Apricot is popular worldwide because of its sour—sweet taste. Its beautiful shape and different taste can make any food lover crazy. Being nutritious, this juicy fruit is also used in many types of dishes. To stay healthy, you can also add apricots to your diet along with other fruits.
APRICOT NUTRITIONAL VALUE:
Per ounce serving of fresh raw apricot contains [Trusted Source 1] [Trusted Source 2] —
- 13.4 calories
- 3.1 gram carbohydrates
- 0.6 gram fiber
- 0.1 mg iron
- 3.6 mg calcium
- 2.8 mg magnesium
- 6.4 mg phosphorus
- 72.5 mg potassium
- 0.4 gram protein
- 539 IU vitamin A
- 2.8 mg vitamin C
- 0.2 mg vitamin E
- 0.9 mcg vitamin K
- 0.3 mg sodium
- 5 mg phytosterols
- 2.5 mcg folate
- 0.1 mg pantothenic acid
- 0.8 mg choline
HEALTH BENEFITS OF APRICOTS:
The nutritional and medicinal properties found in apricots make it beneficial for health in many ways. The health benefits of eating apricots may include —
1. For Digestion:
Most physical illnesses start from your stomach. Apricots may help to prevent this situation. Apricots are rich in fiber and fiber can be helpful in running the digestion process smoothly. It can help to remove feces from the body of people with digestive problems like constipation. [Trusted Source 3]
2. Aids in Vision Correction:
Due to age as well as some physical problems, the eyesight starts to decrease. Especially, the eyesight becomes weak after the age of 40 years. Lack of proper nutrition is also a reason for this. Due to a deficiency of a protein called beta carotene (β-carotene), the eyes start to become weak and vulnerable to disease. Apricot can help in prevention of this problem, as it contains good amount of β-carotene. [Trusted Source 4]
3. To Lose Weight:
The benefits of apricots can also be seen here. According to a research, to reduce weight, whole fruit should be consumed instead of its juice. Apricots are a good source of fiber and fiber helps to keep your stomach full and you eat less. In this way it helps you to lose weight. [Trusted Source 5]
4. Prevents Heart Disease:
You can keep your heart healthy by consuming apricots. Research has found that apricots contain phytochemicals called phenolic. These phenolics may be beneficial in relieving heart related problems. [Trusted Source 6]
Another research suggests that the phenolic compound acts as an antioxidant, showing a cardio-protective effect by reducing oxidative stress. This effect may help to protect against cardiovascular diseases. [Trusted Source 7]
5. For Anemia:
Anemia reduces the red blood cells count in the body and oxygen does not reach to the organs. It is caused by anemia and nutritional deficiencies such as folate. [Trusted Source 8]
It is recommended to include apricots in the diet of anemia due to its rich iron contents. In addition, apricot is also rich in pallets. [Trusted Source 9] [Trusted Source 10]
For this reason, apricots are considered beneficial for curing anemia.
6. In Diabetes:
Excessive amount of glucose in the blood can cause diabetes. Apricots can be consumed to avoid this problem. A research conducted on mice found that apricots contain chlorogenic acid, which may regulate the absorption of glucose in the blood. [Trusted Source 11]
In addition, apricots are counted in fruits with a low-glycemic index, the intake of which does not cause excess sugar in the blood. [Trusted Source 11]
For this reason, it is said that by controlling the glucose level with the help of apricots, diabetes can be controlled to some extent.
7. Fluid Balance:
Overhydration and dehydration can cause problems when fluid is imbalanced in the body. Nutrients such as water, sodium and potassium have been considered beneficial for dealing with this problem. These nutrients maintain fluid balance by acting as electrolytes in the body. [Trusted Source 12]
Apricot contains 86.35 grams of water, 100 grams of sodium and 259 milligrams of potassium. [Trusted Source 10]
With the help of these nutrients, the fluid balance can remain in the body. Apricots are also used in China to maintain body fluids. [Trusted Source 3]
8. For Ear Ache:
Along with good health, apricots can also be used for ear pain problems. [Trusted Source 13]
Apricots are said to have a variety of properties, one of which is analgesic. This effect can also help in relieving pain other than ear pain. [Trusted Source 3]
9. For Inflammation:
Apricots can be consumed to reduce inflammation problem. The fruit has anti-inflammatory properties. This property is known to reduce inflammation. In addition to apricots, the edible part of its seeds can reduce colon inflammation. [Trusted Source 14]
10. Blood Pressure:
Apricot can also be consumed to overcome the problem of blood pressure. It contain nutrients such as fiber, potassium and magnesium. All of these play an important role in blood pressure control. This problem can be reduced by including either apricot or dry apricot in the diet. [Trusted Source 15]
11. For Healthy Liver:
Not only the heart, apricot also plays an important role in keeping the liver healthy. According to a study, the antioxidant properties present in apricots may protect the liver by reducing oxidative stress. [Trusted Source 16]
A research on the site of NCBI has reported that sun—dried organic apricots can also make the liver workable again. In addition, apricots have hepatoprotective property, which can protect the liver from damage. [Trusted Source 17] [Trusted Source 18]
12. In Pregnancy:
The benefits of apricot have also been seen during pregnancy. Women struggling with asthma during pregnancy can consume apricots. The name of apricot is also included in antioxidant-rich foods considered essential for asthma. In addition, 4 apricots can be consumed daily for vitamin C and vitamin E. [Trusted Source 19]
13. In Asthma:
Apricots can also be consumed for respiratory problems such as asthma. It is written in a research paper that asthma can also be caused by not having a proper diet. In particular, if the diet is deficient in antioxidants, the risk of asthma may increase.
