How fig is crucial for boosting your health and ways of eating it

Fresh figs are richer in Vitamin C, Vitamin A, and beta-carotene. (Photo: Katja Vogt via Unsplash)

A bobbing marsala mound in the array of fruits, and brooding ripely, the anjeer is probably the most de-glam of all in the winter cornucopia. Yet appearances are deceptive. Go pick a fig: it fills your mouth with a juicy, micro seed laced  squishy goodness, that is rich in fibre and fine nutrients.

Ayurveda spotlights the warming effect of figs inside the digestive environment, keeping us comfortable during the months when there is a nip in the air. When we experience an afternoon slump in energy levels, a quick chomp on figs fills us with natural energy due to their natural sugar content.

DRY OR FRESH

While the dried versions, are over-puckered and look anything but handsome, the fresh ones are a must-have. Says dietitian Ruchi Rai, of SRV Hospitals, Goregaon, “Fresh figs are a low-calorie, nutrient-rich sweet treat. On average, a single fresh fig contains approximately 30 to 40 calories. They are notably abundant in copper and vitamin B6. You can munch on fresh figs as they can satiate your cravings for sweetness without the added sugar content. While fresh figs do have some natural sugars, consuming a few as a snack is a sensible, low-calorie choice. Conversely, dried figs are laden with sugar and boast a high calorie content due to the concentrated sugars resulting from the drying process.”

“Fresh figs offer a nutritional powerhouse compared to their dried counterparts. Packed with hydration, fibre, and essential vitamins, they support digestive health and provide sustained energy,” says nutritionist, Nupur Patil. “The vibrant flavor and higher water content make fresh figs a delicious and nutrient-rich choice, elevating overall well-being in a wholesome and natural way.”

WEIGH YOUR OPTIONS

Reaching out for that pack of chips? Desist. “The natural absence of fat and cholesterol makes these soft, small green bulbous figs an excellent snack option,” says Ruchi. “Add to that the fig content of potassium, zinc and magnesium — the mineral traces that we seem to lack in as we grow older.”

The fibre content of figs contributes to a feeling of fullness, that supports your quest for weight loss. “Consumption of 2 to 3 dried figs or two fresh figs is a great nibble alternative to junk treats,” she adds. “Historically, figs have been employed as a home remedy or alternative treatment for digestive issues such as constipation. Their fibre content aids in enhancing digestive health by softening stools, increasing bulk, reducing constipation, and acting as a prebiotic, fostering a healthy gut environment.”

These cool-month, nutritional allies play an important role in supporting digestive health too. “Their gentle, soothing properties may aid conditions like Irritable Bowel Syndrome (IBS), and piles, offering relief and promoting a balanced digestive system. Including fresh figs in your diet can contribute to overall gastrointestinal well-being,” explains Nupur. Bursting with soluble fiber, vitamins, and antioxidants, they function as a gentle tonic for the digestive system, fortifying our immunity while aligning with the seasonal shift in metabolism. Incorporating figs into winter diets promotes both warmth and wellness, creating a delicious synergy between seasonal indulgence and nourishment.”

For optimal benefits, she suggests relishing fresh figs as a morning snack on an empty stomach. “The natural sugars provide a quick energy boost, aiding metabolism. Alternatively, enjoy them pre-workout for sustained fuel. Incorporating figs strategically enhances nutrient absorption and supports overall well-being, aligning with your daily health goals,” she adds.

You can store figs in the refrigerator, ideally in a perforated bag to maintain airflow. Quick consumption or drying is advisable to prevent spoilage. This ensures that the nutritional potency of figs remains intact, promoting both freshness and health benefits.

HOW TO HAVE IT?

Both fresh and dried figs are rich in calcium and fibre content and are good for the gut. (Photo: Tom Hermans via Unsplash)

Ruchi Rai lists ingenious ways in which you can enjoy the goodness of figs this season:

• Plump figs can be made into jams and tangy chutneys.
• Team the sweet flavour of figs with creamy mozzarella and bitter salad leaves like chicory.
• Grill or roast figs to enhance their natural sweetness and serve them with a drizzle of honey, a sprinkle of cinnamon, or a scoop of vanilla ice cream.
• Stuff figs with nuts, cheese, or chocolate for a more indulgent dessert option.
• Combine sliced figs with greens like arugula or spinach, nuts such as walnuts or almonds, and a tangy dressing like balsamic vinaigrette.

• Fresh figs are richer in Vitamin C, Vitamin A, and beta-carotene
• Both fresh and dried figs are rich in calcium and fibre content
• The natural enzymes in figs promote better gut health