Today, California remains one of the largest producers of figs in addition to Turkey, Greece, Portugal and Spain.

Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that ...Today, California remains one of the largest producers of figs in addition to Turkey, Greece, Portugal and Spain. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24 The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. The World's Healthiest Foords are health-promoting foods that can change your life. Try the exciting new recipe from Day 7 of our upcoming 7-Day Meal Plan. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24 Figs Figs Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. California figs are available from June through September; some European varieties are available through autumn. Figs grow on the Ficus tree (Ficus carica), which is a member of the Mulberry family. They are unique in that they have an opening, called the "ostiole" or "eye," which is not connected to the tree, but which helps the fruit's development by increasing its communication with the environment. Figs range dramatically in color and subtly in texture depending upon the variety. The majority of figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year. Figs, fresh 1.00 medium (50.00 grams)Calories: 37 GI: medium NutrientDRI/DV fiber6% vitamin B64% copper3% manganese3% potassium3% pantothenic acid3% This chart graphically details the %DV that a serving of Figs provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Figs can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Figs, featuring information over 80 nutrients, can be found under the Food Rating System Chart. Health Benefits Description History How to Select and Store Tips for Preparing and Cooking How to Enjoy Individual Concerns Nutritional Profile References Health Benefits Figs May Help Lower High Blood Pressure Figs are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but do consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a "usual" diet low in fruits and vegetables with a fat content like that found in the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Figs May be a Sweet Way to Lose Weight Figs are a good source of dietary fiber. Fiber and fiber-rich foods may have a positive effect on weight management. In one study, women who increased their fiber intake with supplements significantly decreased their energy intake, yet their hunger and satiety scores did not change. Figs, like other high fiber foods, may be helpful in a weight management program. Fruit and Cereal Fiber—Which is Found in Figs—Protective against Postmenopausal Breast Cancer Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least. Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). Fig Leaf May Have Insulin-Lowering Properties You probably do not think about the leaves of the fig tree as one of fig's edible parts. But in some cultures, fig leaves are a common part of the menu, and for good reason. The leaves of the fig have repeatedly been shown to have antidiabetic properties and can actually reduce the amount of insulin needed by persons with diabetes who require insulin injections. In one study, a liquid extract made from fig leaves was simply added to the breakfast of insulin-dependent diabetic subjects in order to produce this insulin-lowering effect. Figs' Potential Cardiovascular Effects In animal studies, fig leaves have been shown to lower levels of triglycerides (a form in which fats circulate in the bloodstream), while in in vitro studies, fig leaves inhibited the growth of certain types of cancer cells. Researchers have not yet determined exactly which substances in fig leaves are responsible for these remarkable healing effects. Besides their potassium and fiber content, figs emerged from our food ranking system as a good source of the trace mineral manganese. Figs' Potential Protection against Macular Degeneration Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily. In this study, which involved over 100,00 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a couple of diced figs, and snacking on an