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 textur e 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 fa mily. 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 b y 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, creatin g a sweet and nutritious dried fruit that can be enjoyed throughout the year. Nutrients in Figs 1.00 medium (50.00 grams) Nutrient%Daily Value fiber5.8% potassium3.3% manganese3% vitamin B63% Calories (37)2% 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 nut rients provided by Figs can be found in the Food Rating System Chart. A link tha t 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 Help Lower High Blood Pressure Figs are a good source of potassium, a mineral that helps to control blood press ure. 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, t hey may be deficient in potassium. Low intake of potassium-rich foods, especiall y when coupled with a high intake of sodium, can lead to hypertension. In the Di etary Approaches to Stop Hypertension (DASH) study, one group ate servings of fr uits and vegetables in place of snacks and sweets, and also ate low-fat dairy fo od. 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). A Sweet Way to Lose Weight Figs are a good source of dietary fiber. Fiber and fiber-rich foods may have a p ositive effect on weight management. In one study, women who increased their fib er intake with supplements significantly decreased their energy intake, yet thei r hunger and satiety scores did not change. Figs, like other high fiber foods, m ay be helpful in a weight management program. Fruit and Cereal Fiber Protective against Postmenopausal Breast Cancer Results of a prospective study involving 51,823 postmenopausal women for an aver age of 8.3 years showed a 34% reduction in breast cancer risk for those consumin g the most fruit fiber compared to those consuming the least. In addition, in th e subgroup of women who had ever used hormone replacement, those consuming the m ost fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least. Int J Cancer. 2008 Jan 15;122(2):4 03-12. Fruits richest in fiber include apples, dates, figs, pears and prunes. When choo sing a high fiber cereal, look for whole grain cereals as they supply the most b ran (a mere 1/3rd cup of bran contains about 14 grams of fiber). An Insulin-Lowering Leaf in Diabetes You probably do not think about the leaves of the fig tree as one of fig's edibl e 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 antidiabe tic properties and can actually reduce the amount of insulin needed by persons w ith 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. Bone Density Promoter Figs are a fruit source of calcium (79 milligrams in an 8 oz-wt serving), a mine ral that has many functions including promoting bone density. Additionally, figs ' potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to further prevent bone s from thinning out at a fast rate. 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, f ig leaves inhibited the growth of certain types of cancer cells. Researchers hav e 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 sy stem as a good source of the trace mineral manganese. Protection against Macular Degeneration Your mother may have told you carrots would keep your eyes bright as a child, bu t 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-relat ed 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 t he effect of study participants' consumption of fruits; vegetables; the antioxid ant vitamins A, C, and E; and carotenoids on the development of early ARMD or ne

ovascular ARMD, a more severe form of the illness associated with vision loss. F ood intake information was collected periodically for up to 18 years for women a nd 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 to ssing a banana into your morning smoothie or slicing it over your cereal, toppin g off a cup of yogurt or green salad with a couple of diced figs, and snacking o n 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 fro m 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 delic ate and perishable, some of their mystique comes from their relative rarity. Bec ause 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 fa mily. 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 variet y, 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 gr een 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 ce ntury BC, to ancient Greece, where they became a staple foodstuff in the traditi onal diet. Figs were held in such esteem by the Greeks that they created laws fo rbidding 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 alre ady known. Figs were later introduced to other regions of the Mediterranean by ancient conq uerors and then brought to the Western Hemisphere by the Spaniards in the early 16th century. In the late 19th century, when Spanish missionaries established th e mission in San Diego, California, they also planted fig trees. These figs turn ed 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 20t h century that California began focused cultivation and processing of figs. Toda y, 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 c lues into their freshness and taste. They should have a mildly sweet fragrance a nd 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 fr uits fully ripen, almost to the point of spoilage, their antioxidant levels actu ally 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 t o brown a color change caused by the breakdown and disappearance of chlorophyll, w hich gives leaves and fruits their green color. Until now, no one really knew what happened to chlorophyll during this process, but lead researcher, Bernard Kr utler, and his team, working together with botani sts over the past several years, has identified the first decomposition products in leaves: colorless, polar NCCs (nonfluorescing chlorophyll catabolytes), that contain four pyrrole rings like chlorophyll and heme. After examining apples and pears, the scientists discovered that NCCs replace th e chlorophyll not only in the leaves of fruit trees, but in their very ripe frui ts, especially in the peel and flesh immediately below it. "When chlorophyll is released from its protein complexes in the decomposition pr ocess, it has a phototoxic effect: when irradiated with light, it absorbs energy and can transfer it to other substances. For example, it can transform oxygen i nto a highly reactive, destructive form," report the researchers. However, NCCs have just the opposite effect. Extremely powerful antioxidants, they play an imp ortant protective role for the plant, and when consumed as part of the human die t, NCCs deliver the same potent antioxidant protection within our bodies. . Ange w Chem Int Ed Engl. 2007 Nov 19;46(45):8699-8702. California figs are available from June through September with the exact timing varying with the variety. Some European figs are often available throughout autu mn. When purchasing dried figs, make sure that they are still relatively soft, f ree of mold, and have a mellow, pleasant smell. Dried figs are available through out the year. Ripe figs should be kept in the refrigerator where they will stay fresh for abou t 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. Th ey 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 fro m 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 dri ed 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. Individual Concerns Figs and Oxalates Press; 1988. 1988. PMID:15220.