We are a SAG certified nursery

We not only produce the finest Black Mission figs, but also the fig trees that grow them. We are a SAG-certified nursery .

Black Mission Fig Plant

$450.000

Shipping calculated at checkout.

Black Mission fig plants measuring a minimum height of 50 cm, measured from the base of the plant's neck to the apex. They are sold in bags approximately 20 cm high and 15 cm in diameter. They are offered truck-loaded in Mallarauco in bins provided or leased by the customer. If you require larger purchases, please contact us at contacto@doblevalle.cl.

Latest articles on ChileFigs

Our content hub dedicated to the fig and Black Mission fig trees in Chile

July 28, 2025

The Black Mission Fig: A True Superfood? A Nutritional and Comparative Analysis

<!DOCTYPE html><html lang="en"><head> <meta charset="UTF-8"> <meta name="viewport" content="width=device-width, initial-scale=1.0"> <title>Black Mission Fig: Superfood?</title> <style> body { font-family: Arial, sans-serif; line-height: 1.6; margin: 20px; color: #333; } h1, h2, h3, h4 { color: #2c3e50; } table { width: 100%; border-collapse: collapse; margin: 20px 0; } table, th, td { border: 1px solid #ddd; } th, td { padding: 8px; text-align: left; } th { background-color: #f2f2f2; } sup { vertical-align: super; font-size: 0.75em; line-height: 0; /* Prevents extra line height for superscripts */ } a { color: #3498db; text-decoration: none; } a:hover { text-decoration: underline; } ol { list-style-type: decimal; padding-left: 20px; } ol li { margin-bottom: 5px; } </style></head><body> <h1>Black Mission Fig: A True Superfood? A Nutritional and Comparative Analysis</h1> <h2>I. Introduction: Demystifying the "Superfood" Concept</h2> The term "superfood" has deeply permeated public discourse on nutrition and wellness, driven by a growing interest in foods that promise extraordinary health benefits. However, it is crucial to approach this designation with a critical and evidence-based perspective. The popularity of these foods is often influenced by market trends and popular opinion, rather than by a strict scientific definition.<a href="#source_1">1</a> While it is undeniable that certain foods possess superior nutritional density and offer significant health advantages, the key to optimal well-being lies in a varied and balanced diet as a whole.<a href="#source_1">1</a> Foods labeled as "superfoods" can be valuable components of a healthy eating pattern, but they do not constitute magical solutions on their own and should not be the sole source of essential nutrients.<a href="#source_1">1</a>, <a href="#source_2">2</a> For example, spirulina is rich in protein and vitamins but lacks certain essential minerals, and relying solely on it could lead to nutritional deficiencies.<a href="#source_1">1</a> This report aims to primarily examine the Black Mission fig, in both its fresh and dried forms, to determine whether its nutritional properties and the health benefits it provides justify its classification as a "superfood." A detailed analysis of its profile will be conducted, its contributions to health will be highlighted, and it will be compared with other fruits commonly recognized as superfoods. By beginning the analysis with a demystification of the "superfood" concept, the report positions itself as a source of objective and rigorous information, distinguishing promotion from evidence and providing the reader with a critical framework for evaluating nutritional claims. <h2>II. What Defines a Superfood? Criteria and Scientific Perspective</h2> Foods generally referred to as "superfoods" are characterized by their high nutritional density, meaning they provide a considerable amount of essential nutrients in relation to their weight or caloric content.<a href="#source_1">1</a> These nutrients typically include vitamins, minerals, and antioxidants, and they are attributed with beneficial health properties, such as the prevention of various diseases, including diabetes and cardiovascular diseases.<a href="#source_1">1</a>, <a href="#source_2">2</a> Despite its widespread use, the term "superfood" lacks a strict and official scientific definition that is universally accepted by scientific and nutritional organizations.<a href="#source_1">1</a> In fact, some experts consider this label to be more of a marketing strategy than a solidly founded nutritional concept.<a href="#source_1">1</a> This lack of consensus underscores the need to evaluate each food individually, based on its actual nutritional profile and the scientific evidence supporting its benefits. Foods that typically receive this designation are distinguished by their high content of vitamins, such as C and E, and minerals, such as iron and calcium, in addition to bioactive compounds with antioxidant properties.<a href="#source_1">1</a> The scientific community recognizes the benefits of these foods but emphatically emphasizes that they are not a "magic solution" for health and that a balanced and varied diet remains the fundamental pillar for well-being.