How healthy are figs?

Figs  not only taste  delicious, they are also very healthy. In addition to fiber that promotes digestion, the sweet fruits also contain various vitamins and important  minerals  such as  magnesium  and  potassium . When it comes to calories, figs don’t need to hide either, because they hardly have more calories than apples – but this only applies to the fresh fruit, because dried figs are not for the slim figure. Read here how figs affect our health and what is in the sweet fruit.

Figs: Fewer calories than you might think

Even slimming-conscious people can eat fresh figs without hesitation. 100 grams of fresh figs have  an average of 63 kilocalories  (kcal) – this corresponds to 264 kilojoules (kJ). They are hardly more important than apples, which have around 55 kilocalories.

However, the situation is quite different with dried figs. Because drying increases the calorie content to 247 kilocalories per 100 grams.

Figs – fruits rich in vitamins

Figs contain hardly any fat, but many vitamins and minerals:

• Vitamin A (retinol) is good for the skin and mucous membranes as well as the vision of our eyes.
• B vitamins regulate the  metabolism  and are important for the nerves.
• The intake of  folic acid  is a prerequisite for cell division and blood formation.
• Biotin  supports healthy skin, healthy hair and strong fingernails.
• Figs contain a lot of magnesium. A high proportion of magnesium promotes cell regeneration and the energy balance.

In addition, figs contain potassium,  phosphorus  and  iron . Potassium can help normalize blood pressure. Iron, in turn, is needed for blood formation.

Healthy effects of figs

Their various ingredients make fresh figs a valuable food with various positive effects on health. So figs are considered healthy for:

• the heart, thanks to their high levels of potassium and magnesium
• the nerves – B vitamins in particular are important for the nervous system
• the concentration, which   is supported by fructose and glucose
• the bones, because calcium and potassium protect against  osteoporosis
• skin, hair and nails
• Digestion and weight management due to the high  fiber content

Good for digestion

Figs are low in acid and are a boon to digestion. With their many small seeds, they provide the intestines with a lot of healthy fiber. Therefore, figs can also be used to treat  constipation  . To do this, you can simply add water to some dried fruit in the evening, leave it overnight and eat it on an empty stomach in the morning, together with the soaking water.

Dried figs provide energy

As they dry, figs lose their original pear-shaped shape and become round and flatter. Their liquid is also lost and so the composition of the nutrients changes  .

Due to their high fructose content, dried fruits contain more carbohydrates. Dried figs have about 55 grams of carbohydrates per 100 grams – in comparison, fresh figs only have about 13 grams. They also provide significantly more calories than fresh figs. This means that the nutritional values ​​of dried figs are particularly high – which also makes them so popular as an energy booster in sports.

100 grams of dried figs contain around 3.5 grams  of protein  and 1.3 grams of fat. They contain vitamins A, C and many B vitamins, especially folic acid. With a dietary fiber content of 13 percent, they provide excellent support for healthy digestion.

Buying figs – what do you have to pay attention to?

Greek figs are particularly delicious: sweet and juicy. Figs have been cultivated in Greece since ancient times and are harvested from August. Fresh figs are therefore available from us from mid-August.

Depending on the variety, figs are dark purple on the outside like an aubergine, green, brown or they vary from light to dark yellow-red. The pulp also has different colors: from amber to strawberry. The yellow seeds that penetrate the pulp are typical.

When you buy the figs, they should be soft but not damaged on the outside and not mushy. The pressure-sensitive and perishable fruit can be stored in the refrigerator for a maximum of two to three days. Unripe figs can be left to ripen at room temperature.

How do you eat figs?

The answer to the question of how best to eat figs is very simple: after the stalk has been removed by twisting, the entire fruit can be  eaten with the peel.  Peeling is difficult and not necessary. However, care should be taken to wash the fruit thoroughly.

If you don’t like the skin, you can cut open the fig and eat the inside with a spoon.

Enjoy fresh figs

Fresh figs are excellent for use in both cold and warm dishes. In addition, figs are delicious snacks and can also be processed into chutney. For example, figs wrapped in bacon or figs with goat cheese are extremely popular as finger food or starters. An equally  popular recipe  combines these three ingredients: cut open figs, add a dollop of goat cheese, wrap in bacon and place on the heated grill – done.

Figs also add a special touch to salads and even game dishes. If you like it particularly unusual, you can also put the figs in red wine before processing. There are no limits to your own imagination – there is an endless variety of recipes with figs. Take advantage of the season and buy fresh figs for healthy, nutritious and delicious recipes for your health.

Dried figs in the kitchen

If fresh figs are no longer available, dried fruits are a good alternative. Dried figs are not only suitable as a healthy snack in between meals. They are easy to cut and are delicious ingredients when baking cakes or bread, with meat and lentil dishes, for example. Dried figs can also be processed into  liqueurs  and  chutneys  .

Dried figs are available all year round and can be kept for several months if stored in a cool and dry place. A white coating is quite normal: This is crystallized sugar that has settled on the outside of the fruit.

Fig mustard and fig jam

Fig mustard or fig jam are also popular products made from figs. Fig mustard goes well with  cheese  and meat, but is also suitable as a spread. Dried figs that have been soaked beforehand can also be used to make fig mustard. Fig jam is mainly made from fresh fruit.

The Fig Tree

Figs are one of the oldest cultivated plants. Aristotle already considered them to be the best fruit that can protect us from poison.

The trees originally come from the countries around the Mediterranean, but now also grow in Central and South America. They are quite undemanding and do not need much water. Fig trees even thrive in mild wine-growing regions in Germany. However, they cannot tolerate cold and frost.

Figs are pseudofruits, coverings for the flowers and seeds. What are actually eaten are hidden blossoms and their seeds, the many small grains. Only female fig trees can bear fruit – but a male tree is also necessary for fertilization, otherwise the tree will not bear any figs. Fertilization occurs via certain wasp species.

However, numerous self-pollinating fig varieties are now available for the home garden, so that the plants will bear figs even without a second tree (or pollination by  wasps ).