Figs—Ficus carica, L

This fruit is native to South Asia and the Middle East. It has an ancient history of cultivation that dates back to before the Roman Empire. It has long been used for medicinal purposes in the Middle East, India, and China. In this section, we will review the available research and explore the health and nutritional benefits of this ancient fruit.

Composition:

• Phytonutrients: Figs have several color shades, including dark purple, green, and yellow varieties. Darker figs have a higher phytonutrient and antioxidant capacity than their lighter counterparts. The two main phytonutrients in figs are polyphenols and carotenoids.

• Phenolic compounds:: It is important to note that the phenolic content of figs is higher than that of tea and red wine, and figs have anthrocyanins comparable to blueberries and blackberries. Research shows that the peels may have a higher concentration of phenolic compounds and antioxidant activity compared to the pulp, irrespective of color.

• Carotenoids: Figs are rich in zeaxanthin, beta-cryptoxanthin, beta-carotene, lycopene, and lutein.

• Other Nutrients: This includes carbohydrates, protein, fat, vitamins (including vitamin E), fiber, amino acids, and organic acids. Figs also have fatty acids like linoleic acid, linolenic acid, palmitic acid, and oleic acid. The amino acids include leucine, lysine, arginine, and valine.

• Minerals:: The fig has the highest mineral content when compared with other fruits. They are rich in calcium, sodium, magnesium, copper, nickel, manganese, zinc, and potassium, and they also have strontium, which is important for bone health.

Health Benefits:

Diabetic protective effects:

1. In a research study comparing the glucose-lowering effects of figs with the glucose-lowering benefits of metformin, figs lowered blood glucose by 13.5%, while metformin lowered blood sugars by 27.6%.

2. Abscisic acid, which is also present in avocados and in figs, helps improve glucose control.

3. Fig fruit extracts can decrease postprandial glucose levels (levels recorded after food intake).

4. Fig fruit extracts also lower circulating insulin levels. Fig fruit extracts, when given in experimental mouse models, helped decrease fasting glucose, improve insulin sensitivity, improve glucose tolerance, and decrease systemic inflammation.

Digestive health:

1. In an RCT conducted in humans with irritable bowel syndrome with predominant symptoms of constipation, dried figs helped improve symptoms.

2. In experimental models in rats with colitis that were treated with Fig. extracts, these animals showed amelioration of symptoms.

Cardiovascular benefits:

1. Fresh figs, when included in the diet, may play a beneficial role in blood pressure control.

2. Fig fruit extracts decreased blood pressure to normotensive levels, and this happened in the first 1-3 hours of treatment.

3. Intake of figs may favorably affect our lipid profile by decreasing the triglycerides (saturated fats), increasing the HDL (good cholesterol), decreasing atherogenic risk, and decreasing overall inflammation.

Obesity prevention:

1. Data from NHANES offer evidence that dried fruits in our diet are associated with a smaller waist circumference and a lower BMI (body mass index).

Alzheimer's disease and cognition:

1. Figs are rich in polyphenols, and some of these phytonutrients can cross the blood-brain barrier and may help combat oxidative stress and inflammation within the brain.

2. Darker-colored figs share some of the same anthrocyanins as berries that have been known to have positive effects on cognition.

3. Research shows that dietary supplementation of 4% of Figs in the diet of experimental rodent models with Alzheimer's was associated with protection against decline in memory and motor and positional coordination and also decreased anxiety-related behavior. This shows promise for figs to be included as a functional food.

Antioxidant effects:

1. Oxidative injury happens secondary to the generation of reactive oxygen and nitrogen species that are formed by metabolic processes; however, these levels are decreased by antioxidant mechanisms functioning through enzymatic and non-enzymatic pathways.

2. In chronic disease states, oxidative injury trumps the antioxidant mechanisms and shifts the redox state of cells to oxidation and inflammation. Diets rich in figs and other fruits and vegetables help our bodies combat this chronic inflammatory process.

In the above section, we have explored the beneficial effects of figs in our diets. As always, I wish that you pay attention to what you eat, keep your health in center focus, and live long and strong!