Apricots Health Benefits, Nutrients, Side Effects, Recipes, and More
Apricots are little in size, yet they are high in flavour and nutrition. The flavour of these vitamin and mineral-rich yellow-orange fruits varies from sweet to sweet-tart, depending on the variety.
When ripe, they have a smooth shell with soft fuzz, and their flesh is smooth and fairly juicy. Apricots are not only delicious, but they also have a number of health benefits. They are suitable for the skin, for example, and can help prevent cancer, anaemia, and a variety of other health problems.
Prunus armeniaca (apricot) first appeared in China some 4,000 years ago. This delicious stone fruit was well-liked by locals, traders, and visitors. As a result, it’s no surprise that it started its voyage west along the Silk Road.
It gradually spread across Central Asia and the Middle East. There are several apricot varieties to pick from, the most popular of which are Blenheim, Tilton, and Moorpark.
Apricot Varieties
Apricot Moorpark
Moorpark apricots are massive fruits with bright, golden orange skin. These apricots are sweet and juicy, with a plum-like flavour, and resemble peaches. Apricots from Moorpark are strong in vitamins A and C, as well as B-complex vitamins, calcium, copper, iron, and phosphorus.
Apricot Blenheim
The Blenheim apricot is a small, green-skinned fruit that ripens on the inside. It never fully develops the apricot colour. It does, however, have a strong apricot flavour. This historic favorite’s sweet fragrant flavour sets the standard.
The meat is sweet and orange. It is well-known in California for its canning quality, and it can also be dried. It demands warm, dry conditions during flowering.
Tilton Apricot
Tilton apricots feature a “suture” line that goes halfway around the fruit and are heart-shaped. The colour is gorgeous, a brilliant golden with pink blush undertones.
Furthermore, the Tilton Apricot Tree has an exceptional feature: it is frost resistant. As a result, this tree is well-suited to late spring frost-prone locations and adapts well to a variety of soil types.
Tilton apricots can be used in a variety of ways, from fresh fruit salads to canning. They also contribute to the production of delectable jams and jellies for sweets.
Apricot Gold Bar
It is a bright yellow-orange colour with a red tinge on the skin. It is enormous in size, with a top and sides that are spherical to oval and a bottom that is compact. The flesh of the fruit is extremely succulent.
Apricot Tomcot
It is a medium-to-large fruit with a diameter of 5.4 cm and an oval shape. The skin of the fruit is a pale orange colour. The flesh of this fruit is pale orange and delicious. It is inedible and should not be canned.
Apricot Nutritional Value
According to the United States Department of Agriculture, one 35 g fresh apricot contains the following nutrients: [1]
17 calories of energy
0.5 gramme protein
0.15 gramme of fat
Carbohydrates (3.9 g)
0.7 gramme fibre
3.23 grammes of sugar
Apricots Health Benefits
Beneficial to the Skin
Apricot antioxidants, such as vitamin E and vitamin C, are widely known for their skin-boosting properties.
They can aid in the protection of skin cells from ultraviolet (UV) radiation, the prevention of early wrinkles, and the improvement of skin suppleness. Another antioxidant found in apricots is beta-carotene, which protects the skin from sunburn and other UV damage.
Apricots are also a great meal for moisturising your skin due to their high water content. A cup of apricots contains roughly two-thirds of a cup of water.
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It protects the eyesight.
Apricots are abundant in vitamin A, beta-carotene, and other carotenoids, making them an excellent source of these nutrients. Lutein improves retinal and lens health, whereas carotenoids and vitamin E improve overall vision. These nutrients can also help to reduce the risk of macular degeneration and cataracts.
Researchers discovered that women who ingested the most vitamin A had a 40% decreased chance of acquiring cataracts in a survey of over 50,000 registered nurses. One apricot (about 35 grammes) contains 33.6mg of vitamin A, which is around 5% of your daily requirement.
It’s Possible to Cure Fever
Apricot juice is commonly given to feverish patients because it contains vital vitamins, minerals, calories, and water. At the same time, it aids in the detoxification of several organs.
When you are sick, the calming and anti-inflammatory properties of apricots might also impact your body’s overall temperature. It can also help reduce inflammation in other parts of the body, which is especially beneficial for people who suffer from arthritis or gout.
Can be used to treat anaemia
Apricots contain iron and copper, which contribute in the production of haemoglobin. As a result, it can help with anaemia treatment. Anaemia is an iron deficiency that can produce fatigue, drowsiness, lightheadedness, digestive issues, and overall metabolic dysfunction. Furthermore, it results in a deficiency of red blood cells.
