What is the fig? Origin and botanical characteristics
The fig It is the early fruit of certain varieties of fig tree (ficus carica), a species belonging to the mulberry family. This fruit is highly appreciated for its delicate flavor and soft sweetness, in addition to being considered one of the jewels of the summer season for its limited availability.
Actually, The fig is not a conventional fruit but an infructescence, that is, an inverted and closed flower that encloses hundreds of small flowers inside, a phenomenon shared with other fruits such as blackberries or strawberries. Botanically, Fig trees can be biferous, capable of producing two annual crops: the first is the breva (which ripens at the beginning of summer) and the second is the fig (which ripens at the end of summer and beginning of autumn).
Figs are formed from the buds of the old wood of the fig tree, that is, they are fruits that begin their development at the end of the previous season and remain dormant during the winter, completing their development. ripening with the arrival of heat.
As for appearance, they are usually larger than a fig, have a pear-like shape and can vary in color from green to dark purple as they ripen. Their skin is usually thicker and tougher, while the flesh is juicy, pinkish or whitish, and less sweet than that of a fig. This difference is due to the lower sugar content of the fig compared to the fig.
The differentiation with the fig is fundamental: the fig It is the fruit of early maturation and is harvested at the beginning of summer, while FIG It appears towards the end of the summer season. The popular saying "from figs to figs" refers to the scarcity and seasonality of these fruits.
Nutritional composition of the fig
The fig stands out for its nutritional composition, which makes it an ideal option for those who want a balanced diet, rich in nutrients and with numerous health benefits.
- Water: Around 75-80% of its composition is water, which contributes to its moisturizing power and diuretic effect natural.
- Calorific value: It has a low energy content, with an average of between 65 and 74 kcal per 100 grams, depending on the variety and ripeness.
- Carbohydrates: Rich in natural sugars such as fructose, glucose and sucrose, they provide between 16 and 19 grams of carbohydrates per 100 grams. Therefore, it is a quick source of energy, ideal for athletes and people with higher energy demands.
- Fiber: Its fiber content reaches 2,5-3 grams per 100 grams, divided between soluble and insoluble fiber, favoring digestion and regulating intestinal transit.
- Lipids: Its fat content is very low, although the presence of phytosterols It provides benefits against some inflammatory diseases and helps regulate cholesterol.
- Proteins and amino acids: The fig contains small amounts of protein, but stands out for its richness in up to 17 different amino acids, including aspartic acid, glutamic acid, proline, alanine and leucine, which influence metabolism and muscle recovery.
Vitamins present in figs
- Vitamin A (Provitamin A)Approximately 8-25 mcg per 100 grams. Essential for eye health, healthy skin, and immune system protection.
- Vitamin C: Between 2 and 3,5 mg per 100 grams. It is known for its antioxidant effects and its role in preventing infections and maintaining mucous membranes.
- B vitamins (B1, B2, B3, and B6): Important for energy utilization, brain function, and proper cell development. Vitamin B1 is essential for carbohydrate metabolism, while B6 influences brain development and immune response.
- Vitamin K: Contributes to proper blood clotting and bone health.
Essential minerals
- Potassium: Between 235 and 270 mg per 100 grams. It is essential for fluid balance, nerve transmission, and muscle function.
- Magnesium: Provides approximately 20 mg per 100 grams. It participates in muscle contractility and the nervous system.
- Football: Between 35 and 38 mg per 100 grams. It promotes the formation and maintenance of bones and teeth, although its absorption is lower than that of dairy calcium.
- Iron: Between 0,37 and 0,6 mg per 100 grams. Essential for transporting oxygen through the blood.
- Sodium: Very low, which makes figs a suitable food for people with hypertension.
Other notable compounds
- AntioxidantsFigs contain polyphenols, flavonoids (such as quercetin and luteolin), and anthocyanins, which are responsible for their antioxidant capacity and characteristic color. These compounds help neutralize free radicals and prevent cellular aging.
- Organic acids: They contribute to the digestive improvement and the slightly acidic flavor of the fruit.
- Phytosterols: They are usually present in small quantities and help reduce blood cholesterol levels.
Properties and health benefits of figs
Thanks to its very complete composition, the fig provides Multiple benefits for health and is a highly recommended fruit for different population groups:
- Natural source of energy: The high concentration of natural sugars makes it an excellent option for replenishing energy after physical activity or when tired.
- Satiating and intestinal regulating effect: Its richness in fiber helps promote a feeling of satiety and prevents or improves constipation. Furthermore, the combined action of soluble and insoluble fiber aids stool formation, improves intestinal transit, and protects against colon cancer by reducing the contact time of harmful substances with the intestinal mucosa.
