Figs For Bone Health And Strength

Introduction

Many people have likely suffered back, neck, or joint pain at some point. These issues may indicate poor bone health. According to the World Health Organization (WHO), about 1.71 billion people suffer from bone and joint disorders.¹ These disorders cause serious pain and affect mobility, making simple tasks like standing or walking challenging.^1,2 

While there are several approaches to improving bone health, a diet high in calcium and vitamins is thought to be crucial for maintaining bone health. Dairy products are commonly recommended for bone health due to their high calcium content.^3,4 However, they may not be suitable for everyone. People who are lactose intolerant, allergic to dairy, or following a vegan diet will need non-dairy alternatives. 

Figs have a high calcium content, making them stand out from many other non-dairy alternatives. Eating half-cup of dried figs can provide the same amount of calcium as half-cup of milk.⁵ Figs are also a rich source of potassium, which is essential for bone health.^5-7 In this article, we'll discuss how figs can help keep bones strong and healthy. 

The role of vitamins and minerals for bone health

The bone is a living tissue that goes through constant remodelling, a process where old bone (resorption) is broken and new bone (ossification) is formed. This process helps maintain bone strength and health. However, as we age or face certain illnesses, our bone density naturally decreases, making us susceptible to fractures and conditions like osteoporosis.⁸  

Eating well, staying active, and making good lifestyle choices are all important for bone health.⁹  However, experts agree that getting enough calcium, vitamin D, and potassium in our diets greatly affects bone health and reduces the risk of developing osteoporosis.^6-12

Essential nutrients for bone health include:¹³

• Calcium: Calcium is crucial for building and maintaining bone strength and structure. It can be found in dairy products, leafy greens, and figs.
• Vitamin D: Vitamin D supports calcium absorption and mineral balance in bones. It's obtained through sunlight exposure or by consuming foods like fatty fish, fortified orange juice, or supplements.
• Vitamin K: Vitamin K supports bone formation and density. Leafy greens like kale and spinach are rich sources of this nutrient.
• Magnesium: Magnesium boosts bone strength and helps the absorption of calcium. It's found in nuts, seeds, whole grains, and legumes.
• Potassium: Potassium is vital for bone health and can counteract the drawbacks of a high-sodium diet. Figs, bananas, and oranges are excellent sources of potassium.

What are figs?

Figs, scientifically known as Ficus carica, are fruits produced from a Mulberry (Moraceae) family plant. They are one of the earliest cultivated fruits in history and have been extensively studied for their potential medicinal uses.¹⁴ There are four types of figs:¹⁵

• Common
• Caprifig
• Smyrna
• San Pedro.

Figs are mainly cultivated in countries like Algeria, Egypt, Greece, Iran, Morocco, Spain, Turkey, and the United States, with commercial production centred in California due to its warmer climate. Due to their delicate nature, figs are often processed into dried forms for longer shelf life and wider availability.¹⁵

Fig nutrition facts 

Figs are highly nutritious. They have gained attention for their potential health benefits, with research highlighting their antioxidant, anticancer, antibacterial, and anti-inflammatory properties.^14,16,17  Figs can be consumed both fresh and dried. According to data from the United States Department of Agriculture (USDA), 100 grams (g) of both raw and dried figs contain:⁵ 

(kcal = kilocalories, g = grams, mg = milligrams, mcg = micrograms)

• Fresh Figs: A serving of 100 grams of fresh figs provides approximately 11.6% of the recommended daily intake of dietary fibre, 3.5% of calcium, 4.3% of magnesium, and 4.9% of potassium.
• Dried Figs: A serving of 100 grams of dried figs contains around 39.2% of the recommended daily intake of dietary fibre, 16.2% of calcium, 17% of magnesium, and 14.5% of potassium.

What is the connection between figs and bone health?