apple, plum, nectarine or pear, you've reached this goal. Description Figs are not only the main ingredient in a very popular cookie, the fig bar, but are a culinary delicacy par excellence. Part of the wonder of the fig comes from its unique taste and texture. Figs are lusciously sweet and feature a complex texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. In addition, since fresh figs are so delicate and perishable, some of their mystique comes from their relative rarity. Because of this, the majority of figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year. Figs grow on the Ficus tree (Ficus carica), which is a member of the Mulberry family. They are unique in that they have an opening, called the "ostiole" or "eye," which is not connected to the tree, but which helps the fruit's development, aiding it in communication with the environment. Figs range dramatically in color and subtly in texture depending upon the variety, of which there are more than one hundred and fifty. Some of the most popular varieties are: Black Mission: blackish-purple skin and pink colored flesh Kadota: green skin and purplish flesh Calimyrna: greenish-yellow skin and amber flesh Brown Turkey: purple skin and red flesh Adriatic: the variety most often used to make fig bars, which has a light green skin and pink-tan flesh History Figs can trace their history back to the earliest of times with mentions in the Bible and other ancient writings. They are thought to have been first cultivated in Egypt. They spread to ancient Crete and then subsequently, around the 9th century BC, to ancient Greece, where they became a staple foodstuff in the traditional diet. Figs were held in such esteem by the Greeks that they created laws forbidding the export of the best quality figs. Figs were also revered in ancient Rome where they were thought of as a sacred fruit. According to Roman myth, the wolf that nurtured the twin founders of Rome, Romulus and Remus, rested under a fig tree. During this period of history, at least 29 varieties of figs were already known. Figs were later introduced to other regions of the Mediterranean by ancient conquerors and then brought to the Western Hemisphere by the Spaniards in the early 16th century. In the late 19th century, when Spanish missionaries established the mission in San Diego, California, they also planted fig trees. These figs turned out to be inferior in quality to those that were imported from Europe, and it wasn't until the development of further cultivation techniques in the early 20th century that California began focused cultivation and processing of figs. Today, California remains one of the largest producers of figs in addition to Turkey, Greece, Portugal and Spain. How to Select and Store Since fresh figs are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Smelling figs can also give you clues into their freshness and taste. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled. For the most antioxidants, choose fully ripened figs: Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase. Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown—a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color. California figs are available from June through September with the exact timing varying with the variety. Some European figs are often available throughout autumn. When purchasing dried figs, make sure that they are still relatively soft, free of mold, and have a mellow, pleasant smell. Dried figs are available throughout the year. At WHFoods, we encourage the purchase of certified organically grown foods, and figs are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including figs. In many cases, you may be able to find a local organic grower who sells figs but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown figs is very likely to be figs that display the USDA organic logo. Ripe figs should be kept in the refrigerator where they will stay fresh for about two days. Since they have a delicate nature and can easily bruise, you should store them either arranged on a paper towel-lined plate or shallow