Figs, one of the oldest known plants, are an integral part of the Mediterranean diet. Anjeer, as it is known in India, is a small pear or bell-shaped flowering plant that belongs to the mulberry family. From being a tasty treat to a healthy midday snack, fig comes packed with numerous benefits and ticks all the checkboxes, making it a great addition to one’s diet.
“Figs possess a diverse array of bioactive components, including flavonoids, phenolic acids, carotenoids, and tocopherols, which have been used for centuries in traditional medicine for their health-promoting effects, addressing gastrointestinal, respiratory, inflammatory, metabolic, and cardiovascular issues,” said Deepti Khatuja, Head – Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon.
Health benefits of figs
“Proximate composition analysis shows that figs are high in protein (6.31 g/100 g (dry weight basis, DW)) and fiber (17.81 g/100 g, DW), with fat content varying from 1.02 to 2.71 g/100 g DW in edible wild fig fruits. Different fatty acids have been characterized in various fig varieties, with linoleic acid reported as the most abundant, followed by linolenic acid, palmitic, and oleic,” she said.
Figs also contain high amounts of carbohydrates (26.02 ± 0.63 g/100 g fresh weight) and amino acids, such as leucine, lysine, valine, and arginine.
Add figs to your diet in moderation (Source: Freepik)
According to her, the taste and flavour profile of most fruits is determined by the ratio of organic acids to sugars. “Organic acids are essential for preserving the nutritional value and enhancing the sensory qualities of foods. They also help in reducing inflammation, regulating the immune system, promoting calcium absorption, and preventing blood clots,” she said.
Khatuja added that figs have the highest mineral content compared to other common fruits. An important source of potassium, calcium, sodium, magnesium, phosphorous, they also contain trace elements such as iron, manganese, zinc, copper, nickel, and strontium.
But how can you get the best out of these superfoods loaded with nutrients? Experts suggest soaking them overnight and having a couple every morning.
What happens when you have 2 figs soaked overnight daily?
“Starting your day with soaked figs provides a good kick start by preventing unnecessary weight gain and providing micronutrients to keep one healthy,” said Khatuja.
“When soaked, they get easier to digest and gentler on your gut. Eat them first thing in the morning, and they help move things along – Regular bowel movements, better digestion, and less bloating,” said Dr Vinitha Krishnan, Chief Clinical Dietitian, SIMS Hospital, Chennai.
There’s more: She added that the iron helps fight fatigue, especially if you’re borderline anemic. The calcium supports bone health. For women, figs can even help with hormonal balance. Plus, they keep sugar cravings in check, thanks to their natural sweetness and fiber.
Sadia Sana, Senior Dietician, CARE Hospitals, Hi-tech city, Hyderabad concurred, adding that having 2 soaked figs first thing in the morning is a simple and healthy habit that helps with digestion, keeps your bowels regular, and gives you a gentle energy boost thanks to the natural sugars and fiber. Soaked figs are also easier on the stomach than dry ones.
How often should you have them?
Dr Krishnan recommended daily consumption to be ideal. “Just stick to two. More isn’t better as it can cause bloating or affect blood sugar,” she added. If you’re diabetic or have a history of kidney stones, speak with your doctor first. However, she added that it is important to consume them in moderation and as a part of balanced diet and consult a nutritionist/healthcare expert before making changes to the diet.
Learn the benefits of having soaked figs (Source: Freepik) 
Add figs to your diet in moderation (Source: Freepik)
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