Date: Thursday, March 18, 2010, 1:21 PM

The Fig: The powerful superfruit

By MARIAM ALIREZA

Published: Mar 17, 2010 15:27 Updated: Mar 17, 2010 15:27

Figs originated in the Middle East, but they are currently cultivated in the Med
iterranean basin and they have spread to other parts of the world. They are appr
eciated in Africa, the Middle East, the US and Asian countries for their rich ta
ste, nutritional value, and medicinal properties which maintain skin and treat i
ts imbalances and also how they affect digestive disorders. Due to its density o
f essential nutrients, figs are considered a wholesome food in famine-stricken r
egions.
Last week, I wrote about the leader of superfruits — mango. Mango was the first
place winner of Paul Gross’twenty superfruits, followed by fig, orange, strawber
ry, goji, red grape, cranberry, kiwi, papaya, blueberry, cherry, red raspberry,
seaberry, guava, blackberry, black currant, date, pomegranate, acai (assai), and
dry prune. I explored the fruit’s nutrient and phytochemical contents, uses, be
nefits to human health, research results, and its effects on disease. Every week
, I will discuss one superfruit according to the Gross list. The column today is
about the fig, the second most potent and researched superfruit.
Figs originated in the Middle East, but they are currently cultivated in the Med
iterranean basin and they have spread to other parts of the world. They are appr
eciated in Africa, the Middle East, the US and Asian countries for their rich ta
ste, nutritional value, and medicinal properties which maintain skin and treat i
ts imbalances and also how they affect digestive disorders. Due to its density o
f essential nutrients, figs are considered a wholesome food in famine-stricken r
egions.
The food industry seems to value the fruit’s benefits as well. Aside from being
consumed whole, fresh or dry, it has become a popular ingredient in many manufac
tured food items. It is found in snack bars, cereals, fruit leathers, and bakery
goods and is added to smoothies, cereals, and yogurt.
Figs offer a wealth of nutrients, which are important to maintain health. They a
re rich in protein, vitamins A, Bs, C, E and K, essential minerals, prebiotic (s
oluble) and insoluble fiber, and omega-3 essential fats (alpha-linolenic and li
nolenic acids in the seeds), which benefit the blood and vascular system, thus p
romoting heart health. Their natural sugars and nutrients boost energy and immun
ity.
Figs contain a variety of carotenoids, anthocyanins, polyphenols and the fiber i
n the skin of the fruit, more than the pulp, results in antioxidant benefits. Th
e darker the figs are, the greater amount of phytocompounds. Dry figs are more p
ractical to buy and store than fresh ones because they have a longer shelf life
and more uses in cooking and snack recipes. They add more nutritional value to s
nacks, dishes, salads, cereals, cakes, and desserts.
Figs have gone through significant research in the recent years. They are still
undergoing more exploration due to their potential effects on bacterial and vira
l infections, inflammation, pain, skin problems, cardiovascular, digestive, and
metabolic disorders, malnutrition, immune deficiencies, and even cancer.
Many of us fear eating figs, because they are calorie-dense, thus we forgo their
wealth of nutrients. Their sugars are natural and their vitamins, minerals, and
omega fats are even good for diabetics, but in very limited quantities. Their c
alories are healthy and supply sustainable energy for schoolchildren, sportsmen
and athletes when combined with nuts. They are healthy substitutes for sweets.
Four figs make a helping. If you have diabetes or are overweight, reduce this qu
ota within the allowed portion, but do not deprive your body of the plethora of
nutrients and healthful phytochemicals in the fruit.
According to Heinerman’s “Encyclopedia of Fruits, Vegetables, and Herbs”, figs
have many medicinal uses in traditional medicine. When cut and soaked in boiling
water, they make a soothing drink for sore throats, which is also good for the
lungs.
More interesting information in Heinerman’s book is that scientist Jonathan Hart
well in his five-year survey said that “figs were a useful treatment for differe
nt kinds of cancer.” Japanese scientists also found a compound called benzaldehy
de in steam-distilled figs, which acts against tumors on cancer patients, result
ing in higher chances of recovery.
In the Holy Qur’an, God began surat Al-Tin, “The Fig,” by swearing by the fruit:
“By the fig and the olive...” Allah gives us cues about the importance of the m
entioned fruits or foods in His Holy Book. Look closely and think about the othe
r foods such as olives, grapes, pomegranates, dates, onions, garlic, legumes, go
urds, whole grains, fish, honey, etc..., which were named in the Qur’an. Have th
ey not been auded as superfoods recently for their health benefits? Figs are als
o mentioned frequently in the Bible.
Recent scientific evidence points to figs’ influence on human health and effecti
veness against disease. Because scientific facts and clinical and medical resear
ches support their intake, we should include superfruits in our diets in order t
o maintain and enhance health. Remember, whole superfruits come with other bonus
es. They happen to be appealing to the palate, quenching to thirst, replenishing
to energy, and satisfying to the sweet tooth. Don’t hesitate. Start today!
N.B. Individuals with medical conditions or on medication should consult their p
hysicians when they decide to introduce anything new in their diet even if it is
natural!
© 2010 Arab News