Introduction

Figs (Ficus carica, L.) belong to the Moraceae (mulberry) family, a type of deciduous tree or shrub native to the Middle East and Southwest Asia.¹ Figs can strengthen the immune system via numerous mechanisms due to their rich nutritional profile and bioactive compounds.

Figs can be classed as a superfood. They are an incredible source of fibre and natural sugars. The whole fruit is safe to eat, whilst being packed with immune-boosting Vitamins A and C, calcium, potassium, and magnesium. They also possess excellent anti-inflammatory properties aiding in digestion, promoting healthy skin, and balancing glucose levels. The leaves can be dried for use in herbal teas.²

Let’s talk about how they contribute to immune health

Figs are a brilliant source of bioactive components including vitamins, minerals, organic acids, amino acids, dietary fibres, and an array of phytochemical components, including carotenoids and polyphenolic compounds.³

Rich in vitamins and minerals

This figure demonstrates the vitamin profile of figs. Figs are a reliable source of vitamin C, vitamin A, and vitamin K. They are also rich in vitamins B6, B1, B2, B3, and B5, in descending order. Additionally, figs contain some amounts of vitamin E, but they absolutely lack vitamin B12, vitamin B9, and vitamin D.

Vitamin C: Figs are a good source of vitamin C, which is crucial for the immune system. Vitamin C stimulates the production of white blood cells, which are essential for fighting infections. It also acts as an antioxidant, protecting cells from damage by free radicals.

Morgan et al. reported the presence of vitamin C in fresh figs from Kadota and Calimyrna. The quantities of vitamin C in figs are very similar to those of grapes and apricots but lower than fresh peaches and prunes. The water-soluble vitamin C found in figs is a great natural antioxidant and aids in the reduction of non-enzymatic oxidation of vegetables and fruits.⁴

Vitamin A: This vitamin is important for maintaining the integrity of mucosal barriers (e.g., in the gut and respiratory tract), which form the body’s first line of defence against pathogens.

Carotenoids are a kind of vitamin A found in plants. Several epidemiological studies have revealed that increasing carotenoids in one's diet results in a reduced risk of acquiring numerous degenerative diseases, such as cancer, cardiovascular disease, and ophthalmological disease.⁵ Carotenoids have an impact on cellular signalling and may activate redox-sensitive regulatory mechanisms.⁶

Antioxidant properties

Figs contain a variety of antioxidants, including flavonoids and polyphenols, which help protect immune cells from oxidative stress. Oxidative stress can impair immune function and increase susceptibility to infections. Antioxidants can prevent the generation of reactive oxygen substances.⁴

A study has been conducted to determine the content of some bioactive components and evaluate antioxidant properties in extracts of five fig cultivars. As a result, it was concluded that Fig fruit extracts contain high antioxidant activity. Because of its properties, Ficus carica or its methanolic extracts can be used as a natural source of antioxidants, i.e., potential constituents in food or pharmaceutical products.⁷

Additionally, the antioxidant effects of phenolic compounds are largely responsible for their health benefits. These are linked to the chemical diversities of phenolics, particularly the hydroxyl groups on the aromatic rings. Furthermore, their bioactivity is affected by the structure of the hydroxyl groups connected to the phenolic constituent.

Anti-inflammatory effects:

Chronic inflammation can weaken the immune system. Figs have anti-inflammatory properties due to their bioactive compounds, which help modulate the body's inflammatory response, supporting overall immune health.

In addition to their culinary versatility, figs have a lingering history of value in traditional medical practices such as Chinese and Indian (Siddha and Ayurvedic) systems. They have been used for centuries due to their beneficial effects on various health conditions, including gastrointestinal, respiratory, inflammatory, metabolic, and cardiovascular disorders. 

The leaves and fruit of the plant have been proven to show a positive effect in Inflammatory and Carcinogenic conditions, by means of In vivo and in vitro studies.

In addition, Ficus carica (fig) and Olea europaea (olive) have demonstrated the presence of pro-inflammatory cytokines. Therefore, their consumption can be useful in the prevention or treatment of inflammatory diseases.⁸

Dietary fiber

A healthy gut is crucial for a robust immune system since a significant portion of the immune system resides in the gastrointestinal tract. Dietary fibre also helps in the production of short-chain fatty acids (SCFAs), which have anti-inflammatory properties. The high fibre content in figs supports a healthy gut microbiome.

Figs have long been used as an indigenous remedy or an alternative treatment for digestive problems like constipation. They contain fibre that helps promote digestive health by softening and adding bulk to stools, reducing constipation, and serving as a prebiotic or food source for the healthy bacteria populating your gut.