- laxative propertiesTraditionally, figs have been recommended to combat constipation, especially in the elderly, children, and people with slow digestion.
- Cholesterol control: Viscous gels formed by soluble fiber can trap cholesterol, decreasing its absorption at the intestinal level.
- Help with weight loss diets: It provides satiety with low calorie content and is highly recommended in weight control diets or for those who want to avoid glucose spikes due to its low glycemic index.
- Regulation of blood pressureThanks to its potassium and low sodium content, figs are suitable for people with high blood pressure or cardiovascular conditions. In addition, anthocyanins also contribute to the protection of the circulatory system.
- Diuretic effect: The high water and potassium content promotes fluid elimination, helping in cases of fluid retention and promoting natural kidney cleansing.
- Recommended for athletes and people with high energy demands: Its sugar, fiber, and essential mineral content helps in the recovery of muscle glycogen after significant physical exertion, while fiber may not be recommended just before a competition.
- Strengthening of the immune systemAntioxidant vitamins, especially vitamin C and provitamin A, help protect against infections and promote the proper functioning of the immune system.
- Benefits for pregnant women, infants, children and adolescents: Its essential nutrients, ease of digestion and emollient action on mucous membranes make the fig an ideal food for ages and stages of growth or greater nutritional demand.
- Contribution to bone health: The calcium, magnesium and vitamin K present directly participate in the formation and maintenance of bones.
What is the difference between figs and brevas?
Confusion between the two fruits is common, but there are notable differences that are worth knowing:
- Origin and maturationFigs grow from dormant buds that have remained dormant during the winter and ripen in early summer. Figs, on the other hand, develop and ripen within the same year, in late summer or early fall.
- Size and shapeFigs are larger, usually pear-shaped, and have thick skin, while figs tend to be smaller, thin-skinned, and more rounded.
- Taste and texture: Figs offer a less sweet flavor and a firmer texture compared to figs, which are much juicier and sweeter today due to their longer ripening time.
- Color: Both can vary in color from green to dark purple, so color is not valid to distinguish them, although in general the figs tend to be somewhat darker.
- Season of consumptionFigs are enjoyed from late spring to early summer, while figs appear later.
How to consume and use figs in cooking?
The culinary versatility of the fig is remarkable, as its delicate flavor blends seamlessly into sweet, savory, and even gourmet dishes. Here are some ideas and tips to help you enjoy it to the fullest:
- FreshEnjoying them raw is the easiest option. All you need to do is wash them and remove the stem. They're usually eaten when the skin is wrinkled and the flesh is a deep pink.
- SaladsAdd fig pieces to combinations of greens, spinach, nuts like walnuts or almonds, and intense cheeses like goat or blue cheese. The sweet-salty contrast brings freshness and originality.
- With dairyThey're delicious served with yogurt, kefir, or cottage cheese. Mixing chopped figs with honey is a quick and healthy dessert option.
- In pastry: Use them in cakes, biscuits, muffins or pancakes. They can also be caramelize or cook into compotes homemade.
- Roasted figsCut them in half and bake briefly. You can add a touch of honey or toasted nuts.
- In meat dishes: Suitable to accompany game meats, pork or poultry, providing a sweet and juicy nuance.
- In jams and preserves: The fig is perfect for making homemade sweets, jams and candied fruit, which can be preserved and enjoyed all year round.
- In smoothies and ice creams: Blend with banana, plant-based milk, or yogurt for refreshing summer smoothies.
Storage and consumption recommendations
The fig is a very delicate fruit which must be handled carefully to avoid deterioration. It is recommended:
- Keep them in the refrigerator and consume them within two or three days of purchase.
- Avoid stacking them and do not wash them until ready to eat to prolong their freshness.
- Do not consume them if they have reddish openings, a sign that they have begun the fermentation process.
- To enjoy the highest quality, consume them in season, when the skin shows slight wrinkles and the flesh is juicy.
Cultural curiosities and traditional uses
Its consumption dates back to ancient times, and it was a favorite food of philosophers and athletes during the Greco-Roman era. Plato and Galen already recommended the fig to participants in the Olympic Games, and in Spanish popular culture, the expression "from figs to brevas" It is associated with rare or infrequent events, reflecting the short seasonality of the fruit.
In different regions, figs are consumed as a traditional dessert (such as in Bogotá, accompanied by dulce de leche or cheese) or combined with pastries and savory dishes during local festivities.
La breva (a wind) It stands out for its nutritional value, unique flavor, and culinary versatility. Enjoying this seasonal fruit is an excellent way to take advantage of its health benefits, hydrating properties, and digestive properties. Incorporating it into your diet during its brief presence in markets allows you to enjoy an exceptional culinary and healthy experience.
