Health & Nutrition Recipes

9 Health benefits of Figs!

Today I am going to talk about my Love relationship with Fig and 9 Important health benefits of Figs, this heavenly fruit and why is it important to include fig in our diet?  how to make Fig salad with pomegranate and pistachio for this fall season! Jump to Recipe

Figs are in season now and they are my go-to kinda everyday fruit before it ends. try to choose the organic version as they have not been sprayed with pesticides and herbicides, two very dangerous toxic chemicals for the human body.


I love Fig so much and I wish I had a fig tree at home to produce fresh fig every day that I could pick right from the tree like the one we had when I was a kid! It was a green fig tree which to this day, I still remember the taste under my teeth with crunchy little seeds inside, juicy and very sweet. I was the kind of girl could not get enough of this magical fruit. I had to have at least 5-6 of them at a time to be fully satisfied! less than that offered was very upsetting! ūüôā

my grandmother (may her soul rest in peace) used to tell me off when I was hanging from her tree or climbing up to get the ripest ones! she would see me from the living room and run toward the front yard to stop me, not knowing I have saved a couple of those juicy figs already in my every single pocket that I had!

when I cut them from the tree I would call my grandma to show her these figs bleeding milk from the bottom bit which later on I have realized they were using it as a medicine in a variety of illnesses. It was fascinating! how nature provides all the natural remedies for the human body and we are still looking for pharmaceutical medication to heal a simple cold!

Fig Tree

There is nothing like the delicious taste of fresh figs, and while they are not available all year round, you can get dried figs throughout the year.

This fruit is native to the Middle East and Mediterranean. There are different varieties of fig which vary in color and texture, but they are all rich in dietary fiber, minerals including potassium, calcium, magnesium, iron and copper and are a good source of vitamins A, B, E, and K.

However, figs are rich in sugar and have a high glycemic index. Therefore, to enjoy the benefits of figs, it is recommended to eat them along with foods that have low glycemic index, such as walnuts, almonds or vegetables. Eating them together allows the fig (and the sugar) to be absorbed more slowly into the bloodstream.

Fresh or dried, figs have been used in traditional medicine to relieve a toothache, treat digestive problems, as a natural laxative, get rid of toxins, improve canker sores and even strengthen the nails. The Greeks also believed that figs increase male potency, and recommended it for their athletes.


Here are 9 Important Health Benefits of Figs:

1.    Figs can help improve digestive health.

Figs contain a significant amount of dietary fiber with 15 grams per cup. The daily recommended dietary fiber intake for men 38 grams and women 25 grams, respectively. Fiber can help promote regularity, preventing constipation, ulcerative colitis, colon cancer, fecal impaction, hemorrhoids, and irritable bowel syndrome known as IBS.

2.    Figs can help you have a more peaceful slumber.

Figs have been known to help an individual sleep with its high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Figs also help regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.

A double-blind study, published in the Journal of Research in Medical Sciences, investigated how magnesium supplementation affects the elderly in 46 participants. The participants who took supplementation had statistically significant increases in sleep time, sleep efficiency, the concentration of serum rennin, and the melatonin levels, all factors of overall sleep quality.

3.    Figs can contribute to maintaining a healthy blood pressure.

Figs are full potassium while having small amounts of sodium. One cup of figs contains 1,013 milligrams of potassium, compared to 14.9 milligrams of sodium. This ratio is critical for managing high blood pressure and improving heart efficiency.

According to the Centers for Disease Control and Prevention, those who eat a diet high in sodium and low in potassium are 50 percent more likely to die from any cause and about twice the risk of death from heart attacks.

4.    Figs can help to improve your kidneys.

Figs contain much potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidneys. The drupe also helps in reducing the concentration of uric acid in the blood and reducing the chances of kidney damage and the formation of renal calculi in that organ.

5.    Figs can help decrease the risk of various cancers.

Figs possess high amounts of the soluble dietary fiber pectin. Research published in the Journal of the National Cancer Institute suggests that pectin consumption could inhibit the spontaneous metastasis of prostate adenocarcinoma cells in rats. Fragments of pectin combine with galectin 3, a protein that plays a significant role in all stages of cancer.

6.    Figs can assist in energy production and antioxidant defense.

One cup of figs contains 38 percent of the mineral manganese, which is an essential cofactor in some enzymes important in energy production and antioxidant defenses. For example, some enzymes disarm free radicals produced within the mitochondria (the energy production factories within our cells), which require manganese.



7.    Figs can assist in a healthier circulatory system.

Copper and iron are essential for the new blood cell formation. One cup of figs contains 17 percent of the recommended value of iron and 21 percent for copper.  A deficiency in iron or copper can lead to anemia.

8.    Figs can help with sexual health 

For centuries, figs have been recommended as a way to correct sexual dysfunction like sterility, endurance, or erectile dysfunction. It has been a major part of mythology and culture, and most of the time, it is referenced as a powerful fertility or sexual supplement.

9.    Figs can control diabetes

The American Diabetes Association recommends figs as a high-fiber treat that helps promote functional control of diabetes. Figleaves reduce the amount of insulin needed by diabetic patients who have to regularly take insulin injections. They are rich in Potassium, which helps to regulate the amount of sugar absorbed by the body after meals. Large amounts of potassium can ensure that blood sugar spikes and falls are less frequent, so figs can help diabetics live a normal life.


Fig salad with pomegranate and pistachio

This healthy simple yet delicious salad is the perfect choice for this fall weather. full of nutritional values, all the ingredients are in season and you can find them at every farmer's market. Let's make it together!
Course Main Course, Salad, Side Dish
Cuisine Mediterranean, Modern, persian
Prep Time 10 minutes
Total Time 10 minutes
Servings 2
Calories 395 kcal
Author Monica


  • 4 Medium Figs fresh Organic
  • 1 Medium pomegranate seeded
  • 2 cups baby spinach or 1 bunch spinach
  • 2 cup mixed greens or rockets
  • 2 tbsp raw pistachio
  • 2 tbsp organic silken tofu or feta optional

Salad sauce

  • 1 Medium organic lime with the zest
  • 1 tsp French mustard
  • 2 tbsp olive oil extra virgin
  • 2 tsp maple syrup
  • 1/4 tsp Himalayan salt
  • 1/4 tsp mixed pepper


  1. - Wash all your ingredients properly. I use vegetable wash spray for the fruits and vegetable I buy To remove all the remaining residue of soil properly.

  2. - Cut the figs vertically into round shapes or just cross cut them into 4 pieces.
  3. - Use half of the pomegranate and remove the seeds carefully. Do not spread around as it would stain your clothes and any surface.
  4. - Chop the pistachio in smaller pieces
  5. - Chop the spinach if you are using bigger leaves

  6. - Now layer up your salad, add the mixed greens then the spinach, pomegranate, and the figs

  7. - Garnish your salad with pistachios

  8. - Mix all the sauce ingredient from above and pour over your salad.
  9. - Enjoy this Autumny salad!









Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.