Figs BENEFITS, HEALTH NUTRITIONAL FACTS

Health Nutritions and
Benefits of Fig

Fig fruit has been a typical component in the health-benefiting Mediterranean
diet for millennia. Its major health benefit is possibly its anti-oxidative or anti-
cancer activities. Wang ZB and Ma HL from Jiangsu University, China,
extracted the active components from Fig using supper Critical carbon
dioxide. The extracted compounds showed anti-cancer activities on U937,
95D and AGS cancer cells in vitro. [2] On the other hand, Serraclara A and co-
workers at University Hospital, Spain, demonstrated of using decoction of fig
leaves in diets to help control postprandial glycemia in insulin-dependent
diabetes mellitus (IDDM) patients (six men, four women, age 22-38 years,
body mass index (BMI): 20.8 +/- 3.0 kg/m2). [3]

Solomon A and co-workers from The Volcani Center, Israel, analyzed the
contents of six commercial fig varieties. They found that color appearance of
fig extract correlated well with total polyphenols, flavonoids, anthocyanins, and
antioxidant capacity. Extracts of darker varieties showed higher contents of
phytochemicals compared to lighter colored varieties. In addition, fruit skins
contributed most of the above phytochemicals and antioxidant activity
compared to the fruit pulp. [1]

The serving size is 1/2 cup (raw; 74 g). It has 90 calories, 0 calories from fat, 0
g of total fat, 0 g of saturated fat, 0 mg of cholesterol, 0 mg of sodium, 24 g of
total carbohydrate, 2 g of dietary fiber, 11 g of sugars, 1 g of protein, 15% daily
value of vitamin A, 25% daily value of vitamin C and 2% daily value of iron. The
percent daily values are based on a 2000 calorie diet.

Figs, one of mankind’s oldest fruits, is only now receiving its due attention in
homes across the United States. Although considered a fruit, the fig is
actually a flower inverted into itself. They are the only fruit to ripen on the tree.
Originally native from Turkey to northern India, the fig fruit spread to many of
the Mediterranean countries. The primary producers of dried figs today are the
United States, Turkey, Greece, and Spain. This highly nutritious fruit arrived in
the United States by Spanish missionaries settling in Southern California in
1759. Fig trees were soon planted throughout the state.

Varieties

There are hundreds of fig varieties but the following are most commonly
found in today’s markets.

The Calimyrna Fig: Is known for its nut-like flavor and golden skin. This type is
commonly eaten as is.

The Mission Fig: Was named for the mission fathers who planted the fruit
along the California coast. This fig is a deep purple which darkens to a rich
black when dried.

The Kadota Fig: Is the American version of the original Italian Dattato fig, that
is thick-skinned with a creamy amber color when ripe. Practically seedless,
this fig is often canned and dried.

The Brown Turkey Fig: has copper-colored skin, often with hints of purple, and
white flesh that shades to pink in the center. This variety is used exclusively
for the fresh fig market.

Fig varieties and photos courtesy of the California Fig Advisory Board

Availability

Fresh figs are available July through September. Dried figs are never out of
season, and are available all year. You can find them in your favorite grocery
store in the produce or dried fruit section.

Selection

Look for figs that are soft and smell sweet. Handle carefully because their
fragile skins bruise easily.

Storage

Store fully ripened figs in the refrigerator up to 2 days; bring to room
temperature before serving.

Using Dried Figs As a Replacement For Fat in Your Recipes
Dried figs are excellent replacement for fat in baked goods. Just remember
when using dried figs to replace shortening or oil in baking do not overmix or
overbake. Use only half of the normal amount of shortening, margarine, butter
or oil, in a recipe when using dried puree. For instance, if 1 cup of margarine
is called for, use only ½ cup. Then use ½ of the fig puree. Here’s a simple fig
puree recipe to include in your baking recipes..

ALL RIGHTS RESERVED 2008 ZHION If you have any question, you should discuss with
your doctor. Thank you.

[1] Solomon A, et al, Antioxidant activities and anthocyanin content of fresh fruits of
common fig (Ficus carica L.). J Agric Food Chem. 2006 Oct 4;54(20):7717-23. [2] Wang
ZB, Ma HL. Study on anti-cancer components of Fig residues with supper critical fluid
CO2 extracting techniqueZhongguo Zhong Yao Za Zhi. 2005 Sep;30(18):1443-7 [3]
Serraclara A, et al, Hypoglycemic action of an oral fig-leaf decoction in type-I diabetic
patients. Diabetes Res Clin Pract. 1998 Jan;39(1):19-22. Source CDC.gov