Anjeer (Fig): Health Benefits, Nutrition & Best Ways to Eat
Anjeer, known as Fig in English, is one of the oldest fruits known to mankind. Whether eaten fresh as a juicy fruit or consumed as a dried chewy snack, Anjeer is a nutritional powerhouse.
In India, dried Anjeer is a staple in healthy diets, often soaked overnight to maximize its benefits. It is packed with minerals like calcium, iron, and potassium, making it a Superfood for bone health, digestion, and energy.
But how many figs should you eat a day? Is soaked anjeer really better than dry? In this medically reviewed guide, we explore the health benefits of Anjeer, its side effects, and the right way to include it in your diet for maximum results.
📋 Guide to Anjeer Benefits
What Is Anjeer (Fig)?
Anjeer comes from the Ficus tree (Ficus carica), a part of the Mulberry family. It has a unique texture smooth skin, chewy flesh, and crunchy seeds inside.
- Fresh Figs: Seasonal, perishable, and less sweet.
- Dried Figs (Anjeer): Available year-round, highly concentrated in nutrients, and sweeter due to natural sugar crystallization.
Anjeer Nutritional Value (Per 100g)
Dried Anjeer is denser in calories and minerals compared to fresh figs.
| Nutrient | Amount (Dried) |
|---|---|
| Calories | 249 kcal |
| Dietary Fiber | 9.8g (High!) |
| Calcium | 162mg |
| Potassium | 680mg |
| Iron | 2.03mg |
Health Benefits of Anjeer
Anjeer for Bones & Calcium
Anjeer contains a surprising amount of Calcium. Just a handful provides a significant boost to bone density, helping prevent conditions like osteoporosis as you age.
Anjeer for Heart Health
Dried figs are rich in Potassium and low in Sodium. This combination helps relax blood vessels and lower high blood pressure (Hypertension). The antioxidant content (phenols) also protects the heart from damage.
Anjeer for Digestion and Constipation
Anjeer is a natural laxative. Why?
- Fiber Content: With nearly 10g of fiber per 100g, it adds bulk to the stool.
- Prebiotics: It feeds the good bacteria in the gut.
Remedy: Soaking 2-3 dried figs in water overnight and eating them (along with the water) in the morning is a time-tested remedy for severe constipation.
Anjeer for Weight Loss
Can eating something sweet help you lose weight? Yes.
- Satiety: The high fiber content keeps you full for hours, preventing unhealthy snacking.
- Metabolism: Minerals like copper and magnesium help support a healthy metabolism.
Note: Portion control is key. Stick to 2-3 pieces a day as they are calorie-dense.
Anjeer for Diabetes Is It Safe?
Anjeer has a medium Glycemic Index (GI). While fresh figs are safer due to lower sugar concentration, dried figs are high in natural sugars.
Anjeer for Men and Women
For Women:
- Iron Boost: Anemia is common in women. Anjeer helps increase hemoglobin levels.
- PMS Relief: Magnesium helps reduce cramps and mood swings during periods.
For Men:
- Fertility: Anjeer is rich in Zinc and Manganese, minerals essential for reproductive health and testosterone levels.
- Energy: It provides a quick energy boost for physical stamina.
Soaked Anjeer Benefits
Why do grandmothers insist on Soaked Anjeer?
Eating soaked anjeer in the morning is superior to eating it dry because soaking breaks down the soluble fiber, making it easier to digest. It also rehydrates the fruit, making the nutrients more bioavailable to the body.
Dry Anjeer vs Fresh Anjeer
- Fresh: Lower calories, less sugar, more Vitamin C.
- Dry: Higher calcium, higher fiber, concentrated antioxidants (but higher sugar).
How to Eat Anjeer Daily
- Soaked: Soak 2-3 pieces in half a cup of water overnight. Eat on an empty stomach.
- Smoothies: Blend fresh or soaked figs into a banana smoothie for natural sweetness.
- In Milk: Boil Anjeer in milk. This is a traditional remedy (Anjeer Doodh) for boosting immunity and sleep.
Best Time to Eat Anjeer
The best time is early morning on an empty stomach (soaked) for digestion. For energy, it can be eaten as a mid-day snack.
Side Effects of Eating Too Much Anjeer
Excess of anything is bad.
- Diarrhea: Due to its strong laxative effect, overeating causes loose motions.
- Kidney Stones: Figs contain oxalates. People prone to calcium-oxalate stones should limit intake.
- Blood Thinners: Anjeer contains Vitamin K. If you are on Warfarin, consult your doctor.
Conclusion: Is Anjeer Good for Health?
Anjeer is undeniably a superfood. Whether you want to improve digestion, strengthen bones, or simply boost energy, adding 2-3 soaked figs to your morning routine can do wonders.
Md Shams Tabrez
Qualified Laboratory Technologist (BMLT)
Md Shams Tabrez is a certified health professional with expertise in clinical diagnostics and nutrition. He reviews content to ensure it is scientifically accurate, safe, and free from misinformation.
Disclaimer: The information in this article is for educational purposes only and does not constitute medical advice. Consult a doctor or dietitian before making major dietary changes, especially if you have diabetes or kidney issues.