What's fantastic about figs

Eating figs may help to prevent such ailments as cardiovascular disease, premenstrual syndrome and hemorrhoids. Figs are especially rich in minerals, fibre and polyphenols, compounds that neutralize free radicals.

Fibre: Figs are an excellent source of both insoluble and soluble fibre (one dried fig has more than two grams of dietary fibre). Insoluble fibre may help to prevent constipation, diverticulosis and hemorrhoids. The soluble pectin fibre in figs may help to lower blood cholesterol.

Ficin: An enzyme unique to figs, ficin has mild laxative properties that add to the fruit's ability to relieve constipation.

Plant sterols: These plant compounds may lower LDL ("bad") cholesterol and reduce the risk for heart disease.

Polyphenols: According to research, dried figs have up to 50 times more polyphenols than most other commonly consumed fruits and vegetables. Polyphenols neutralize damaging free radicals and help to prevent chronic disease.

Potassium: A diet rich in this powerful mineral may help to lower blood pressure and the risk for heart attacks and strokes.

Four fresh figs have 464 milligrams of potassium.

Vitamin B6: This B vitamin may improve cardiovascular health and premenstrual syndrome. Fresh figs, in particular, are a good source: One serving (four figs) has 0.2 milligrams of this vitamin.

Fresh figs spoil quickly and should be consumed within a week of being picked. Dried figs, on the other hand, store well. And because their water content is lower, dried figs are, gram for gram, more nutrient-dense than fresh.

Figs possess the highest overall mineral content of any of the most common fruits, providing significant quantities of bone-building, blood-nourishing and cardioprotective minerals — calcium, iron, magnesium, manganese and potassium.

• Serve fresh figs with goat cheese and thin slices of prosciutto as an appetizer.
• Chop dried figs and add to granola.
• Poach dried figs in red wine sweetened with honey, and serve as a condiment with grilled or broiled meat.
• Make a pasta salad with diced fresh figs, crumbled feta cheese, toasted pecans and cooked pasta, and dress with a red wine vinaigrette.
• Cook dried figs in water until very tender. Puree with some of the cooking liquid and use as an all-fruit spread.
• Dice dried figs and add to cookie dough in place of raisins.
• Stuff pork loin or chicken breasts with chopped dried figs.