Health Benefits and Nutritional Facts of Apricots

Apricot (Prunus Armeniaca) is a stone fruit also known as Armenian plums. Apricots are very healthful and have many health benefits; for example, enhanced digestion and eye health. It is one of the most amazing natural fruits. This stone fruit, which looks like a peach but tastes like purple plums.

The apricot fruit usually weighs about 35 grams and can grow up to about 4-5cm wide. It has one hole in the middle, surrounded by its edible flesh with a delicious taste and aroma. Inside the stone shell, lie the seeds of Apricot, which is very strong. Like many fruits and vegetables, apricots are an excellent source of many vitamins and minerals. This are necessary for our body to function.

Although dried apricots are a simple and easy food. You may wonder if their sugar content is too high to be considered a snack. Fortunately, apricots provide several nutrients and health benefits whether eaten fresh or dried. Choosing apricot products without added sugar can help you reap the greatest benefits from this antioxidant fruit.

Health Benefits and Nutritional Facts of Apricots

Must Know Facts of Apricots:

Like most fruits, they are full of vitamins and minerals and make a substantial addition to a healthy diet.

1. Apricots first appeared in English in the 16th century as Middle French, Abrecock. Or later it appeared in Portuguese, from aubercot as albricoque.

2. Apricot meat is usually firm and not very juicy. It can taste from sweet to fiery.

3. Apricots are also called Chinese almonds, common apricots, Siberian apricots.
4. Apricots is available in different colors and sizes, some popular varieties are Aprium, August Glo, Chinese (Mormon), Golden Amber etc.

5. Hardly anyone has denied the benefits of apricots. In fact, it is as popular as cooked. People from all over the world prefer the dried version of this fruit.

6. Countries like Turkey, Italy, Russia, Spain, Greece, America and France are considered as major producers of apricots.

Top 10 Best Health Benefits of Apricots:

Apricots are those beautiful orange-colored fruits full of beta-carotene and fiber. Fresh apricots supplies a plentiful amount of vitamin C. This article lists 10 potential health benefits of apricots, looks at their nutritional value, and describes some ways in which people can incorporate this fruit into their diet.

1. Apricot Boost Digestive Health: Whether you eat it dry or fresh, apricots are a good source of dietary fiber. Given that retinol in apricots is fat soluble, the fruit dissolves easily in the body. And important nutrients are easily absorbed by the system. And it rapidly breaks down fatty acids, meaning that your digestion is in order. And not only that, the fruit regularly cleans the intestines and protects you from gastrointestinal concerns.

2. Apricots are good for Diabetes Treatment: Apricots are very low in calories and carbs (one fruit contains just 17 calories and 4 grams of carbs) – and this is good news for diabetics. They may very well be part of a diabetic diet. And the fiber in them can control blood sugar levels. Apricots also have a low glycemic index – meaning they have a constant effect on your blood sugar levels and do not increase levels quickly. The fruit is also rich in vitamin E. Vitamin E improves blood sugar levels.

3. Apricots for Eye protection: Apricots are rich in beta-carotene, along with other orange fruits and vegetables, such as carrots, pumpkin, and mangoes. Beta carotene is vitamin A that is associated with the prevention of age-related macular degeneration. Because age-related macular degeneration is a condition that progresses over a period of several years, making a habit of consuming beta-carotene-rich fruits and vegetables may provide additional protection against the disease throughout life.

4. Apricots are High in antioxidants: Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C and E. They are high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against diseases including diabetes and heart disease. The main flavonoids in apricots are chlorogenic acid, catechin, and quercetin. These compounds act to neutralize free radicals, which are harmful compounds that damage your cells and cause oxidative stress. They associate oxidative stress with obesity and many chronic diseases, such as heart disease.

Health Benefits and Nutritional Facts of Apricots

5. Apricots can protect against inflammation: Apricots are a strong dietary source of catechin, a broad family of flavonoid phytonutrient. A single apricot will give you 4-5 grams of catechin. These phytonutrients are powerful anti-inflammatory nutrients, and researchers have given widespread attention to their health effects.

6. Apricot for heart patients: A high amount of vitamin C, and potassium and dietary fiber in apricots contribute to good cardiovascular health. Apricots reduce the risk of heart disease such as atherosclerosis, heart attack and stroke because they are rich in antioxidants such as vitamin C and lycopene. Potassium control reduces blood pressure and bad cholesterol (LDL), thus reducing the risk of heart attack and improving heart health. Dietary fiber scraps excess cholesterol from the lining of vessels and arteries, cleansing them and reducing stress on the heart.

7. Apricots may reduce the risk of neurodegenerative diseases: The flavonoid quercetin is a very important component. This component is found in many fruits, as well as apricots. Rutin, a component of quercetin, has shown promise in the prevention of neurodegenerative diseases, such as Alzheimer’s, Parkinson’s, Huntington’s and Priene’s disease. Some mechanisms by which apricots may involve genetic modulation (reduction of beneficial genes and reduction of harmful genes), depletion of proinflammatory cytokines, and antioxidant activity.

