According to the US Department of Agriculture, 100g of fresh figs contain about 35mg of calcium, while dried figs contain up to 162mg of calcium - higher than many common fruits.
This is a valuable natural source of calcium, especially useful for people who are lactose intolerant or want to supplement calcium from plants.
The calcium in figs not only helps strengthen bones and teeth, but also supports muscle and nerve function. A study from the National Institutes of Health (NIH) shows that adequate calcium intake can reduce the risk of osteoporosis in older adults and promote bone growth in children.
In addition to calcium, figs are also rich in fiber, potassium, magnesium, and polyphenol compounds. The insoluble fiber in figs aids the digestive system, helps relieve constipation, and maintains intestinal health.
Research from the Journal of Nutritional Science (2020) suggests that a diet rich in fiber may reduce the risk of cardiovascular disease and type 2 diabetes.
The potassium in figs helps regulate blood pressure, reduce the risk of stroke and protect heart health. At the same time, the polyphenols in figs act as antioxidants, helping to reduce inflammation and protect cells from damage caused by free radicals.
Benefits of figs for bone health:
A study from the American Journal of Clinical Nutrition (2018) showed that a diet rich in plant-based calcium, combined with magnesium and vitamin K, can boost bone density.
Figs provide all three of these components, making them an ideal food for maintaining strong bones, especially for premenopausal women and older adults – groups that are susceptible to bone loss.
Figs are also known to reduce the risk of chronic diseases. Polyphenols in figs help improve heart health by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. Polyphenols from antioxidant-rich fruits like figs may reduce the risk of cancer and neurodegenerative diseases.
Figs contain natural sugars that provide quick energy without causing blood sugar spikes, making them a great choice for a healthy snack.
How to add figs to your diet:
Figs can be eaten fresh, dried, or used in salads, smoothies, and jams. Using dried figs in desserts or as a nutritious snack is an easy way to get your daily dose of calcium and fiber.
