How to enjoy the health benefits of figs

Figs have provided sugar in the Mediterranean diet for at least 6,000 years. Introduced to North America in about 1600, figs were ­planted throughout California by Spanish missionaries in the 1700s but were not cultivated commercially until the 20th century. Not fruit but flower receptacles, figs bud like other fruit blossoms on the bare branches. The true fruits are the seed-like achenes that develop, along with the inconspicuous flowers, inside the fleshy bulb. Here are some tips on enjoying the many health benefits figs provide.

Neither bees nor wind contribute to the pollination of figs. Instead, a unique species of wasp, only about 3 millimetres (1 1/8 inches) long, pollinates the flowers as it enters and exits through the small pore on the rounded end of the fig. Commercial fig growers depend on this symbiotic relationship and foster it by tying wild figs ­containing wasp eggs to the branches of their cultivated trees.

• This method of ensuring fertilization has been used at least since it was re­corded in ancient times by a pupil of Aristotle.
• Traditionally, figs were ripened by rubbing their skins with oil, which stimulated production of the maturing agent, ethylene.
• North American fig growers no longer follow this practice, as it detracts from the taste of the fruit.

• Because fresh figs typically bruise easily and spoil rapidly, most are dried or canned.
• Al­though high in calories — 180 in five pieces — dried figs are a highly nutritious snack food, contributing about 15 percent or more of the Recommended Dietary Allowance (RDA) for calcium and iron, as well as six grams of fibre, more than 590 milligrams of potassium, and reasonable amounts of vitamin B6.
• Consuming figs with a citrus fruit or another source of vitamin C will increase the absorption of their iron.
• Fresh California figs are available only for a short time after they are harvested in late summer or early fall.
• Examine the figs carefully before buying them; the fruit should be soft but not mushy, with no bruises or signs of mold.
• Both fresh and dried figs are high in pectin, a soluble fibre that helps lower blood cholesterol.
• Figs may also have a laxative effect, so they are especially beneficial to people who suffer from chronic constipation; in others, however, over­indulging can provoke diarrhea.
• Fig bars are more nutritious and lower in fat and sugar than most cookies; two bars contain less than 100 calories.
• Because their fruity centres tend to stick to teeth — like plain dried figs — it's important to brush after eating.

• A rich source of potassium, calcium and iron.
• High in fibre.

• Fresh figs spoil quickly.
• Dried figs are high in calories; their high sugar content and stickiness contribute to tooth decay.
• Can cause diarrhea.
• May be contaminated by molds and their toxins.