• Essential Minerals: Figs are full of essential minerals crucial for bone development, such as potassium, magnesium, calcium, and phosphorus.⁵ Calcium and magnesium are vital for bone and tooth development,^11,13  whereas potassium helps regulate blood pressure and may help prevent rapid bone thinning ⁶
• Antioxidants: Figs are rich in antioxidants due to their high polyphenol content.¹⁸

Antioxidants combat oxidative stress and inflammation, which can harm bone health by accelerating bone loss and weakening bone structure.¹⁹

• Dietary Fiber: Figs are high in dietary fibre, which is thought to improve the absorption of vital nutrients like calcium and vitamin D, which are necessary for maintaining healthy bones.^20,21 
• Fig Extract: Research into the effects of fig extract suggests its potential in minimizing bone loss and arthritis, by influencing the body bone repair process. Thus, contributing to bone repair and bone health.²²
• Strontium: Figs contain a compound called strontium.¹⁸ Studies have shown that strontium shows promise in reducing fractures. There is also a drug form of strontium, known as Strontium ranelate that is being used to treat postmenopausal osteoporosis.^{24, 25}

Potential side effects of eating figs

Eating figs may pose some risks, including:

Digestive Symptoms: Due to their high fibre content, eating excessive amounts of figs, particularly dried figs, can lead to diarrhoea, bloating, gas, and stomach aches.

Allergic Reactions: Some people may experience allergic reactions to figs., especially those allergic to birch pollen. A study found that 78% of participants allergic to birch pollen also tested positive for fresh fig allergy. On the other hand, most people tolerated dried figs.²⁶

Medication Interactions: Figs contain significant amounts of vitamin K, which can interfere with blood-thinning medications like warfarin. Anyone on those medications should moderate their fig intake to avoid fluctuations in vitamin K levels.

How to select and store figs

Ideal fresh figs are soft, ripe, and in season (from July to October).²⁷ Dried figs are available year-round and can be a convenient alternative when fresh figs are not in season.

When choosing fresh figs:²⁸

• Look for clean, dry figs with smooth, unbroken skin
• Avoid overly firm or mushy ones
• Check for a sweet aroma, indicating ripeness, and avoid any with a sour smell, suggesting fermentation

Choosing dried figs: Look for plump, soft figs with consistent colour and a sweet aroma. Avoid any signs of spoilage or packaging damage.

Storage tips:

• Fresh figs have a short shelf life, lasting 7-10 days after harvesting and about 3 days at home. Store fresh figs in the coldest part of the refrigerator in a plastic bag for up to 2 days or freeze them for up to 12 months.
• Canned or dried figs have a longer shelf life, with canned figs lasting up to a year in the pantry and dried figs lasting up to a month at room temperature or longer in the refrigerator. Once opened, both canned and dried figs can be refrigerated for shorter-term storage.

Ways to add figs to your diet

Enjoy the health benefits of fresh and dried figs by including them in your meals and snacks. Fresh figs offer vitamins C, A, and beta-carotene, while dried figs have more calories, sugar, fibre, vitamins, and minerals.  Here are simple ways to include figs in your diet:

Fresh figs:

• Snack on them
• Add to salads
• Create appetizers like prosciutto-wrapped figs
• Blend into smoothies

Dried figs:

• Mix into trail mix
• Stir into baked goods
• Spread on toast or crackers
• Simmer in oatmeal
• Pair with cheese

Summary

Figs are a nutritious fruit that is rich in essential minerals, such as calcium, potassium, and magnesium, which are necessary for the growth and development of bones. They also have antioxidants and dietary fibre, which improves bone strength and helps in nutrient absorption. Available findings indicate that figs could help decrease the chances of developing osteoporosis and arthritis. When fresh, they provide hydration and vitamins, whereas, dried ones offer more nutrients with a longer life span. However, overeating may cause stomach problems, and people on blood thinners should be careful, because figs contain vitamin K. Thus, to optimize their health benefits, figs should be included in a balanced diet, along with regular physical activities under medical supervision