<a href="#source_1">1</a> It is essential to include different types of foods in each meal to ensure that the body receives all necessary nutrients, as no single food source can cover all nutritional needs.<a href="#source_1">1</a> An important consideration, often overlooked in the discussion about superfoods, is their environmental impact. Many of these foods, such as quinoa, are grown in specific regions and travel thousands of kilometers to reach global markets, generating significant greenhouse gas emissions due to their production and transport.<a href="#source_1">1</a> This aspect introduces a dimension of sustainability that must be taken into account when choosing foods. Opting for local consumption and checking for sustainable origin certifications can help reduce the environmental footprint, thus promoting a more holistic approach to health that encompasses both individual and planetary well-being.<a href="#source_1">1</a> <h2>III. The Black Mission Fig: Nutritional Profile and Characteristics</h2> The Black Mission fig, also known as Franciscana, is a highly valued variety of edible fig (Ficus carica), available in both its fresh and dried forms.<a href="#source_3">3</a> Its presence in California dates back to 1768, when it was introduced in San Diego by Franciscan missionaries, later spreading along the California coast through the mission system.<a href="#source_4">4</a> This long history and its adaptability to hot, dry climates demonstrate its resilience and explain its enduring popularity over the centuries.<a href="#source_4">4</a> <h3>A. Fresh Black Mission Fig</h3> The fresh Black Mission fig is distinguished by its smooth, dark purple to almost black skin and a juicy, pinkish pulp, which contains numerous tiny, edible seeds that provide a crunchy texture.<a href="#source_3">3</a>, <a href="#source_23">23</a> Its flavor is intensely sweet and rich, with notes reminiscent of melon, honey, banana, and strawberries, complemented by a subtle earthiness.<a href="#source_3">3</a>, <a href="#source_6">6</a> The overall texture is slightly chewy and very juicy.<a href="#source_3">3</a> From a nutritional standpoint, one raw fig (approximately 50g) contains about 37 calories.<a href="#source_7">7</a> It provides approximately 5 grams of dietary fiber, which represents more than 17% of the recommended daily value.<a href="#source_7">7</a> Two medium figs (approximately 17g) provide 2 grams of fiber.<a href="#source_8">8</a> This fiber is essential for slowing the absorption of sugars into the bloodstream, contributing to a more gradual release of energy.<a href="#source_7">7</a>, <a href="#source_8">8</a> As for minerals, one raw fig offers approximately 2.5% of the recommended daily value of potassium, 2% of magnesium, 1% of iron, and 1% of calcium.<a href="#source_7">7</a>, <a href="#source_8">8</a> It also contains modest amounts of copper and manganese, and is a source of vitamin K and vitamin A.<a href="#source_8">8</a>, <a href="#source_5">5</a> In the culinary realm, fresh figs are delicious on their own, whether as a healthy snack or a quick dessert.<a href="#source_3">3</a> Their versatility makes them an exceptional ingredient for both sweet and savory dishes. They can be chopped and incorporated into salads, pizzas, and pasta dishes, adding a sweet flavor and a peculiar texture that enriches the taste experience.<a href="#source_3">3</a> They are ideal for preparing jams, fruit sauces, and sweet dips. When roasted with a drizzle of honey, their natural sweetness caramelizes, and they pair exceptionally well with salty and strong elements such as cured meats (e.g., prosciutto) or blue cheeses and other intensely flavored cheeses.<a href="#source_6">6</a>, <a href="#source_3">3</a> <h3>B. Dried Black Mission Fig</h3> The dehydration process concentrates the fig's natural sweetness, resulting in an even more intense and sugary flavor than the fresh one.<a href="#source_3">3</a>, <a href="#source_23">23</a> The texture becomes dense and "hard-chewy."<a href="#source_3">3</a> Externally, dried figs maintain their dark purple to black color, with a bright pink, seed-filled interior that adds a pleasant crunch.<a href="#source_23">23</a> It is important to note that, although some describe their flavor as lacking "richness" compared to other varieties <a href="#source_4">4</a>, others highlight their "honeyed richness" and versatility to intensify flavors in preparations.<a href="#source_6">6</a>, <a href="#source_23">23</a> This variability in sensory perception may depend on the culinary context and the specific attributes to which the term "richness" refers. Nutritionally, a 1.8 oz serving (approximately 51g) of dried Black Mission figs contains about 140 calories <a href="#source_10">10</a>, while 5 pieces (approximately 40g) provide about 120 calories.<a href="#source_11">11</a> Carbohydrates amount to 33g (5% of daily value) per 1.8 oz <a href="#source_10">10</a> or 29g (11% of daily value) per 5 pieces.<a href="#source_11">11</a> Natural sugars are concentrated, reaching 25g per 1.8 oz <a href="#source_10">10</a> or 19g per 5 pieces.<a href="#source_11">11</a> Although these are natural fruit sugars with no added sugar, dried figs are classified as "high in sugar."