container. They should be covered or wrapped in order to ensure that they do not dry out, get crushed or pick up odors from neighboring foods. If you have purchased slightly under-ripe figs, you should keep them on a plate, at room temperature, away from direct sunlight. Dried figs will stay fresh for several months and can either be kept in a cool, dark place or stored in the refrigerator. They should be well wrapped so that they are not over exposed to air that may cause them to become hard or dry. Tips for Preparing and Cooking Tips for Preparing Figs Before eating or cooking figs, wash them under cool water and then gently remove the stem. Gently wipe dry. Dried figs can simply be eaten, used in a recipe as is, or simmered for several minutes in water or fruit juice to make them plumper and juicier. How to Enjoy A Few Quick Serving Ideas When preparing oatmeal or any other whole grain breakfast porridge, add some dried or fresh figs. Poach figs in juice or red wine and serve with yogurt or frozen desserts. Add quartered figs to a salad of fennel, arugula and shaved Parmesan cheese. Fresh figs stuffed with goat cheese and chopped almonds can be served as hors d'oeuvres or desserts. For some of our favorite recipes, click Recipes. If you'd like even more recipes and ways to prepare figs the Nutrient-Rich Way, you may want to explore The World's Healthiest Foods book. Individual Concerns Dried Figs and Sulfites Commercially grown dried figs may be treated with sulfur-containing compounds during processing to extend their shelf life. For details about possible adverse reactions to sulfites, please see our article An Overview of Adverse Food Reactions Nutritional Profile Figs are a good source of dietary fiber, vitamin B6, copper, potassium, manganese and pantothenic acid. Introduction to Food Rating System Chart In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system. Figs, fresh 1.00 medium 50.00 gramsCalories: 37 GI: medium Nutrient Amount DRI/DV (%) Nutrient Density World's Healthiest Foods Rating fiber 1.45 g 6 2.8 good vitamin B6 0.06 mg 4 1.7 good copper 0.03 mg 3 1.6 good potassium 116.00 mg 3 1.6 good manganese 0.06 mg 3 1.5 good pantothenic acid 0.15 mg 3 1.5 good World's Healthiest Foods Rating Rule excellent DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% very good DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% good DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% In-Depth Nutritional Profile In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Figs. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. Figs, fresh (Note: "--" indicates data unavailable) 1.00 medium (50.00 g) GI: medium BASIC MACRONUTRIENTS AND CALORIES nutrient amount DRI/DV (%) Protein 0.38 g 1 Carbohydrates 9.59 g 4 Fat - total 0.15 g -- Dietary Fiber 1.45 g 6 Calories 37.00 2 MACRONUTRIENT AND CALORIE DETAIL nutrient amount DRI/DV (%) Carbohydrate: Starch -- g Total Sugars 8.13 g Monosaccharides -- g Fructose -- g Glucose -- g Galactose -- g Disaccharides -- g Lactose -- g Maltose -- g Sucrose -- g Soluble Fiber -- g Insoluble Fiber -- g Other Carbohydrates 0.01 g Fat: Monounsaturated Fat 0.03 g Polyunsaturated Fat 0.07 g Saturated Fat 0.03 g Trans Fat 0.00 g Calories from Fat 1.35 Calories from Saturated Fat 0.27 Calories from Trans Fat 0.00 Cholesterol 0.00 mg Water 39.55 g MICRONUTRIENTS nutrient amount DRI/DV (%) Vitamins Water-Soluble Vitamins B-Complex Vitamins Vitamin B1 0.03 mg 3 Vitamin B2 0.02 mg 2 Vitamin B3 0.20 mg 1 Vitamin B3 (Niacin Equivalents) 0.25 mg Vitamin B6 0.06 mg 4 Vitamin B12 0.00 mcg 0 Biotin -- mcg -- Choline 2.35 mg 1 Folate 3.00 mcg 1 Folate (DFE) 3.00 mcg Folate (food) 3.00 mcg Pantothenic Acid 0.15 mg 3 Vitamin C 1.00 mg 1 Fat-Soluble Vitamins Vitamin A (Retinoids and Carotenoids) Vitamin A International Units (IU) 71.00 IU Vitamin A mcg Retinol Activity Equivalents (RAE) 3.55 mcg (RAE) 0 Vitamin A mcg Retinol Equivalents (RE) 7.10 mcg (RE) Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE) Carotenoid mcg Retinol Equivalents (RE) 7.10 mcg (RE) Alpha-Carotene 0.00 mcg Beta-Carotene 42.50 mcg Beta-Carotene