The body cannot efficiently reoxygenate itself without red blood cells, and organ systems begin to malfunction. The elements iron and copper are required for the formation of red blood cells. Apricots are high in iron and copper, making them a fantastic tool for increasing metabolism and maintaining overall health.
Aids in Cancer Prevention
Cancer patients can benefit from apricot seeds. Several studies have found a direct correlation between apricot eating and a lower risk of cancer.
With their carotenoids and other antioxidant compounds, it’s no surprise that apricots are a free-radical threat.
Free radicals are dangerous byproducts of cellular metabolism that can turn healthy cells into malignant ones by causing DNA mutations.
Antioxidants act as a buffer against these potentially harmful compounds, protecting the body from cancer, heart disease, Alzheimer’s disease, and skin ageing.
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It protects the liver.
Apricots, according to some research, may help protect the liver from oxidative damage.
In two animal studies, rats fed alcohol + apricots had lower levels of liver enzymes and inflammatory markers than rats given alcohol but no apricots. Because of its naturally high antioxidant content, research suggests that it may help prevent liver damage.
Bone Strengthening
Apricots may contain virtually all of the minerals needed for bone formation, including calcium, phosphorus, manganese, iron, and copper. As a result, eating apricots can aid in the healthy formation and development of your bones. Furthermore, it aids in the prevention of a variety of age-related bone issues, such as osteoporosis and brittle bone disease.
Promotes Gut Health
Apricots are high in fibre, which helps with intestinal health. It helps to increase good bacteria in the gut while also helping digestion. Apricots include both dietary and soluble fibre, making them easy to digest and beneficial to the digestive system.
Potassium-rich
Apricots are high in potassium, a mineral that serves as an electrolyte. It is in charge of sending nerve messages, controlling muscle contractions, and keeping fluid balance in your body.
Two apricots (70 grammes) provide 181 mg of this mineral, which accounts for 4% of the daily value. Because potassium works in concert with salt to maintain fluid balance, a sufficient intake may help to reduce bloating and maintain healthy blood pressure.
A 33-trial study revealed that a potassium-rich diet significantly reduced blood pressure and resulted in a 24% lower risk of stroke.
Apricot Consumption Options
Apricots are completely safe to consume uncooked. After cleaning the fruit, cut it in half and remove the centre stone.
Apricots, both fresh and dried, are an excellent addition to yoghurt or porridge, which may be served for breakfast or as a snack.
Several studies have found that freezing or canning apricots has no negative influence on the nutritional content of the fruit. As a result, you are free to enjoy it in any way you see fit.
The study also reveals that those who eat canned or frozen apricots can be certain that they are getting the same or better nutritional value than fresh apricots.
Apricot Recipes
Cake with Apricots
Time to Prepare – 10 minutes
Time to cook – 35 minutes
10 servings Ingredients:
1 cup fresh or canned apricots – 1 cup pitted dates – 1 cup whole wheat flour/coconut flour – 0.75 cup almond flour – 1 cup
1 cup apple juice
Lemon zest – 1 tsp Vanilla essence – 1/2 tsp
Method:
- Cut the apricots and dates into small pieces and combine them with the flour, almond meal, and lemon rind in a mixing bowl.
- Make a hole in the centre and pour in the apple juice and vanilla extract, mixing thoroughly.
- Pour the batter into a cake pan lined with parchment paper.
- Bake for 30–35 minutes, or until brown, in a preheated oven at 170°C.
- Allow to cool for 10 minutes before serving heated.
Apricot Canapes (Easy Apricot Canapes)
These sweet and savoury morsels are similar to a tiny cheese course.
Time allotted – 5 minutes
16 persons can be served (1 each)
Ingredients:
Dried apricots – 16 crumbled blue cheese or Feta cheese – 8 tablespoons chopped pistachios – 0.25 cup honey – 12 teaspoon
pepper, freshly ground
Method:
- 12 teaspoon cheese on top of each apricot
- Garnish with pistachios and honey, and then top with pepper.
- Delicious delicacies are ready to be served.
Smoothie with Apricots and Strawberries
The strawberries wonderfully balance the lovely apricot flavour in this smoothie, which has just the right amount of sweet-tart flavour. It is a nutritious, energy-boosting beverage high in vitamins A and C as well as fibre.
Ingredients:
filtered water or coconut water (cold) – 1 cup hulled strawberries – 1 cup pitted apricots – 2 cups frozen pineapple – 1 cup flaxseed oil – 1 teaspoon (optional – gives a wonderful punch of Omega 3)
Directions:
- Blend the ingredients in the order stated until smooth.