<a href="#source_12">12</a> They are an excellent source of dietary fiber, with 6g (25% of daily value) per 1.8 oz <a href="#source_10">10</a> or 4-5g (14-18% of daily value) per 40g.<a href="#source_11">11</a>, <a href="#source_12">12</a> They contain both soluble and insoluble fiber.<a href="#source_13">13</a> Protein content varies between 1 and 2g per serving <a href="#source_10">10</a>, <a href="#source_11">11</a>, <a href="#source_12">12</a>, and they are inherently "fat-free."<a href="#source_10">10</a>, <a href="#source_11">11</a>, <a href="#source_12">12</a> Dehydration significantly concentrates minerals: six dried figs (according to the USDA) provide higher amounts of magnesium (8%), potassium (7%), calcium (6%) and iron (6%) compared to fresh ones.<a href="#source_7">7</a> They are an excellent source of potassium, calcium, dietary fiber, and iron.<a href="#source_10">10</a>, <a href="#source_13">13</a> It is notable that half a cup of dried figs contains as much calcium as half a cup of milk, and ounce for ounce, they have more fiber than prunes and more potassium than bananas.<a href="#source_13">13</a> They also contain vitamin K <a href="#source_7">7</a>, <a href="#source_8">8</a>, <a href="#source_9">5</a>, although vitamin C content is low or non-existent in the dried form.<a href="#source_10">10</a>, <a href="#source_11">11</a>, <a href="#source_12">12</a> In cooking, dried Black Mission figs are extremely versatile and popular in baking. They are a common ingredient in breads, cakes, scones, and muffins, providing a sweet flavor and rich texture.<a href="#source_3">3</a>, <a href="#source_4">4</a>, <a href="#source_23">23</a> They are also used in pie fillings and cookies.<a href="#source_23">23</a> They can be enjoyed as a healthy snack on their own or coated in chocolate for a treat.<a href="#source_23">23</a> Their sweet, sometimes nutty flavor, is complemented well by honey, pepper, cumin, toasted sesame, and basil.<a href="#source_23">23</a> They are a fundamental element on cheese boards and appetizer plates, pairing with a wide variety of cheeses (soft, semi-soft, hard), nuts, crackers, deli meats, and other fruits.<a href="#source_3">3</a>, <a href="#source_23">23</a> Their use extends to Mediterranean and Middle Eastern cuisine, where they combine with olives, yogurt, and warm grains.<a href="#source_23">23</a> <h2>IV. Health Benefits of the Black Mission Fig</h2> Figs, including the Black Mission variety, are an exceptional source of fiber, antioxidants, and a variety of other essential nutrients that contribute to multiple facets of health.<a href="#source_8">8</a> <h3>A. Digestive Health</h3> The high fiber content of figs is the cornerstone of their digestive benefits. This fiber promotes bowel regularity, prevents constipation, and contributes to healthy bowel function.<a href="#source_8">8</a>, <a href="#source_9">5</a>, <a href="#source_14">14</a> In addition to their fiber, figs act as prebiotics, providing nutrients that feed beneficial bacteria in the gut.<a href="#source_8">8</a> A healthy gut microbiome is associated with reduced inflammation and improved overall immune function.<a href="#source_8">8</a> A lesser-known but equally important aspect is the presence of a digestive enzyme called "ficin" in figs, which aids in digestion processes.<a href="#source_9">5</a> This enzyme offers an additional biochemical mechanism that contributes to the fruit's digestive efficacy, going beyond the simple effect of fiber. Figs are an effective natural remedy for constipation and have proven particularly useful for people with irritable bowel syndrome with constipation (IBS-C), by reducing symptoms such as bloating, abdominal pain, and straining during bowel movements.<a href="#source_8">8</a> <h3>B. Cardiovascular Health</h3> The soluble fiber present in figs plays a key role in reducing cholesterol levels, which is widely recognized as beneficial for heart health.<a href="#source_8">8</a>, <a href="#source_9">5</a> Beyond fiber, figs are an excellent source of potassium, a vital mineral for maintaining healthy blood pressure.<a href="#source_9">5</a>, <a href="#source_15">15</a>, <a href="#source_16">16</a> Potassium helps correct the imbalance between sodium and potassium, a common factor contributing to hypertension, thus reducing the risk of heart disease and stroke.<a href="#source_15">15</a> The explanation of this mechanism underscores how potassium not only correlates with lower blood pressure but actively intervenes in its regulation. Although most studies on the cardiovascular effects of figs have been conducted in animals and using extracts, preliminary research suggests that fig extract may contribute to blood pressure reduction and improved lipid profiles, by raising HDL (good) cholesterol and lowering total cholesterol and triglycerides.<a href="#source_8">8</a> It is essential to note that these findings do not directly translate to the consumption of the whole fruit without further human research, but they are encouraging results that justify future exploration.