In animal studies, fig fruit extract or paste has been demonstrated to help speed up the movement of food through the digestive tract, reducing constipation and improving the symptoms of digestive disorders like ulcerative colitis.

Prebiotic potential

Prebiotics are basically, bioactive compounds added to or naturally occurring in some foods serving as substrates for specific host microorganisms of the gastrointestinal tract, presenting health benefits. 

Figs contain prebiotics, which are types of fibre that promote the growth of beneficial gut bacteria. A balanced gut microbiota enhances immune function by stimulating the production of antimicrobial peptides and modulating immune responses.

The fibre in figs supports bowel regularity. Figs also have prebiotics, which help feed beneficial probiotic bacteria in the gut tied to anti-inflammation. Fig consumption may also be helpful for people with irritable bowel syndrome (IBS) who suffer from predominant-constipation IBS, also known as IBS-C.

In one study people with this condition who ate about four dried figs twice per day experienced less pain, defecation, and hard stools as compared to those who received a placebo.

Essential minerals

There are two main categories of nutrients namely, macronutrients and micronutrients. Micronutrients are needed by the body in tiny amounts, whereas macronutrients are needed in high amounts. Vitamins and minerals are the micronutrients that aid humans in the development of structural and metabolic processes. Ficus carica contains significant amounts of phytochemicals, in addition to minerals and vitamins and it is prepared in various ways, such as in a fresh, dried, concentrated and paste state.⁴ Figs provide essential minerals like potassium, magnesium, and calcium. Magnesium, in particular, plays a role in immune function by supporting the activity of various immune cells, including lymphocytes and macrophages.

Figs have been shown to be the highest in mineral content compared to other common fruits⁹. They have a good amount of minerals like potassium, calcium, sodium, magnesium, and phosphorous.³

Phytochemicals:

The phytochemical composition of fruits is a distinguishing factor in the identification of the health benefits of fruits in the diet. Figs are a rich source of bioactive components including an array of phytochemical components that include carotenoids and polyphenolic compounds. However, figs are not sufficiently appreciated in terms of health benefits compared to other fruits.

The two major categories of phytochemicals found in figs include polyphenols and carotenoids. The major polyphenols contained in figs include phenolic acids, flavones, flavonones, flavonols, anthocyanins, and proanthocyanidins. Red wine and tea are the two prominent and well-established sources of various phenolic compounds and, the phenolic content of figs is higher than theirs. In addition, the anthocyanin content in certain fig cultivars is comparable to blackberries and blueberries.¹⁰

Figs are rich in phytochemicals such as ficin, which can have antiviral, antibacterial, and anti-inflammatory effects. These compounds can help the body ward off infections and support immune system health.

Bio-accessibility stands for the nutrient proportion contained in a food that becomes available for the purpose of direct absorption or biotransformation by the gut microbiota during the digestive process. Bioavailability, on the other hand, describes the proportion of a nutrient that has been ingested, absorbed and reaches the systemic circulation or specific tissues and organs in the body, in its intact or metabolized form. These absorbed nutrients or phytochemicals are then, capable of exerting a biological action or being stored for future use.¹¹ The phenolic compounds from figs are not readily bio-accessible, as reported by various studies using in vitro gastrointestinal digestion models.

Summary

In summary, figs support the immune system through their high content of vitamins, minerals, antioxidants, dietary fibre and anti-inflammatory compounds. Incorporating figs into a balanced diet can contribute to overall immune health and resilience against infections.

FAQs

What are figs good for?

Figs are a rich source of fibre, vitamins, and minerals, that play a role in promoting digestive health, supporting heart health, and providing essential nutrients. Their natural sweetness makes them a delicious and nutritious addition to a balanced diet.

Are figs good for diabetics?

Figs can potentially be a part of a diabetic-friendly diet due to their high fibre content. In addition, they aid in the regulation of blood sugar levels. It’s important for individuals with diabetes to consult with a healthcare professional for personalized dietary advice.

Are figs good in pregnancy?

Figs can be a nutritious addition to a pregnancy diet, offering essential nutrients like iron, vitamins and dietary fibre. However, pregnant individuals should seek advice from a healthcare professional to ensure a well-balanced and safe dietary plan.

Are figs good for weight loss?

Figs have the potential to support weight loss efforts being low in calories and high in fiber, promoting a feeling of satiety. Nevertheless, individuals aiming for weight loss should seek guidance from a healthcare professional to create a personalized and sustainable dietary plan.

Can figs cause acne?

Figs are unlikely to cause acne directly, however, individual reactions to certain foods have a variability. If you notice a correlation between fig consumption and skin issues, consider consulting with a dermatologist for personalized advice on managing skin health.