Fig Fruit Health Benefits
The fig is an edible fruit of the Ficus carica species of the common fig tree or shrub of the flowering plant family Moraceae, native to the Mediterranean region and southern and western Asia. Figs have a rich history dating back 6000 years ago as one of the oldest known plants known to mankind believed to be one of the oldest cultivated plants. Figs have been cultivated since ancient times and now they are grown throughout the world. The common fig is indigenous to the area extending from Asiatic Turkey to northern India but natural seedlings grow in moist Mediterranean countries which are then cultivated in warmer climates. In the Mediterranean region fig fruit is widely used for both as a dried and fresh option referred to as “the poor man's food.” The fruit contains significant amounts of iron, phosphorus, potassium and calcium. “ They possess a diverse array of bioactive components including flavonoids, phenolic acids, carotenoids, and tocopherols, which has been used for centuries for traditional medicine and health promoting effects addressing gastrointestinal, respiratory, inflammatory, metabolic and cardiovascular issues,” PubMed.
“The global fresh fig market is projected to reach approximately $2,35 to $2.5 billion moving toward 2027 driven by a steady annual growth rate (CAGR) of about 7.0%” Mordor Intelligence. Consumers want nutritionally dense food options packed with fiber to replace refined sugars. “The California Fresh Fig Industry expects to harvest and sell nearly 10 million pounds of fresh fig fruit during the 2026 season.” Yahoo Finance. Fig fruit provides a natural sweetness containing essential nutrients, magnesium, potassium, calcium, iron, diary fiber and antioxidants other sweeteners lack. Popular fig varieties include Fignomenal Fig, Olympian Fig, Lattarula Italian Honey Fig, Violette de Bordeaux Fig, Chicago Hardy Fig, Black Mission Fig. The Fignomenal fig yields scrumptious sweet fruits indoors or out year round. Dwarf plants grow to 30” tall and offer an abundance of rich brown medium sized figs with reddish interior fruit and honeyed flavor. The dwarf plant is perfectly proportioned for pots which can be easily moved indoors over winter in northern areas.
Enjoy fig fruit every way baked, grilled fresh or dried all season long adding sweetness to any dish. Key attributes of a mature Fignomenal fig tree grown in zones 7-9 grows as a perennial plant growing 5 tall, with a mature spread of 5 feet across. The Olympian fig deserves a gold metal for its enormous harvest of fig fruits the size of tangerines big purple skinned fruits loaded with sweet reddish interior flesh. Key attributes of the Olympion fig tree growing in zones 6-10, requires full sun, grown as a perennial, producing everbearing fruits, growing to a height of 8 feet tall with a mature spread of 8 feet. Olympion fig is largely drought resistant, but may require occasional watering in an extended dry period. Lattarula Italian Honey Fig tree is a delectable deluge of yellow figs loaded with sweet amber pulp. Growing just 8 feet tall with a mature spread of 8 feet, in zones 7-10 as a perineal plant. If you live in the Northwest with cool summers and growing season the Lattarula Honey Fig tree is for you producing everbearing fruit.
Violette de Bordeaux fig plant is widely regarded as the finest tasting fig producing a small abundance of small medium sized purple black fruit with a deep strawberry colored interior pulp rich in sweet flavor. Hardy self fruiting plants produce a harvest of fruit that can be enjoyed fresh or dried edible options. Dried figs provide a sweet calorie dense food source that lasts throughout the winter season. 5 large figs is only 237 calories, 0.96 grams fat, 61.38 grams carbs, 4.2 grams protein per serving. Dried figs are perfect for snacking removing the pit then adding one toasted walnut half inside of each fig makes a quick healthy classic snack or Mediterranean treat. Fig fruit supplements are available in concentrated extracts or capsules, made from the fruit and leaves of the fig tree (Ficus carica) used to support blood sugar balance, digestion and overall wellness.
Cheers!
Patricia Lynn
Images Courtesy of Ella Olson at Unsplash . .