<a href="#source_8">8</a> <h3>C. Bone Health</h3> Figs provide calcium and magnesium, two fundamental minerals for the formation and maintenance of strong, healthy bones.<a href="#source_9">5</a>, <a href="#source_13">13</a>, <a href="#source_17">17</a> A half-cup serving of dried figs can contain almost as much calcium as half a cup of milk.<a href="#source_13">13</a>, <a href="#source_17">17</a> Vitamin K, also present in figs, works synergistically with calcium for bone care, contributing to proper mineralization.<a href="#source_8">8</a>, <a href="#source_9">5</a>, <a href="#source_13">13</a> Additionally, figs contain strontium, a compound that has been shown to contribute to bone health, and a patented form of it is even used in the treatment of postmenopausal osteoporosis.<a href="#source_17">17</a> An interesting aspect is the indirect role of potassium in bone health. Although figs are not an exceptionally high source of calcium compared to other foods, their potassium content is beneficial because it helps decrease the amount of calcium lost through urine.<a href="#source_16">16</a> This makes figs a net supporter of bone density and can contribute to the prevention of osteoporosis, demonstrating that nutritional benefits can be complex and synergistic, not just direct.<a href="#source_16">16</a> <h3>D. Antioxidant Power</h3> Figs, particularly in their dried form, are notably rich in antioxidants, primarily due to their high polyphenol content.<a href="#source_8">8</a>, <a href="#source_9">5</a>, <a href="#source_17">17</a> Their polyphenol content has been shown to be higher than that of red wine and green tea, which underscores their potent antioxidant capacity.<a href="#source_17">17</a> These antioxidants, which include phenols and flavonoids, are vital for neutralizing harmful free radicals in the body.<a href="#source_9">5</a>, <a href="#source_17">17</a> By doing so, they protect cells from oxidative stress and contribute to reducing the risk of chronic diseases, such as certain types of cancer and heart disease.<a href="#source_9">5</a>, <a href="#source_17">17</a> <h3>E. Blood Sugar Regulation</h3> Although figs possess considerable natural sweetness, especially dried ones, they have a moderate glycemic index.<a href="#source_9">5</a> This means that their sugars are released into the bloodstream more gradually. Furthermore, their high fiber content helps to further slow down glucose absorption, mitigating blood sugar spikes.<a href="#source_7">7</a>, <a href="#source_8">8</a> This combination of a moderate glycemic index and the effect of fiber provides a comprehensive explanation of how figs can be beneficial for blood sugar control, despite their intrinsic sweetness. This characteristic makes them a favorable fruit option for people with diabetes.<a href="#source_9">5</a> Figs also contain powerful antioxidants and anti-inflammatory compounds such as carotenoids and polyphenols, which can help mitigate some of the inflammatory effects associated with diabetes in the body.<a href="#source_8">8</a> A preliminary study in people with type 1 diabetes showed that daily consumption of fig leaf tea reduced blood sugar levels, leading to a 12% reduction in insulin needed.<a href="#source_8">8</a>, <a href="#source_16">16</a> <h3>F. Other Benefits</h3> Thanks to their high fiber content, figs promote a prolonged feeling of fullness, which can help reduce cravings and facilitate weight management.<a href="#source_9">5</a> Additionally, they are a source of iron, a vital mineral for red blood cell production, and their regular consumption can contribute to the prevention of iron-deficiency anemia.<a href="#source_9">5</a> The antioxidants and vitamins present in figs help maintain healthy skin and can help reduce the risk of certain skin conditions. In fact, figs have been traditionally used to treat problems such as psoriasis and eczema, which adds an ethnobotanical and historical dimension to their recognized benefits.<a href="#source_9">5</a> <h2>V. Black Mission Fig Compared to Other Superfruits</h2> To contextualize the nutritional profile and health benefits of the Black Mission fig, a comparison will be made with other fruits that enjoy a similar reputation as "superfoods." The comparison will focus on their key nutritional profiles and most prominent health benefits, recognizing that values may vary slightly depending on the specific variety, processing method, and serving size. <h3>A. Comparison Methodology</h3> The following table presents a nutritional comparison of Black Mission figs (fresh and dried) with blueberries, pomegranate, and acai berries. Values are presented per standard serving or per 100 grams to facilitate direct comparison of their key nutrient density. <h3>B. Nutritional Comparison</h3> Table 1: Nutritional Comparison per Standard Serving (Black Mission Fig vs. Other Superfruits) <table> <thead> <tr> <th>Fruit</th> <th>Typical Serving / 100g</th> <th>Calories (kcal)</th> <th>Fiber (g)</th> <th>Sugars (g)</th> <th>Vitamin C (%DV)</th> <th>Potassium (%DV)</th> <th>Calcium (%DV)</th> <th>Iron (%DV)</th> <th>Antioxidants (Level/Type)</th> </tr> </thead> <tbody> <tr> <td>Black Mission Fig (Fresh)</td> <td>1 raw fig (~50g)</td> <td>37</td> <td>5</td> <td>-</td> <td>4</td> <td>2.5</td> <td>1</td> <td>1</td> <td>High in polyphenols <a href="#source_8">8</a>, <a href="#source_17">17</a></td> </tr> <tr> <td>Black Mission Fig (Dried)</td> <td>5 pieces (~40g)</td> <td>120</td> <td>4-6</td> <td>19-25</td> <td>0-4</td> <td>4-7</td> <td>4-6</td> <td>6-13</td> <td>Very high in polyphenols <a href="#source_17">17</a></td> </tr> <tr> <td>Blueberries</td> <td>1 cup (~148g)</td> <td>80</td> <td>4</td> <td>-</td> <td>25</td> <td>-</td> <td>-</td> <td>-</td> <td>Very high in flavonoids/anthocyanins <a href="#source_18">18</a></td> </tr> <tr> <td>Pomegranate (Arils)</td> <td>1 cup (~174g)</td> <td>144</td> <td>7</td> <td>24</td> <td>20</td> <td>12</td> <td>1</td> <td>1</td> <td>Very high in punicalagins/anthocyanins <a href="#source_19">19</a></td> </tr> <tr> <td>Acai Berries (Frozen Pulp)</td> <td>100g</td> <td>70</td> <td>2</td> <td>2</td> <td>15</td> <td>-</td> <td>2</td> <td>-</td> <td>Very high ORAC (anthocyanins) <a href="#source_20">20</a></td> </tr> </tbody> </table> Note: Daily Values (DV) are based on a 2000-calorie diet. Some values may be approximate or vary depending on the source and calculation method. <h3>C. Detailed Comparative Analysis</h3> Blueberries: Blueberries are an excellent source of vitamins C and K, manganese, and a good source of dietary fiber.<a href="#source_18">18</a> Their richness in phytocomponents, especially flavonoids, gives them potent antioxidant and anti-inflammatory activities.<a href="#source_18">18</a> Wild blueberries, in particular, exhibit a higher total antioxidant capacity than other fruits such as cranberries, strawberries, or plums.<a href="#source_18">18</a> They are widely recognized for their benefits to cognitive function, including improving memory and preventing cognitive degeneration in older adults, and have even been shown to improve motor skills and reverse short-term memory loss in laboratory studies.<a href="#source_18">18</a> They contribute to cardiovascular health (reducing the risk of heart attack, arterial plaque formation, and regulating blood pressure), improve insulin sensitivity in type 2 diabetes, promote digestive health (favoring beneficial gut bacteria like Bifidobacteria), and have potential in cancer prevention.<a href="#source_18">18</a> Pomegranate: Pomegranate is a fruit low in calories and fat, but rich in fiber, vitamins, and minerals.<a href="#source_19">19</a>, <a href="#source_21">21</a> Its arils are a good source of vitamin C (32% DV), folate (27% DV), and potassium (13% DV).<a href="#source_19">19</a> It is exceptionally rich in antioxidants and polyphenolic compounds, such as punicalagins and anthocyanins, which protect cells from damage caused by free radicals.<a href="#source_19">19</a>, <a href="#source_21">21</a> Its potential to reduce chronic inflammation has been investigated, with compounds like punicalagins showing anti-inflammatory properties.<a href="#source_19">19</a> Pomegranate has also shown anticancer properties in studies, slowing tumor growth and reducing inflammation.<a href="#source_19">19</a> Its polyphenolic compounds can benefit heart health by reducing blood pressure and plaque buildup.<a href="#source_19">19</a> Additionally, pomegranate extract may help prevent kidney stone formation and possesses antimicrobial properties.<a href="#source_19">19</a> Acai Berries: Acai berries present a unique nutritional profile for a fruit, being relatively high in healthy fats and low in sugar.<a href="#source_20">20</a>, <a href="#source_22">22</a> A 100-gram serving of frozen acai pulp contains approximately 70 calories, 5 grams of fat (1.5g saturated), 4 grams of carbohydrates, 2 grams of sugar, and 2 grams of fiber.<a href="#source_20">20</a> They also provide vitamin A (15% of RDI) and calcium (2% of RDI), along with trace minerals such as chromium, zinc, iron, copper, manganese, magnesium, potassium, and phosphorus.<a href="#source_20">20</a> Their most notable benefit comes from their plant compounds, especially anthocyanins, responsible for their deep purple color and exceptional antioxidant capacity.<a href="#source_20">20</a> Acai berries surpass other fruits rich in antioxidants like blueberries and cranberries in their ORAC (Oxygen Radical Absorbance Capacity) score.<a href="#source_20">20</a> Animal studies and one human study suggest that acai berries may help improve cholesterol levels, reducing total and LDL ("bad") cholesterol.<a href="#source_20">20</a> They have also shown a possible anticancer effect in studies of laboratory and in animals, and it has been observed that their plant compounds protect the brain from age-related damage and stimulate autophagy in brain cells.