Figs: A Surprising Bone Healthy Superfood (Plus An Easy Recipe)

Figs are one of the oldest cultivated fruits. For thousands of years, they've provided a sweet snack that contains a powerful combination of nutrients.

In this article, we'll break down the nutritional profile of figs so that you know exactly what you're getting with each tasty bite. Then we'll review how a diet that includes figs can have a positive impact on your health, including a close look at the bone-health benefits of the humble fig.

You'll also get an easy and delicious (no bake!) recipe for an irresistible fig-based snack.

What's In A Fig

Figs are relatively low in calories for their quantity of vitamins and minerals. For fruit, they have an unusually high concentration of minerals, all of which are Foundation Supplements. This makes figs a valuable addition to your diet.

One small (40-gram) fresh fig contains:¹

Calories: 30
Protein: 0 grams
Fat: 0 grams
Carbs: 8 grams
Fiber: 1 gram
Copper: 3% of Daily Value (DV)
Magnesium: 2% of DV
Manganese: 2% of DV
Potassium: 2% of DV
Riboflavin: 2% of DV
Thiamine: 2% of DV
Vitamin B6: 3% of DV
Vitamin K: 2% of DV

Figs also contain several antioxidant polyphenols, including anthocyanins, rutin, and the carotenoids lutein, zeaxanthin, β-cryptoxanthin, and β-carotene. These plant chemicals are especially valuable for their ability to reduce oxidative damage.

The figures above are for a single fresh fig, so with each additional fig you multiply the good!

Dried figs are also popular, and prized for their extended shelf life and versatility. Their nutritional profile is quite similar to that of a fresh fig, but more concentrated due to the removal of water. Although a single dried fig has 21 calories compared to 30 in a fresh fig, dried figs are smaller, so per gram, dried figs are higher in calories and nutrients.

Bear in mind that this comparison is by piece. Dried figs are much lighter than fresh figs, since almost all of their water has been removed. So 100g of dried figs includes a larger number of figs than 100g of fresh figs.

Consider the difference in equal masses of dried and fresh figs in these categories. A similar difference is found across all of the vitamins and minerals found in figs.²

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Nutrient	100g of Dried Figs	100g of Fresh Figs
Calories	249	74
Protein	3.3 grams	0.75 grams
Calcium	162mg (12% of DV)	35mg (3% of DV)
Iron	2mg (11% of DV)	0.37mg (2% of DV)
Copper	0.29mg (32% of DV)	0.07mg (8% of DV)
Vitamin K	15.6mcg (13% of DV)	4.7mcg (4% of DV)

The most significant difference between fresh and dried figs is that dried figs are often sweetened with sugar. Make note of whether your dried figs are sweetened or not, and adjust your consumption accordingly.

Synopsis

Figs are an unusually good source of minerals, including copper, potassium, and manganese. Dried figs weigh less than fresh figs, so an equivalent weight of dried figs is more densely nutritious. However, dried figs are sometimes sweetened with sugar, so be careful not to accidentally spike your sugar consumption.

Health Effects Of Figs

Figs are native to the Middle East and Western Asia, where they have long been held in high regard for their health benefits. They possess a variety of beneficial plant compounds including flavonoids, phenolic acids, carotenoids, and tocopherols.

Figs have been used for centuries in traditional medicine to address gastrointestinal, respiratory, inflammatory, metabolic, and cardiovascular problems. In recent times, figs have been studied to assess the beneficial effects of these many micronutrients on different bodily systems.

Digestive Health – Figs are an excellent source of fiber , which promotes good digestive health and helps to reduce inflammation. Figs also serves as a prebiotic by supporting the healthy bacteria in the gut.³

Metabolism – The copper content of figs supplies multiple body processes with this crucial mineral. Copper is necessary for regulating metabolism, energy production, forming blood cells, and maintaining connective tissues and neurotransmitters.

Cardiovascular Health – Some studies have found that figs improve blood pressure levels, decreasing the risk of heart disease. One such study observed that fig extract decreased blood pressure in rats regardless of whether their blood pressure levels were initially normal.⁴

Synopsis

Figs contain many plant compounds with beneficial effects. They are known to offer benefits for digestion, metabolism, and cardiovascular health.

Bone Benefits Of Figs

A study on how figs impact bone health was published in the journal Sains Malaysiana in November 2018. This systematic review examined five previous studies about figs and bone health.

It included studies on the mineral content of figs and the impacts of figs on the molecular mechanisms of the bone remodeling process.

One of the studies measured the effect of four types of long-chain polyunsaturated fatty acids (PUFAs) from figs. They found that these fatty acids interacted with the RANKL pathway to reduce the differentiation of osteoclasts– the cells that resorb old bone.⁵

Another study found that compounds in figs prevented inflammation that has been linked to bone destruction. They observed that figs supported the creation of new bone in several studies.⁵

The researchers concluded that Ficus carica, the latin name for the fig, “has beneficial effects on bone health due to its high minerals content and inhibition of osteoclastogenesis via RANKL pathway.”⁵

In addition to these findings, figs are an alkalizing food. By helping to reduce the risk of acidosis and accompanying bone loss, figs can help prevent and reverse osteoporosis.

Synopsis

Figs help keep the bone remodeling process balanced and healthy. They protect bone through polyunsaturated fatty acids that help limit the creation of osteoclasts; they prevent bone damaging inflammation; and figs are an alkalizing food that can help prevent acidosis.

A Fun Way To Eat More Figs

Plain figs make an excellent snack and they are also a great addition to a salad, chopped as a topping for oatmeal, or combined with nuts as an energy-rich snack.

This recipe offers another way to include figs in your daily diet. These fig bites are packed with protein-rich nuts and feature delicious antioxidant-rich dark chocolate.

Figtastic Energy Bites

pH-Balanced
15 Bites

Ingredients:

1.5 cups dried figs
½ cup almonds
½ cup pecans, cashews, or walnuts
3 tablespoons ground flax seeds or chia seeds
1 teaspoon vanilla extract
1 teaspoon honey
¼ cup dark chocolate chips
Pinch of sea salt

Directions:

Soak the figs in warm water for about 10 minutes.
While figs are soaking, add the nuts to a blender or food processor and pulse until coarsely chopped.
Add the rest of the ingredients except the chocolate chips and blend until well mixed.
Drain the figs and add to the blender or food processor. Blend on low speed until a sticky dough forms.
Place the dough mixture in a bowl and fold in the chocolate chips.
Form into balls and place in the refrigerator for 30 minutes before consuming. Refrigerate in an airtight container. They will stay fresh for 10 days.

What This Means To You

Add figs to your fruit shopping list and put their alkalizing power into your diet. Ensuring that your meals are full of colorful fruits and vegetables is one of the best ways to support bone health.

For more recipes featuring bone-building foods check out Bone Appétit, the Save Institute's cookbook and meal planner. Eating a varied and bone-healthy diet can be easy, fun, and delicious with the right guide– and Bone Appétit is crafted with you in mind. Dive into its hundreds of recipes and release your inner chef.

By making delicious and nutritious food to eat, you're also creating a brighter and more active future for yourself. Enjoy!