If your only experience with figs is through that timeless cookie, the Fig Newton, you've been missing out. This is the typical case, though. Most folks don't know much about figs or have much to do with them. Yet they've been around for thousands of years and are considered one of the world's healthiest foods. Who knew?

Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds.

California figs are available from June through September; some European varieties are available through autumn. Their wide availability is such good news, because this fruit is loaded with health benefits that we ought to enjoy all year. For instance:

Figs help lower high blood pressure because they are a super source of potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, leads to hypertension. Besides their potassium and fiber content, figs emerged from our food ranking system as a good source of the trace mineral manganese. So add a few figs to the diet each week, use salt with a light hand, and you may well be able to kiss your high blood pressure medicine good-by.

Figs help with weight loss because they are abundant in soluble dietary fiber, and fiber-rich foods have a positive effect on weight management.

Fig leaves are also edible and this is good news: they have anti-diabetic properties and can actually reduce the amount of insulin needed by those that require injections.

In research, fig leaves lowered triglyceride levels and also inhibited the growth of certain types of cancer cells. While researchers have not yet determined exactly which substances in fig leaves are responsible for these remarkable healing effects, the effects are real and keep showing up.

In some cultures, fig leaves are a common part of the menu and we ought to consider following suit.

Figs promote bone density. Figs are a fruit source of available calcium (79 milligrams in an 8 oz- serving), a mineral that promotes bone density. Additionally, the potassium in figs counteracts the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to further prevent bones from thinning out at a fast rate.

Figs lower the risk of macular degeneration. Research shows that adding figs to your daily fruit intake is a good thing to do for your eyes--a pretty easy way to protect against this vision-destroying disease.

Finally, let's talk about how to choose and store fresh figs: They are one of the most perishable fruits so they should be purchased only a day or two in advance of when you are planning to eat them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Smelling figs can also give you clues into their freshness and taste. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled.

For the most antioxidants, choose fully ripened figs: Research suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.

Ripe figs should be kept in the refrigerator where they will stay fresh for about two days. Since they have a delicate nature and can easily bruise, you should store them either arranged on a paper towel-lined plate or shallow container. They should be covered or wrapped in order to ensure that they do not dry out, get crushed, or pick up odors from neighboring foods. If you have purchased slightly under-ripe figs, you should keep them on a plate, at room temperature, away from direct sunlight.

Dried figs will stay fresh for several months and can either be kept in a cool, dark place or stored in the refrigerator. They should be well wrapped so that they are not over exposed to air that may cause them to become hard or dry.

Before eating or cooking figs, wash them under cool water and then gently remove the stem. Gently wipe dry.

Now a few quick serving ideas:

• When preparing oatmeal or any other whole grain breakfast porridge, add in some dried or fresh figs, finely diced.
• Poach figs in juice or red wine and serve with yogurt or frozen desserts.
• Add quartered figs to a salad of fennel, arugula and shaved Parmesan cheese.
• Fresh figs stuffed with goat cheese and chopped almonds make pretty and tasty hors d'oeuvres or desserts.
• Use them in baking as you would raisins or dates.
• Combine them with other fresh fruits for a lovely change to your fruit salad.