<a href="#source_20">20</a> Comparative Synthesis: The Black Mission fig stands out for its impressive fiber content, in both its fresh and dried forms, surpassing most other superfruits in this aspect per serving. It is an excellent source of minerals such as potassium, calcium, and iron, especially when dried, where these nutrients are significantly concentrated. Its richness in polyphenols positions it as a potent antioxidant, comparable to and even superior to foods like red wine and green tea. While blueberries shine for their cognitive benefits and pomegranate for its antioxidant and anti-inflammatory versatility, the Black Mission fig offers a robust profile that encompasses digestive, cardiovascular, bone health, and blood sugar regulation, thanks to its unique combination of fiber, minerals, and antioxidants. Acai berries, for their part, are notable for their high content of healthy fats and their exceptional antioxidant power. Each "superfruit" has its distinct strengths, and the Black Mission fig stands as a solid contender in the landscape of nutrient-dense foods, offering a set of benefits complementary to those of other popular options. <h2>VI. Conclusions</h2> The Black Mission fig, in both its fresh and dried forms, proves to be a food with an exceptionally dense nutritional profile, which justifies its consideration as a "superfood" in the popular sense of the term. However, it is fundamental to reiterate that, from a strict scientific perspective, the concept of "superfood" lacks a formal definition and is often more of a marketing strategy than a rigorous nutritional concept.<a href="#source_1">1</a> Despite this terminological ambiguity, the inherent properties of the Black Mission fig position it as a highly beneficial component within a balanced diet. This fruit is an outstanding source of dietary fiber, crucial for digestive health, blood sugar regulation, and cardiovascular health.<a href="#source_8">8</a>, <a href="#source_9">5</a>, <a href="#source_14">14</a> Its content of essential minerals such as potassium, calcium, magnesium, and iron, especially concentrated in the dried form, contributes significantly to bone health, blood pressure regulation, and anemia prevention.<a href="#source_7">7</a>, <a href="#source_9">5</a>, <a href="#source_10">10</a>, <a href="#source_13">13</a>, <a href="#source_15">15</a>, <a href="#source_16">16</a>, <a href="#source_17">17</a> Furthermore, its richness in antioxidants, particularly polyphenols, offers vital cellular protection against oxidative stress and can reduce the risk of chronic diseases.<a href="#source_8">8</a>, <a href="#source_9">5</a>, <a href="#source_17">17</a> The fact that its polyphenols surpass those of foods like red wine and green tea underscores its potency in this regard.<a href="#source_17">17</a> Compared to other fruits commonly labeled as superfoods, such as blueberries, pomegranate, and acai berries, the Black Mission fig maintains its position as a nutritionally valuable food. While each of these fruits offers a unique set of benefits and nutrient concentrations, the fig stands out for its fiber and mineral profile, complementing the range of options available for a nutrient-rich diet. It is recommended to incorporate the Black Mission fig regularly into a balanced diet. However, as with any food, moderation is key. Given its sweetness and fiber content, excessive consumption of figs, especially dried ones, can have a laxative effect.<a href="#source_8">8</a> For most people, limiting consumption to two or three fresh or dried figs per day is a reasonable guideline, while those prone to constipation might benefit from up to four.<a href="#source_8">8</a> The inclusion of a variety of nutrient-dense foods, rather than relying on a single one, is the most effective strategy for achieving optimal health and overall well-being.<a href="#source_1">1</a> <h2>VII. Index of Consulted Sources</h2> <ol> <li id="source_1">Definition of Superfoods and their Environmental Impact: <a href="https://www.atlantaliposuction.com/es/blog-espanol-es/superalimentos-mitos-y-realidades-que-debes-conocer/">https://www.atlantaliposuction.com/es/blog-espanol-es/superalimentos-mitos-y-realidades-que-debes-conocer/</a></li> <li id="source_2">Criteria for Considering a Food a Superfood: <a href="https://www.larazon.es/salud/bienestar/que-hace-que-alimento-sea-considerado-superalimento_2023090664f832269598e30001ae33ea.html">https://www.larazon.es/salud/bienestar/que-hace-que-alimento-sea-considerado-superalimento_2023090664f832269598e30001ae33ea.html</a></li> <li id="source_3">Mission Fig: Variety, Flavor, and Culinary Uses: <a href="https://blog.suvie.com/the-majestic-mission-fig">https://blog.suvie.com/the-majestic-mission-fig</a></li> <li id="source_4">History and Adaptability of the Black Mission Fig: <a href="https://specialtyproduce.com/produce/Dried_Figs_Black_Mission_4777.php">https://specialtyproduce.com/produce/Dried_Figs_Black_Mission_4777.php</a></li> <li id="source_5">General Health Benefits of Figs: <a href="https://lazydogfarm.com/blogs/growing-figs/health-benefits-of-figs">https://lazydogfarm.com/blogs/growing-figs/health-benefits-of-figs</a></li> <li id="source_6">Culinary Uses and Flavor of Fresh Black Mission Fig: <a href="https://www.tastingtable.com/1703327/types-figs-best-uses/">https://www.tastingtable.com/1703327/types-figs-best-uses/</a></li> <li id="source_7">Nutritional Information of Fresh Fig (USDA): <a