8. Apricots makes your bones strong: Calcium is very much needed for the formation and development of bones, and apricot contains a lot. It is also interesting to note that without enough potassium in the body, calcium is not absorbed and disposed of evenly. And the good news is that apricots have both!

9. Apricots is good for Skin damage and aging effects:

We know vitamins and dietary carotenoids to play an important role in overall skin health and appearance. In fact, many nutritional-cosmetic products contain important vitamins and natural carotenoids that can promote skin health. Evidence now points to the fact that proper nutrition is important for skin health and appearance. Dried apricots contain many of these important nutrients. For example, they contain beta-carotene, which your body converts to vitamin A (retinol). There is powerful evidence that it can provide protection against sunburn and more permanent exposure to UV rays.

10. Apricot oil can increase hair growth: Vitamin E in apricot oil supports healthy growth of hair and prevents hair loss. This vitamin, in combination with fatty acids, acts as a preservative by preventing free radical damage.

Nutrition: Per 35 Grams of Fresh Apricots Contains:

Energy: 16.8 calories
Protein: 0.49 g
Fat: 0.14 g
Carbohydrates: 3.89 g
Fiber: 0.7 g
Sugars: 3.23 g
Calcium: 4.55 milligrams (mg)
Iron: 0.14 mg
Magnesium: 3.5 mg
Phosphorus: 8.05 mg
Potassium: 90.6 mg
Sodium: 0.35 mg
Vitamin C: 3.5 mg
Thiamine: 0.01 mg
Riboflavin: 0.01 mg
Niacin: 0.21 mg
Vitamin B-6: 0.02 mg
Vitamin A: 33.6 micro grams (mcg)
Beta-carotene: 383 mcg
Vitamin E: 0.31 mg
Vitamin K: 1.16 mcg

Different Varieties of Apricots:

The best place to start with apricots is to sample them fresh out of hand. Choose apricots that are golden orange and thick, not too soft and not too hard. Apricots that are soft and ripe have the best taste. Give them a taste test immediately. There are over hundred types of apricots, we are giving some below:

Aprym: Medium to large fruit with clear pale skin and some plum flavor.

August Gloss: Medium-sized apricot with a great sweet-tart taste.

Blenheim: Thick yellow-orange flesh with a medium-sized large apricot, very juicy fruit with a sweet, pungent flavor. This is the classic California apricot.

Sugar (Mormon): Small, orange-skinned fruit with red blush. Smooth, firm meat is sweet and succulent.

Goldcoat: Medium very large fruit almost round with shiny gold skin; The thick flesh is orange and firm and spritely sweet in taste.

Golden Amber: Pale skin and flesh, firm, large and symmetrical apricot with little acid.

Harkot: Medium to large fruits, firm, sweet and juicy.

Harglow: medium-sized orange apricot, sometimes reddish; Firm, sweet and tasty.

Manchurian Apricots: Small, light-flavored, orange fruit.

Risk of Consuming too much Apricots:

People who suffer from asthma or have sulfur-sensitivity should take extra precautions while consuming apricots. They often add sulfide to preserve fruits by preventing oxidation. Oxidation is the process when the iron content of a fruit reacts with oxygen in the atmosphere and rots.

Apricot food allergy is rare but not impossible. If you are allergic to the Rosaceae family, especially fruits related to peaches, cherries, apples, and almonds, you may be more likely to experience apricot allergies.

Apricots are inherently high in fruit components referred to as FODMAPs. For individuals with irritable bowel syndrome (IBS), FODMAP is poorly digested and results in gastrointestinal discomfort. If you notice diarrhea, constipation, abdominal pain, or other unpleasant reactions to eating apricots, see your doctor or specialist for a complete evaluation.

What’s the Best Way to Eat: Fresh Apricots:

Apricots are safe if we eat it raw. One must first clean the fruit, then cut it in half and remove the stone. Dried and fresh apricots are a delicious addition to yogurt or porridge, be it for breakfast or dinner. Some studies have shown that freeing apricots or canning them does not seem to reduce their nutritional value. It is important to know that people should eat a list of fruits and vegetables, as part of a healthy diet, to ensure that they get all the nutrients their bodies need.

Frequently Asked Questions:

  • Can Diabetes patients eat Apricots?

Answer: Yes, Apricots are good for a diabetes patient. It contains low sugar and has a constant effect on your blood sugar levels and does not increase levels quickly.

  • Can we eat apricots raw?

Answer: Yes, Apricots are safe if you eat it raw. One must first clean the fruit, then cut it in half and remove the stone.

  • How to peel apricots?

Answer: Wash the apricots with fresh water and then boil it for 30 seconds to one minute. Then you can peel the apricot easily.