Equivalents 42.50 mcg Cryptoxanthin 0.00 mcg Lutein and Zeaxanthin 4.50 mcg Lycopene 0.00 mcg Vitamin D Vitamin D International Units (IU) 0.00 IU 0 Vitamin D mcg 0.00 mcg Vitamin E Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.06 mg (ATE) 0 Vitamin E International Units (IU) 0.08 IU Vitamin E mg 0.06 mg Vitamin K 2.35 mcg 3 Minerals nutrient amount DRI/DV (%) Boron -- mcg Calcium 17.50 mg 2 Chloride 9.00 mg Chromium -- mcg -- Copper 0.03 mg 3 Fluoride -- mg -- Iodine -- mcg -- Iron 0.19 mg 1 Magnesium 8.50 mg 2 Manganese 0.06 mg 3 Molybdenum -- mcg -- Phosphorus 7.00 mg 1 Potassium 116.00 mg 3 Selenium 0.10 mcg 0 Sodium 0.50 mg 0 Zinc 0.07 mg 1 INDIVIDUAL FATTY ACIDS nutrient amount DRI/DV (%) Omega-3 Fatty Acids 0.00 g 0 Omega-6 Fatty Acids 0.07 g Monounsaturated Fats 14:1 Myristoleic 0.00 g 15:1 Pentadecenoic 0.00 g 16:1 Palmitol 0.00 g 17:1 Heptadecenoic 0.00 g 18:1 Oleic 0.03 g 20:1 Eicosenoic 0.00 g 22:1 Erucic 0.00 g 24:1 Nervonic 0.00 g Polyunsaturated Fatty Acids 18:2 Linoleic 0.07 g 18:2 Conjugated Linoleic (CLA) -- g 18:3 Linolenic 0.00 g 18:4 Stearidonic 0.00 g 20:3 Eicosatrienoic 0.00 g 20:4 Arachidonic 0.00 g 20:5 Eicosapentaenoic (EPA) 0.00 g 22:5 Docosapentaenoic (DPA) 0.00 g 22:6 Docosahexaenoic (DHA) 0.00 g Saturated Fatty Acids 4:0 Butyric 0.00 g 6:0 Caproic 0.00 g 8:0 Caprylic 0.00 g 10:0 Capric 0.00 g 12:0 Lauric 0.00 g 14:0 Myristic 0.00 g 15:0 Pentadecanoic 0.00 g 16:0 Palmitic 0.02 g 17:0 Margaric 0.00 g 18:0 Stearic 0.01 g 20:0 Arachidic 0.00 g 22:0 Behenate 0.00 g 24:0 Lignoceric 0.00 g INDIVIDUAL AMINO ACIDS nutrient amount DRI/DV (%) Alanine 0.02 g Arginine 0.01 g Aspartic Acid 0.09 g Cysteine 0.01 g Glutamic Acid 0.04 g Glycine 0.01 g Histidine 0.01 g Isoleucine 0.01 g Leucine 0.02 g Lysine 0.01 g Methionine 0.00 g Phenylalanine 0.01 g Proline 0.02 g Serine 0.02 g Threonine 0.01 g Tryptophan 0.00 g Tyrosine 0.02 g Valine 0.01 g OTHER COMPONENTS nutrient amount DRI/DV (%) Ash 0.33 g Organic Acids (Total) -- g Acetic Acid -- g Citric Acid -- g Lactic Acid -- g Malic Acid -- g Taurine -- g Sugar Alcohols (Total) -- g Glycerol -- g Inositol -- g Mannitol -- g Sorbitol -- g Xylitol -- g Artificial Sweeteners (Total) -- mg Aspartame -- mg Saccharin -- mg Alcohol 0.00 g Caffeine 0.00 mg Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database. References Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997 Apr 17;336(16):1117-24. 1997. Canal JR, Torres MD, Romero A, Perez C. A chloroform extract obtained from a decoction of Ficus carica leaves improves the cholesterolaemic status of rats with streptozotocin- induced diabetes. Acta Physiol Hung 2000;87(1):71-6. 2000. PMID:13400. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064. de Amorin A, Borba HR, Carauta JP, et al. Anthelmintic activity of the latex of Ficus species. J Ethnopharmacol 1999 Mar;64(3):255-8. 1999. PMID:13410. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210. Ludwig DS, Pereira MA, Kroenke CH, et al. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA 1999 Oct 27;282(16):1539-46. 1999. Pasman WJ, Saris WH, Wauters MA, et al. Effect of one week of fibre supplementation on hunger and satiety ratings and energy intake. Appetite 1997 Aug;29(1):77-87. 1997. Perez C, Canal JR, Campillo JE, et al. Hypotriglyceridaemic activity of Ficus carica leaves in experimental hypertriglyceridaemic rats. Phytother Res 1999 May;13(3):188-91. 1999. PMID:13420. Rubnov S, Kashman Y, Rabinowitz R, et al. Suppressors of cancer cell proliferation from fig (Ficus carica) resin: isolation and structure elucidation. J Nat Prod 2001 Jul;64(7):993-6. 2001. PMID:13390. Sellmeyer DE, Schloetter DE, Schloetter M et al. Potassium citrate prevents urine calcium excretion and bone resorption induced by a high sodium chloride diet. J Clin Endo Metab 2002;87(5):2008-12. 2002. Serraclara A, Hawkins F, Perez C, 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. 1998. PMID:13430. Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status--a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12. 2008. PMID:17764112. Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24