Anjeer, also known as figs, is a delicious and nutritious fruit used for food and medicinal purposes for centuries. These nutritious fruits are derived from the Ficus carica tree, and people widely consume them as dry fruits. Its unique caramelised taste and crispy, chewy texture make it a popular addition to many cuisines worldwide. But did you know that anjeer also offers a wide range of health benefits? From promoting gut health to aiding in weight loss, anjeer is a powerhouse of nutrients that can boost your overall well-being. In this blog, let's explore the nutritional uses of dry anjeer and delve into its 12 incredible health benefits. So, let's dive in and discover why anjeer should be a regular part of your diet. 

Nutritional Value of Anjeer

Before we explore the health benefits of anjeer, it's essential to understand its nutritional value. Dry anjeer uses are not limited to its unique taste. Anjeer has nutrients, which include vitamins, minerals, and dietary fibre. A 100-gram serving of dry anjeer contains:

• Energy: Approximately 249 kcal 
• Protein: 3.3 gm
• Dietary fibre: 9.8 gm
• Fat: 0.9 gm 
• It also contains minerals like strontium (high concentration), potassium (680mg), calcium (162mg), and iron (2mg). 
• Anjeer is rich in numerous vitamins, such as vitamins A, C, and K. 

With its impressive nutritional profile, anjeer is a fruit that can provide multiple health benefits.

12 Health Benefits of Anjeer

1. Digestive Health: Anjeer is known for its ability to promote digestive health. It is rich in dietary fibre, which adds bulk to the stool, helps prevent constipation, and improves bowel movement. The fibre in anjeer also works as a prebiotic, improving the beneficial gut bacteria and promoting healthy gut microbiomes. It leads to improved digestion, reduced bloating, and a lower risk of gastrointestinal disorders such as irritable bowel syndrome (IBS). Regular consumption of anjeer can keep your digestive system functioning optimally.
2. Weight Management: If you're looking to shed those extra pounds, anjeer can be a valuable inclusion in your dieting list. Its high fibre content helps you feel full for longer, reducing your overall calorie intake. Additionally, anjeer is a low-calorie fruit, making it an excellent snack for weight watchers. Its natural sweetness satisfies cravings while providing essential nutrients. Including anjeer in your weight loss journey can help you achieve your desired results healthily and sustainably.
3. Heart Health: Anjeer is beneficial for heart health due to its high potassium content. Potassium helps regulate blood pressure by counterbalancing the effects of sodium. Furthermore, anjeer contains antioxidants that help prevent cholesterol oxidation, which can lead to plaque development in the arteries. Regular consumption of anjeer can contribute to a healthy heart.
4. Diabetes Management: Contrary to common misconceptions about fruits and diabetes, anjeer is suitable for diabetes management. It has a low glycemic index, meaning it does not lead to a rapid spike in blood sugar levels after eating. The high fibre content in anjeer also aids in balancing blood sugar levels by slowing down glucose absorption, preventing sudden spikes and drops in blood sugar, and promoting better diabetes management. However, consuming anjeer in moderation is essential.
5. Bone Health: Anjeer is a rich source of calcium, essential for maintaining strong and healthy bones. Calcium is vital for young children and adolescents during their growth years and for adults, especially women at a higher risk of osteoporosis. Regular consumption of anjeer can help prevent bone loss and reduce the risk of fractures. The presence of other minerals like magnesium and potassium further supports bone health. Including anjeer in your diet can contribute to optimal bone health.
6. Improved Vision: Anjeer contains vitamin A, a crucial nutrient for maintaining good vision. Vitamin A is vital in preserving the health of the retina, the innermost part of the eye, which senses light, converts and transmits these visual signals to the brain. Adequate vitamin A intake can help prevent age-related macular degeneration and other vision problems. Including anjeer in your diet can support your eye health and maintain clear vision.
7. Skin Health: Want glowing and healthy skin? Anjeer can help you achieve that. The antioxidants present in anjeer protect the skin from oxidative stress and damage. It can help slow down the ageing process and prevent the development of fine lines and wrinkles. Anjeer also contains vitamins C and E, which enhance collagen production and help maintain skin elasticity. Adding anjeer to your diet can nourish your skin from within and achieve a radiant tone.
8. Cancer Prevention: Antioxidants in anjeer help neutralise harmful free radicals in the body. These free radicals cause cellular damage and contribute to the development of various types of cancer. Fibre in anjeer also helps discard waste products and toxins from the body, reducing the risk of colon and breast cancer. While anjeer alone cannot guarantee protection against cancers, adding it to a balanced diet can contribute to a lower risk.
9. Improved Sexual Health: Anjeer has been popular since ancient times for its aphrodisiac properties. It is believed to enhance sexual stamina and libido. Anjeer contains amino acids that help increase nitric oxide production, which elevates blood flow to the sexual organs. Additionally, anjeer is rich in zinc, a mineral crucial for reproductive health. Including anjeer in your diet can support overall sexual well-being.
10. Anti-inflammatory Properties: Numerous health conditions can cause chronic inflammation, such as cardiovascular disease, arthritis, and certain cancers. Anjeer contains anti-inflammatory compounds that help reduce inflammation in the body. These compounds can hinder the production of pro-inflammatory molecules and promote a healthy inflammatory response. Incorporating anjeer into your diet can lower the risk of chronic inflammatory diseases.
11. Improved Brain Health: Anjeer is a brain-boosting fruit that enhances cognitive function and supports brain health. It contains various antioxidants that protect brain cells and neurons from oxidative stress, lowering the possibility of age-related cognitive decline and neurodegenerative conditions like Alzheimer's. Anjeer also contains nutrients like potassium and magnesium, which support proper brain function. Including anjeer in your diet can nourish your brain and enhance your mental well-being.
12. Boosted Immune System: Anjeer is rich in vitamin C, a powerful antioxidant that strengthens immunity. Vitamin C promotes the production of white blood cells, which fight infections and diseases. Regular consumption of anjeer can boost your immune system, lowering the risk of common illnesses like the cold and flu. A robust immune system is essential for overall health and well-being.

Conclusion

From promoting digestion to aiding in weight management, anjeer offers many health benefits. Dried anjeer’s nutritional value, including vitamins, minerals, and fibre, makes it an invaluable addition to a balanced diet regimen. By incorporating anjeer into your meals and snacks, you can reap the rewards of improved digestion, heart health, diabetes management, and much more. It is a low-calorie fruit you can enjoy without guilt. So, grab a handful of these delicious fruits and take a healthier step towards a happier lifestyle.

Dr Priyanka Shukla

Dietician

Ramkrishna CARE Hospitals, Raipur