Health benefits of fig fruit/MAD Writer143

Fig Fruit

Top 5 health benefits benefits

Figs, both dried and fresh, are a great source of fibre and are full of vitamins and minerals. Find out more about their nutritional benefits

Nutritional benefits

A 30g serving of dried figs provides:

68kcal/290KJ

1.1g protein

0.5g fat

15.9g carbohydrates

3g fibre

291mg potassium

75mg calcium

24mg magnesium

1.26mg iron

An 80g serving of fresh figs provides:

34 kcal/148KJ

1.0g protein

0.2g fat

7.6g carbohydrate

1.6g fibre

160mg potassium

12mg magnesium

30mg calcium

120mcg carotene

An 80g serving of fresh figs counts as one of your five-a-day, which is about two medium-sized fruits. Just 30g of the dried fruit counts as one of your five-a-day because this would be equivalent to 80g of fresh fruit.

Check out our printable infographic to find out what else counts towards your 5-a-day.

Top 5 health benefits

1. Promotes digestive health

Figs are often recommended to nourish and tone the intestines, they act as a natural laxative because of their high fibre content. The fibre they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which, as a result, improves digestive wellness.

2. Rich in antioxidants

Figs, especially ripe ones, are rich in protective plant compounds called polyphenols. These compounds have protective antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues, by so doing they are key to managing oxidation.

3. May support healthy blood pressure

Many of us consume too much sodium (salt), which is found in processed foods. High intakes of sodium can lead to deficiencies of potassium and this imbalance may lead to high blood pressure (hypertension). A diet rich in fruit and vegetables, including fresh figs, naturally increases potassium levels and is therefore encouraged to help manage blood pressure.

A study examining the specific effects of fig extract in animals showed reductions in blood pressure for those with normal as well as hypertensive readings.

4. May support bone health

Figs are a good source of bone-friendly minerals including calcium, magnesium and phosphorus. Figs are especially rich in calcium, with some studies suggesting they contain 3.2 times more than other fruits.

Being a good source of potassium may help to counteract the urinary excretion of calcium, caused by a high salt diet. This in turn helps to keep calcium in bones and as a result may lessen the risk of osteoporosis.

5. May improve diet quality and aid weight management

Naturally high in dietary fibre and packed with vitamins and minerals, figs may be a useful dietary inclusion to improve the nutritional density of your diet and in turn help with weight management. High-fibre foods provide feelings of fullness and can reduce hunger and cravings while key nutrients improve blood management.

If you are taking prescribed medication, consult your GP or registered dietitian before making any dietary changes.