href="https://www.heart.org/en/news/2021/08/05/are-figs-good-for-you-get-the-whole-sweet-story">https://www.heart.org/en/news/2021/08/05/are-figs-good-for-you-get-the-whole-sweet-story</a></li> <li id="source_8">Detailed Health Benefits of Figs (Cleveland Clinic): <a href="https://health.clevelandclinic.org/benefits-of-figs">https://health.clevelandclinic.org/benefits-of-figs</a></li> <li id="source_9">Nutritional Value of Dried Figs (Made In Nature): <a href="https://www.nutritionvalue.org/Dried_%26_unsulfured_black_mission_figs_by_Made_In_Nature%2C_Inc._1055289_nutritional_value.html">https://www.nutritionvalue.org/Dried_%26_unsulfured_black_mission_figs_by_Made_In_Nature%2C_Inc._1055289_nutritional_value.html</a></li> <li id="source_10">Nutritional Information of Dried Black Mission Figs (Nuts to You): <a href="https://www.nutstoyou.com/products/figs-black-mission">https://www.nutstoyou.com/products/figs-black-mission</a></li> <li id="source_11">Calories and Nutrients of Dried Black Mission Figs (Eat This Much): <a href="https://www.eatthismuch.com/calories/dried-black-mission-figs-2261614">https://www.eatthismuch.com/calories/dried-black-mission-figs-2261614</a></li> <li id="source_12">Nutritional Analysis of Dried Figs (NutritionValue.org): <a href="https://www.nutritionvalue.org/Dried_%26_unsulfured_black_mission_figs_by_Made_In_Nature%2C_Inc._1055289_nutritional_value.html">https://www.nutritionvalue.org/Dried_%26_unsulfured_black_mission_figs_by_Made_In_Nature%2C_Inc._1055289_nutritional_value.html</a></li> <li id="source_13">Health Benefits of Dried Figs (Valley Fig Growers): <a href="https://valleyfig.com/blog/health-benefits-dried-figs/">https://valleyfig.com/blog/health-benefits-dried-figs/</a></li> <li id="source_14">Fiber in Figs (Valley Fig Growers): <a href="https://valleyfig.com/health-nutrition/fiber/">https://valleyfig.com/health-nutrition/fiber/</a></li> <li id="source_15">Benefits of Potassium in Figs for Blood Pressure (WebMD): <a href="https://www.webmd.com/diet/health-benefits-figs#:~:text=High%20blood%20pressure%2C%20also%20known,can%20help%20correct%20that%20imbalance.">https://www.webmd.com/diet/health-benefits-figs#:~:text=High%20blood%20pressure%2C%20also%20known,can%20help%20correct%20that%20imbalance.</a></li> <li id="source_16">Potassium and Bone Health in Figs (Dr. Earth): <a href="https://drearth.com/resources/article/figs/">https://drearth.com/resources/article/figs/</a></li> <li id="source_17">Antioxidants and Minerals in Figs (EatingWell): <a href="https://www.eatingwell.com/article/7527644/the-health-benefits-of-figs/">https://www.eatingwell.com/article/7527644/the-health-benefits-of-figs/</a></li> <li id="source_18">Nutritional Profile and Benefits of Blueberries (USDA): <a href="https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2014/blueberries-and-health/">https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2014/blueberries-and-health/</a></li> <li id="source_19">Benefits and Nutrition of Pomegranate (Healthline): <a href="https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate">https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate</a></li> <li id="source_20">Nutritional Profile and Benefits of Acai Berries (Healthline): <a href="https://www.healthline.com/nutrition/benefits-of-acai-berries">https://www.healthline.com/nutrition/benefits-of-acai-berries</a></li> <li id="source_21">Pomegranate as a Superfood (La Crosse Allergy): <a href="https://lacrosseallergy.com/resources/diet-and-nutrition-counseling/superfoods/pomegranate/">https://lacrosseallergy.com/resources/diet-and-nutrition-counseling/superfoods/pomegranate/</a></li> <li id="source_22">Acai Berry Nutrition (Everyday Health): <a href="https://www.everydayhealth.com/diet-nutrition/acai-berries/guide/#:~:text=Per%20the%20U.S.%20Department%20of,Fat%3A%206%20g">https://www.everydayhealth.com/diet-nutrition/acai-berries/guide/#:~:text=Per%20the%20U.S.%20Department%20of,Fat%3A%206%20g</a></li> <li id="source_23">Dried Black Mission Figs: Flavor, Texture, and Uses (Gourmet Food World): <a href="https://www.gourmetfoodworld.com/dried-figs-black-mission-11818">https://www.gourmetfoodworld.com/dried-figs-black-mission-11818</a></li> </ol></body></html>

Dried Black Mission Fig: Qualities and Benefits

The main difference between fresh and dried figs lies, first, in their availability; fresh figs are seasonal, while dried figs significantly extend their shelf life, allowing them to be consumed year-round. The second, and very interesting, is its concentrated nutritional composition. During the drying process, most of the fruit's water content is removed. This concentrates the natural sugars and calories; for example, 40 grams of dried figs contain approximately 100–122 calories and 20–21 grams of sugar, compared to 30 calories and 6.5 grams of sugar in the same amount of fresh figs. Importantly, although some water-soluble vitamins may be lost during drying, the concentration of fat-soluble vitamins, minerals, and other beneficial compounds, such as antioxidants, may increase or remain high. In fact, research indicates that dried figs, especially