- Pour into glasses and serve right away.
Potential Apricot Side Effects
Digestive issues
Although apricots are beneficial to digestion, they are also high in fructose. Excess fructose results in the release of hydrogen and methane gases, which induce discomfort, bloating, flatulence, and diarrhoea.
As a result, overeating might cause stomach pain. Furthermore, drinking too many may result in constipation and digestive difficulties. As a result, try not to eat too many apricots.
Nauseous
If you ingest an excessive number of apricots, you may feel nauseated and vomit. Unfortunately, this is a fairly common side effect, and the key is to consume apricots in moderation to limit the possibility of acquiring this disease.
Conclusion
Apricots, like other fruits and vegetables, are high in vitamins and minerals that our bodies require to function properly. They are high in vitamins A and C, as well as dietary fibre and potassium.
Apricots can be eaten raw or dry. The nutritional value of the fruit is not reduced by freezing or preserving it. To keep the fruit as a nutritious supplement to your diet, look for canned fruit in water rather than syrup. The benefits of apricots make them an ideal addition to a healthy, well-balanced diet.
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Frequently Asked Questions (FAQs)
Q. What are the apricot’s side effects?
A. Although apricots are quite helpful, over consumption can result in some negative side effects. Nausea and digestive troubles such as constipation and stomach aches are among the apricot adverse effects.
Q. When is the greatest time of year to eat an apricot?
A. Apricots are a good mid-morning or evening snack since they contain a lot of fibre. They are also one of the few foods that contain melatonin, a hormone that regulates your sleep cycle.
Q. Can an apricot make you gain weight?
A. No, apricots contain little calories and will not cause you to gain weight. It will instead help you manage your weight because it is high in fibre. As a result, your gut health improves. Low calorie diets and excellent gut health are essential for weight loss. But, even with healthful foods, moderation is essential.
Q. What are the advantages of dried apricots?
A. Dried apricots have a number of health advantages. It, for example, aids in nutrition absorption, increases bone mineral density, and promotes gut health. Furthermore, it supports eye health, aids in blood pressure reduction, and may be used to treat anaemia.
Q. Is it okay to eat apricots at night?
A. Because apricots contain melanin, a sleep regulation hormone, eating them before late evening may assist regulate your sleep cycle. It also includes potassium and magnesium, both of which have a relaxing effect. However, avoid eating dried apricots at night because their low water content may create digestive issues such as gas and cramps.
Q. Is apricot beneficial for the skin?
A. Yes, apricots include antioxidants like vitamin E and vitamin C, which help with skin texture. Apricots also have a high water content. As a result, it is an effective method of hydrating your skin.
Q. Do apricots cause gas?
A. Consuming dried apricots can cause gas. It’s because they contain fructose, which is a type of sugar. Fructose and sorbitol ingestion in excess might cause digestive problems. These chemicals are difficult to digest in our intestines and may cause digestive issues.
Q. Do apricots aid with weight loss?
A. Although there is no clear link between apricots and weight loss, they are high in fibre and low in calories, making them a good option for weight loss. Furthermore, they are low in calories, making them a fantastic complement to any weight loss diet.
Q. Do apricots help with metabolism?
A. Apricots include potassium, magnesium, and iron. Because these minerals are metabolism-enhancing nutrients, including them in your diet boosts your metabolism and energises your body.
Q. Is apricot beneficial to fatty liver?
A. Yes, consuming apricots may reduce the incidence of liver steatosis and free radical damage. This is due to apricots’ strong antioxidant nutritional content (beta-carotene and vitamin) and radical-scavenging activity.
Q. What happens if you consume an excessive amount of apricots?
A. Excessive apricot consumption can cause vomiting, sweating, fainting, giddiness, and loss of consciousness. Excess fructose causes the symptoms, which contribute to insulin resistance, obesity, and diabetes. As a result, 30-50 grammes of apricots per day should be plenty.
Q: Do apricots have a lot of sugar?
A. No, apricots do not contain a lot of sugar. One fresh apricot contains only three grammes of sugar, according to the USDA. As a result, they’re a terrific option if you want to switch up your fruit routine while still nibbling on something nice and healthy.
Q. Can diabetics consume apricots?
A. Yes, apricots are abundant in fibre, which aids in blood sugar management. Apricots have a low glycemic index as well. As a result, it has a gradual and consistent influence on blood sugar levels. Furthermore, the fruit is high in vitamin E, an antioxidant that lowers blood sugar levels.
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