The Fig
General Information on Figs
Figs have been farmed by people for thousands of years. They have been found in jars at the pyramids of Giza. Every inhabitant of Athens was a “philosykos,” literally translated, “a friend of the fig.” Early Olympic athletes were given figs as a training food and figs were given as laurels to the winners of the first Olympics as a “medal.”
Although considered a fruit, the fig is actually a flower inverted into itself. The seeds are the real fruit in figs. Native to areas from Asiatic Turkey to northern India, figs spread to all the countries around the Mediterranean. The Spaniards brought figs to the Americas in the early 16th century. The missionary fathers brought them to California… “Mission Fig” gets its name from this history. The Smyrna fig was imported from Turkey to California in 1882. It was given the name of Calimyrna in honor of the grower’s home.
Nutrient Composition of Dried Figs
Figs are low in sodium and cholesterol free. Dried figs have 244 mg of Potassium per 40 gram serving. Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. 1 A comparison of the nutrient content of figs with that of other common fruits is given in Table I. Figs have a high overall content of minerals. On a weight basis, figs contain more calcium than any of the fruits listed on Table I. Figs provide more fiber than all of the common fruits. A single serving (100g) contains more than 20% of the daily value of fiber. More than 28% of the fiber is soluble. Soluble fiber has been shown to help control blood sugar and lower blood cholesterol by binding it to the digestive tract.
Nonnutrients in Figs and Benefits in reducing Risk of Cancer
It has been estimated that up to 70% of the incidences of cancers are related to diet. Out of almost 200 epidemiological studies, the relationship between cancer risk and fruit and vegetable intake is exceptionally strong and consistent. Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, Vitamin A, or Vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. It is the hypothesis of many scientists that the polyphenols in the foods are responsible for reduced cancer risk. On a weight basis figs contain one of the highest concentrations of polyphenols among the commonly consumed foods and beverages.
Table I.
Comparison of Nutrients Provided in Serving Sizes of Common Fruits
| Fruit (g) | Calories | Dietary Fiber (g) | Potassium (mg) | Calcium (mg) | Iron (mg) |
| Apples (154g) | 91 | 3.0 | 17.7 | 11.0 | 0.3 |
| Bananas (126g) | 75 | 1.7 | 324 | 4.9 | 0.3 |
| Dried Figs (40g) | 113 | 4.9 | 244 | 53.0 | 1.2 |
| Oranges (154g) | 72 | 2.9 | 279 | 62.0 | 0.2 |
| Prunes (40g) | 109 | 2.4 | 290 | 7.2 | 0.6 |
| Raisins (40g) | 126 | 2.3 | 306 | 16.0 | 1.2 |
| Strawberries (147g) | 147 | 2.2 | 244 | 20.6 | 0.6 |
