Dried figs: uses and nutritional benefits

The fig tree is a small deciduous tree of the Moraceae family. It is appreciated for its fruit: the fig. Botanically, the fig is not a fruit, since it consists of several tens/hundreds of small fruits: achenes. To put it simply, a fig is a bag of small fruits. In nutrition, it is considered a delicious and nutritious fruit. Eaten fresh, candied or dried, it is a perfect accompaniment to sweet and savory dishes. Drying figs concentrates its flavors and benefits. Rich in fibers, flavonoids, phenolic acids, source of vitamin K, iron or copper, the fig gives us many therapeutic properties. It fights against oxidative stress, against dysmenorrhea, against muscular disorders, toning or remineralizing ... In short, the fig knows how to couple the gustatory pleasures and health benefits. Latin name: Ficus carica L. Botanical family: Moraceae. Part used : Fruit.

Recommended consumption

The dried fig is a dry fruit. It therefore contains more sugar than a fresh fig, the recommendations for daily consumption are defined. In classic cure or for pleasure, a portion of dried fig is estimated between 20 and 30 g per day, which represents a Lerida fig, or two to three Calabacitas figs per day.

In what form?

To make the most of their benefits, you can use them :

  • Whole
  • In pieces
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to make them easier to take:

  • Dessert
  • Yoghurt, dairy
  • Dish
  • Only
  • Mixed with other dried fruits
  • Muesli

Health Nutrition Benefits

25g of dried Figs contain a significant portion of the Population Nutritional Reference (PNR) for Potassium. They also contain, to a lesser extent, Vitamin K, Calcium, Copper, Iron and Manganese.

As such, Dried Figs can complement your healthy and varied diet.


Dried figs are naturally low in saturated fat and rich in fiber and antioxidants (copper, manganese, phenolic acids and flavonoids). They thus prevent the appearance of hypercholesterolemia and the progression of atheromatous plaques.

Digestive system

Dried Figs help regulate digestive transit. Indeed, their soluble fibers fight against diarrhea or prevent constipation (see our guides constipation and diet, diarrhea and diet).

Urogenital system

Regular consumption of dried figs would significantly reduce the severity and duration of pain caused by menstrual cycles.

Cardiac system

The dried Figs support a return to the normal of the blood pressure by its contribution in Potassium. Potassium has a hypotensive power. Within a varied and balanced diet, the potassium of dried Figs participates in the prevention of blood pressure disorders.

Nervous system, well-being

A general decline in performance can be caused by an insufficient intake of micronutrients. Figs provide the necessary nutrients to improve physical and intellectual capacities. They take part in the catabolism of micronutrients, by calcium, manganese and copper which enter the metabolic chains of energy production. They contribute to the conduction of the nervous system, always thanks to calcium, copper and also by Potassium. Finally, they fight against iron deficiency which affects physical and intellectual skills.

The nutrients in dried figs reinforce the benefits of a varied and balanced diet.

Muscles and joints

A calcium or potassium deficiency can cause muscle contraction problems. Dried Figs contribute to the proper functioning of muscles by providing these two minerals. The nutrients in dried figs reinforce the benefits of a varied and balanced diet.

Nutritional properties

Main properties

  • General stimulant (carbohydrates, calcium, copper, iron, manganese): dried Figs are among the dried fruits with the best nutritional profile among dried fruits. The energy is mostly carbohydrate, the preferred energy source of our body. They also ensure the production of energy, by providing cofactors of energy metabolism: calcium, copper, iron and manganese. In addition, copper is involved in the formation of noradrenaline, a neurotransmitter of the sympathetic nervous system that promotes excitement.
  • Antioxidant (copper, manganese, phenolic acid and flavonoid): many antioxidants constitute dried Figs: manganese and copper, two cofactors of SOD (superoxide dismutase), an enzyme that neutralizes the action of superoxide radicals; phenolic acids and flavonoids (gallic acid, chlorogenic acid, rutin, quercetin-3-O-rutinoside, hydroxycinnamic acids, flan-3-ols, flavonols, etanthocyanins, epicatechin...).
  • Uterine anti-spasmodic: a scientific study has shown that regular intake of dried Fig reduces menstrual distress and perceived stress. The participants suffered from dysmenorrhea, they noted an improvement in their quality of life during menstruation by reducing the intensity of pain and its duration.
  • Laxative (Fiber): dried Figs are rich in soluble fiber. Soluble fibers have the ability to form a gel when in contact with water, which firms up the texture of the stool. Nevertheless, in excess, they will tend to have a laxative effect by increasing the mass of the stools.

Secondary properties

  • Antihypertensive (potassium): potassium gives dried Figs a hypotensive power.
  • Nervous system regulator (potassium, calcium): by providing calcium and potassium, dried Figs participate in the transmission of the nervous message.
  • Participating in muscle function (potassium, calcium): dried Figs act on muscle contraction by providing calcium and potassium. The potassium allows the conduction of the nerve message and calcium muscle contraction.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : The Fig Tree

The fig tree belongs to the Moraceae family. It is a deciduous shrub, which can reach five meters in height and very fragrant. It is found mainly in the Mediterranean basin. The fig tree is cultivated for its fruit, which is currently considered the oldest domesticated fruit. Its fruit, moreover, is in reality a small bag which imprisons many achenes. Thus, what we consider as fruit: the Fig, is in truth a grouping of achenes. The latex of fig leaves is irritating because of the presence of furocoumarins in the composition. This shrub is rather resistant: it prefers warm climates, but does not require a particular soil to develop fully.

The wasp eater

You are not dreaming, the Fig is indeed a bee eater. Finally, its fruiting depends rather on a certain wasp.
The Fig is rather particular since from a botanical point of view, it is not a fruit. On the outside, it looks like a small bag imprisoning an orange-red pulp. This pulp is composed of tiny flowers: the bag is thus an inverted inflorescence. The imprisoned flowers cannot be fertilized without external help. This is where the pollinators come in: the fig wasps. This little insect is totally dependent on fig trees, as it is born, breeds and develops inside the Figs, and the Fig depends on its presence to fruit.
Before anything else, it is important to make a point about the structure of a Fig. At the end of the stalk is an orifice: ostiole. In the Fig, around the ostiole are the male flowers. At the bottom of the Fig, are the female flowers. Thus, there is almost no exchange between the area of male and female flowers.

Now, let's see how the pollination of the Fig takes place:

  • A female wasp enters through the ostiole of the Fig. Upon entering, the wasp gets stuck and will end her life in this new "house/prison". It is here that she lays her eggs, which will hatch, develop, and mate together... Always in the Fig.
  • Only the female wasps of this new generation can emerge from the Fig. Too tired, the male wasps will die without ever having been able to smell the outside air. On their way out, the female wasps will load themselves with fig pollen by rubbing against the male flowers.
  • Once outside, the new generation of female wasps will, in turn, seek to lay eggs in a new Fig to ensure the survival of the species.
  • By entering a new Fig, the female wasp will certainly remain stuck, lay eggs and die in the Fig; but she pollinates the flowers of the bottom (females) of the Fig. The fertilized female flowers thus give way to the orange pulp that we consume. And the cycle repeats itself, generation after generation.

In short, these two species (plant and insect) grow together, they depend on each other for their survival, we talk about mutualism. But don't worry, we don't consume a dead wasp as such when we eat a Fig. The Fig dissolves the wasp thanks to an enzyme called "ficin". This is why some vegetarians, vegans or vegetarians do not want to eat Figs.

Figs Calabacitas BIO...

15 notes

See the product