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| Ficus carica L. |
Systematic Position
Uses & Benefits:
Ficus carica, also known as the common fig, is one of the most popular and delicious fruits. It’s sweet and creamy flavor makes it an exceptional addition to everything from fruit salad to cheesecake to fresh mozzarella. Ficus carica was cultivated as early as 6500 B.C., and its nutritional value has been praised through history by multiple civilizations. If you’re new to this old fruit, learn more about its rich history and potential health benefits here!
Benefits:
The seeds in ficus carica are a valuable source of dietary fiber, making them helpful for weight loss and healthy digestion. The seeds also contain many essential minerals and vitamins, including zinc, iron, magnesium, vitamin A and vitamin C. The leaves can be eaten as an alternative to spinach or cooked like cabbage. In Ayurvedic medicine, it is used to treat problems related to female sexual health. In traditional Chinese medicine, it is used for respiratory ailments such as asthma and bronchitis. Some research has shown that extracts from ficus carica may help lower blood sugar levels in diabetics and reduce cholesterol levels in people with high cholesterol. While there isn’t much clinical evidence supporting any of these claims, ficus carica does seem to offer some nutritional value. It’s a good idea to include more fruits and vegetables in your diet if you want to improve your overall health—and adding ficus carica could be one way to do so.
Health Benefits:
Although not a lot of research has been done on ficus carica, preliminary research suggests that it might have some potential medicinal benefits. In one study, published in 2012 in African Journal of Traditional, Complementary and Alternative Medicines, it was found to be as effective at reducing inflammation as traditional painkillers. A double-blind placebo controlled study showed that eating its leaf or bark improves respiratory health. It is also thought to help lower blood sugar levels, reduce blood pressure and improve digestion. More studies are needed to confirm these findings but for now there is reason enough to include ficus carica in your diet.
Nutritional Facts
Although used for thousands of years to improve health and well-being, ficus carica has only recently come into scientific focus. The vegetable is rich in vitamin A, vitamin C, dietary fiber, potassium and manganese. A 1-cup serving supplies 21 percent of your daily value for folate, 19 percent for copper and 11 percent for magnesium. You also get 3 grams or more of protein per serving.
Beverages and Cooking:
The use of ficus carica as a culinary ingredient is not common. The fruit is eaten by some people, usually after being processed in various ways. This can include boiling with other foods (such as potatoes) to make a stew, or otherwise incorporating it into dishes that are prepared by stewing, such as soups and stews. In addition, dried figs are often used for their flavor in cakes and other desserts. However, fresh figs contain high levels of natural sugars which give them a very short shelf life; they must be stored at low temperatures to prevent spoiling within hours after harvest. Dried figs have less sugar content than fresh ones, so they have longer shelf lives and can be transported over longer distances. They were a staple food before refrigeration was available, particularly during winter months when fresh fruits were scarce.
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