A ripe, fresh fig -- tender yet chewy and syrupy-sweet -- is a heavenly treat that needs no embellishment. Most of the world's fig crop is dried, because fig season is short -- from late summer to early fall -- and the fruit only lasts about a week after harvesting. Make an effort to experience this especially delicious and nutritious fruit when it's in season.
Vitamins and Minerals
Fresh figs are a nutritious fruit. Two large fresh figs have approximately 100 calories, 48mg of calcium and 325mg of potassium, nearly 10 percent of the recommended daily amount. Compared to equal amounts of apples, bananas, oranges, strawberries and grapes, figs are highest in fiber, and second highest in potassium, calcium and vitamin A. Figs are free of sodium, fat and cholesterol.
Fiber
Figs are a good source of fiber. Two large figs provide 4.5g of fiber, almost 20 percent of the daily recommended 25 to 30g. Although the fiber in food isn't absorbed by your body, it has important health benefits. The soluble fiber in fresh figs -- also found in oats, apples, peas, carrots, barley, beans and psyllium -- lowers cholesterol and blood sugar. Figs and other high-fiber foods help you feel fuller longer, which can aid weight loss.
Antioxidants
Both fresh and dried figs are an excellent source of phenol antioxidants, compounds present in many fruits and vegetables that protect cells from oxidative damage that leads to cancer, heart disease and other diseases, according to a study by Joe A Vinson, Ph.D., and colleagues reported in an article titled "Dried Fruits: Excellent in Vitro and in Vivo Antioxidants" in a 2005 issue of the "Journal of the American College of Nutrition." Dates were the only fruit that was higher in protective antioxidants in the study.
Buying and Eating Figs
When buying figs, look for firm fruits with intact stems. Fresh figs are ripe -- and sweetest -- when a small amount of sticky, clear syrup comes out from the bottom. Keep fresh figs refrigerated until you're ready to eat them, advises the California Fresh Fig Grower's Association. The skin is edible, so simply wash them before eating. You can also serve fresh figs with your favorite cheeses, add them to salads, stuff with toasted almonds or walnuts or serve with a scoop of vanilla ice cream. Or cut fresh figs in half, broil them and serve them along with grilled salmon, add them to chicken or beef kabobs or substitute them for your usual fruit in a crisp or cobbler.
References
- USDA Nutrient Data Laboratory: Figs, Raw
- California Fresh Fig Growers Association: Nutrition Information
- Iowa State University: Fig
- NC State University Lenoir County Center: Fresh Figs
- "Journal of the American College of Nutrition"; Dried Fruits: Excellent in Vitro and in Vivo Antioxidants; Joe A. Vinson, Ph.D., et al.; Feb. 2005
- McKinley Health Center: Vitamins and Minerals
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