can lower blood sugar levels in Type 2 diabetic rats, as well as improve lipid profiles, plasma insulin, liver glycogen, nephritic markers, and liver enzymes.
4. Antioxidant Effects
Christopher Gardner, a nutrition scientist at the Stanford Prevention Research Center, stated in a statement from the American Heart Association that figs are very sweet and contain a lot of natural sugars, but the fiber in figs helps slow down the absorption of sugar into the bloodstream. He noted that dried figs can be eaten as a snack and they also contain healthy plant-based nutrients and antioxidants, which help prevent cell damage.One study shows that compared to vitamins C and E, dried figs have superior antioxidant properties. Participants who ate 40 grams of dried figs experienced a “significant increase in plasma antioxidant capacity for four hours.” The figs inhibited the oxidative stress caused by “consuming high-fructose corn syrup in a carbonated soft drink.”
Numerous studies have suggested that excessive intake of fructose may lead to various metabolic disorders, including hypertension (high blood pressure), heart disease, increased visceral fat, and abnormal blood lipids.
5. Alzheimer’s Disease
Figs are rich in fiber and various mineral elements. They are a good source of proanthocyanidins and quercetin, which have antioxidant properties and are beneficial for brain health. In one study, researchers fed two groups of genetically modified mice with Alzheimer’s disease the same diet, with one group supplemented with a 4 percent fig diet.Story continues below advertisement
After 15 months of feeding, the results showed that compared to the mice on the same diet with fig supplementation, those supplemented without figs exhibited increased anxiety-related behavior and significant memory deficits, as well as severe impairments in spatial, position discrimination learning ability, and motor coordination. These results suggest that dietary supplementation of figs may help improve cognitive and behavioral deficits in Alzheimer’s disease patients.
6. Constipation
Figs are considered an ancient remedy for constipation, aiding in nourishing the gut. One study shows that supplementing with figs for four months significantly improved the frequency of bowel movements, pain frequency, distention, and hard stool symptoms in patients with irritable bowel syndrome compared to the control group, significantly improving their quality of life.An animal study indicated that fig extract has a natural laxative effect that does not cause diarrhea and can significantly reduce the severity of constipation induced by colitis.
7. Bone Density
Figs are rich in minerals and are a good source of calcium and potassium. These minerals can help improve bone density, thereby preventing diseases such as osteoporosis.A study involving 8,732 men and postmenopausal women aged 50 and older found that women who consumed more potassium had higher bone density than those who consumed less potassium. A higher daily intake of potassium significantly reduced the risk of osteoporosis in postmenopausal women. However, there was no apparent association between dietary potassium intake and the risk of osteoporosis in men.
Calcium is a major structural component of bones, and adequate calcium intake is essential for maintaining bone health in the elderly.
8. Skin Conditions
Figs possess antioxidant, anti-inflammatory, antiviral, and antibacterial properties, which are beneficial for treating atopic dermatitis. One study shows that in children with mild to moderate atopic dermatitis, fig extract “can offer better treatment outcome ... than Hydrocortisone 1%” as well as superior symptom relief, safety, and tolerability.Fig Usage in Traditional Chinese Medicine
In traditional Chinese medicine (TCM), it is believed that “food and medicine come from the same source.” Ancient medical texts, such as the “Compendium of Materia Medica (Ben Cao Gang Mu)” and the “Materia Medica in Southern Yunnan (Dian Nan Ben Cao),” detail the medicinal value of figs, including their ability to stimulate appetite and invigorate the spleen, and their effectiveness in treating diarrhea, hemorrhoids, and sore throat.Considerations for Eating Figs
Yip Yiman, a nutritionist from the Hong Kong VNS Nutrition and Health Center, highlighted in an article that both fresh and dried figs are nutritionally valuable, with fresh figs being particularly beneficial for the body. However, due to their high dietary fiber content, individuals with poor gastrointestinal function or those experiencing diarrhea should limit their fig intake to avoid worsening symptoms.Fig, Tomato, and Yogurt Salad
The official website of the Japan Agricultural Cooperatives shares a simple and healthy salad recipe using tomato and fig.Ingredients:
- 1 small tomato
- 1 fig
- 3.53 ounces of unsweetened yogurt
- 1 tsp lemon juice
- Cut the tomato and fig into small pieces leaving the skin on.
- Add lemon juice to the yogurt and mix well.
- Mix the diced tomato and fig into the yogurt, and it is ready to serve.
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