Figs - ficus carica - are one of the oldest cultivated fruits! Originally from Asia, they are now grown across the Mediterranean and come in 4 main colours: white, green, red and purple/black. With their soft texture, delicate aroma, and sweet flavour, figs are a really versatile food, so let’s take a look at what they have to offer!

Part of your 5-a-day

Just 2 fresh figs count as a portion of fruit for your 5-a-day! The whole fruit is edible, skin and seeds included. The quickest and easiest way to eat them is to remove the stem and take a bite.

Did you know that technically figs are not a fruit but a flower inverted into itself!?

Dietary Fibre - gut health & digestion

Figs are a great source of dietary fibre, more specifically prebiotic fibre. This type of fibre feeds the beneficial and friendly bacteria that live in our digestive system, positively impacting our gut health. 

Dietary fibre also helps maintain good oral health, normalise bowel movements, feel fuller for longer by slowing down digestion, and can reduce the risk of certain diseases - heart disease, type 2 diabetes, and some cancers.

Find out more on my previous blog post: Dietary Fibre.

Vitamin E - skin health & immunity

Figs are a source of plant-based calcium. Our body uses calcium to build and maintain healthy bones and teeth. Calcium also helps regulate muscle contraction - including the heart - and makes sure our blood clots normally.

Vitamin K - coagulation & bone health

Figs have vitamin K, a group of vitamins - vitamins K1, K2 and K3. Vitamin K1 is the most abundant form and is mostly found in plant foods.

We need these vitamins for blood clotting and wound healing, but also to help form and maintain the structure of our bones by improving calcium absorption.

Potassium - heart health & fluid balance

Figs provide potassium, a mineral that supports the proper functioning of our heart muscles and helps control & maintain normal blood pressure. 

Potassium also controls fluid balance in our bodies, meaning it regulates the water balance inside and outside our cells. This is important because maintaining equal fluid balance is crucial to avoid dehydration which in turn can affect our health.

Magnesium - bone, muscles & heart health

Figs are a source of magnesium, a mineral which we need in relatively large amounts daily. 

Among its many roles, magnesium helps convert nutrients into energy, to ensure our cells have the required energy to carry out all their roles and maintain our energy levels. Magnesium also supports our bones and their structure by ensuring our parathyroid glands - which produce hormones for bone health -  work normally. Finally, magnesium helps our muscles, heart and nervous system function normally by helping carry messages between our brain and body through our nerve cells.

The take-home:

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References

1. NHS. Rough guide - Fruit & vegetable portion sizes. Livewell. 2021 https://www.nhs.uk/livewell/5aday/documents/downloads/5aday_portion_guide.pdf 

2. McCance & Widdowson. The Composition of Foods integrated dataset 2021. 2021. Retrieved October 1, 2023, from  https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid 

3. NHS. Vitamins and Minerals - Calcium. NHS Sources. Retrieved October 1, 2023, from https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/ 

4. NHS. Vitamins and Minerals - Vitamin K. NHS Sources. Retrieved October 1, 2023, from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/ 

5. British Nutrition Foundation. Vitamins and Minerals in our Food. Retrieved October 1, 2023, from  https://www.nutrition.org.uk/media/5xeeolog/vitamins-and-minerals-in-our-food-pdf.pdf 

6. NHS. Vitamins and Minerals - Others. NHS Sources. Retrieved October 1, 2023, from https://www.nhs.uk/conditions/vitamins-and-minerals/others/