darker-colored varieties like 'Mission,' possess higher polyphenol content and superior antioxidant activity compared to fresh figs or lighter-colored varieties. Concentrated Nutritional Composition Dried 'Mission' black fig is a nutrient-dense food. A 40-gram serving provides approximately 5 grams of dietary fiber (18% of the recommended daily value), including both soluble and insoluble fiber. Its fat content is negligible, and its protein content is modest. In terms of minerals, it is a notable source of potassium (240-264 mg per 40g), calcium (58-60 mg per 40g), and iron (1-1.1 mg per 40g). It also contains magnesium, manganese, phosphorus, and zinc. It has been noted that dried figs may contain more calcium than any other dried fruit and an amount comparable to milk, ounce for ounce. Furthermore, they possess nearly 80% more potassium than bananas on an equal weight basis. Dried black figs are rich in bioactive compounds, including phenolic acids (such as chlorogenic acid and gallic acid) and flavonoids (such as rutin, quercetin-3-O-rutinoside, and anthocyanins). Darker varieties, such as 'Mission,' have significantly higher concentrations of these phytochemicals and greater antioxidant capacity. Table: Nutritional Profile of 'Mission' Dried Black Fig (per 40g serving) Nutrient Amount per 40g % Daily Value (DV) Calories 110-122 kcal Total Carbohydrates 26-29 g 9-11% Dietary Fiber 5 g 18% Total Sugars 20-21 g Added Sugars 0 g 0% Protein 1 g 2% Total Fat 0 g 0% Sodium 0-10 mg 0% Potassium 240-264 mg 5-6% Calcium 58-60 mg 5-6% Iron 1-1.1 mg 6-8% Magnesium ~29 mg Antioxidants/Polyphenols Present (eg, Chlorogenic Acid, Gallic Acid, Rutin, Epicatechin, Anthocyanins) Note: Values may vary slightly depending on the source and processing method. Health Benefits The dried black fig 'Mission' offers multiple health benefits: Digestive Health: Their high fiber content (soluble and insoluble) promotes intestinal regularity and relieves constipation. They also act as prebiotics, promoting a healthy gut microbiome. Cardiovascular Health and Blood Pressure: The high potassium-to-sodium ratio helps regulate blood pressure. Soluble fiber helps reduce LDL cholesterol levels. Bone Health: They are a good source of calcium, potassium, and vitamin K, essential minerals for bone density and the prevention of conditions such as osteoporosis. Blood Glucose Management: Despite its sweetness, its fiber and compounds such as chlorogenic acid and abscisic acid (ABA) help stabilize blood sugar levels, with a moderate glycemic index of 61. Antioxidant and Anti-inflammatory Actions: Its richness in polyphenols and antioxidants protects cells from oxidative damage and reduces inflammation, which can contribute to the prevention of chronic and neurodegenerative diseases. Sports Nutrition and Fitness The dried black fig 'Mission' is a natural and efficient source of energy for physical activity: Energy: Its natural sugars and complex carbohydrates provide a quick and sustained energy boost, ideal for maintaining performance during exercise. Pre- and Post-Workout: As a pre-workout snack, it offers easily digestible carbohydrates. For post-exercise recovery, its potassium and magnesium content helps replenish electrolytes lost through sweat, supporting muscle function and rehydration. Endurance and Performance: Helps balance the acidity generated by intense exercise, which can improve power and endurance. A Superfood A "superfood" is a food that is exceptionally nutrient-dense and rich in bioactive compounds. The 'Mission' dried black fig meets these criteria: It is an excellent source of dietary fiber and essential minerals. It contains one of the highest concentrations of polyphenols among commonly consumed fruits and beverages, surpassing even red wine and tea in total polyphenol and antioxidant content. The flavonoids present in figs demonstrate a metabolic anti-inflammatory capacity superior to that of vitamin C, glutathione or vitamin E. The 'Mission' variety in particular stands out for containing the highest levels of polyphenols, flavonoids and anthocyanins, and exhibiting the highest antioxidant capacity among the various fig types studied. A generous fruit The dried Black Mission fig emerges from this analysis as a food of remarkable nutritional and functional value. Its concentrated profile of fiber, minerals, and potent antioxidants makes it an ally for digestive, cardiovascular, and bone health, as well as for blood glucose management. In the fitness field, it is an efficient source of energy and a key support for performance and recovery. Due to its nutrient density and superior bioactive properties, Dried Black Mission figs are establishing themselves as a superfood worthy of consideration in a balanced diet.

Welcome to ChileFigs, the Black Mission fig center in Chile

Welcome to ChileFigs , the content hub dedicated to figs and Black Mission fig trees in Chile. This space aims to be the main reference point for the dissemination of news, research, publications, and trends related to this fruit, highlighting its cultivation, its relevance in the market, and its impact on the country.