Research has reported that apricots contain lycopene carotenoid compound, which exhibits potent antioxidant effects. This effect may be helpful in controlling the asthma problem to some extent. [Trusted Source 20]
14. Assist in Building Muscles:
Apricot can be consumed to cure diseases as well as in muscle building. A good amount of protein is found in apricots. This protein is essential for the maintenance and development of muscles. [Trusted Source 10] [Trusted Source 21]
15. For Fever:
Research suggests that apricots may have antipyretic properties. This effect found in apricots may help to reduce fever. [Trusted Source 18]
Note that it is important to contact your doctor if the fever is high.
16. Keeps Your Bones Strong:
Apricots can also be consumed for better health as well as strengthening of bones. Research has found that potassium and magnesium may play an important role in keeping bones healthy. Apricots have a good amounts of both nutrients. [Trusted Source 22]
In addition, apricots and dry apricots also contain calcium, which is essential for bones. For this reason both apricots and dry apricots can be consumed to keep the bones healthy. [Trusted Source 23]
17. In Ulcers:
The use of apricots can be beneficial in preventing the problem of ulcers. In fact, apricots are rich in antioxidants. It can reduce the effect of free-radicals. Free radicals can cause ulcers in the body. For this reason, the antioxidant effect of apricots is believed to protect against ulcers. [Trusted Source 3]
In addition, an another study has shown that the edible part of apricot seeds (kernel extracts) contain pectin fiber. It has been shown to be effective in preventing the problem of ulcers.
Not only this, a research has also confirmed that kernel extracts have anti-ulcerative and anti-inflammatory properties, which can reduce ulcers and inflammation caused by them. [Trusted Source 24]
18. Benefits of Apricot for Skin:
Apricots may also have benefits for the skin. Research has found that apricots have anti-aging properties. This property can be helpful in preventing the skin from aging prematurely. This property can also be helpful in removing signs of aging such as fine lines and wrinkles. In addition, the antioxidants present in it may reduce skin inflammation. [Trusted Source 3]
19. Benefits of Apricot for Hair:
Many types of nutrients are required for hair growth, one of which is iron. Lack of iron can cause hair loss. Baldness may also be encountered due to this. At the same time, apricot is a food rich in iron, which can be beneficial in iron deficiency and hair growth. [Trusted Source 25]
20. Cancer Prevention:
Consumption of apricot fruit cannot directly prevent cancer, but the edible part of fresh apricot seeds can prevent cancer. According to a study, apricot kernel contains the element amygdalin, which can prevent colon cancer from growing. It is considered a natural anti-cancer agent.[Trusted Source 26]
In case of serious illness like cancer, instead of depending on apricot, medical treatment should be done.
HOW TO USE APRICOT?
Apricots can be used in many ways. Some of them are —
- It can be washed and eaten like a fruit.
- You can mix apricots with yogurt or eat it with oatmeal in your morning breakfast.
- Apricots can be consumed by mixing in milk shake.
- Apricots can be added to increase the taste and nutritional value of fruit salad.
- Dry apricots can also be consumed. It is beneficial for health.
- Apricot seeds have an almond-shaped edible portion inside. It can also be eaten.
WHEN TO EAT APRICOT?
Often, the question comes in people’s mind when and how much to consume it. If these questions are also in your mind, let’s find their answers below. Apricot is a fruit, so it can be consumed in a moderate amount at any time in the morning or afternoon.
The exact amount of apricot is not clear. However, it is generally believed that 6 to 8 apricots can be consumed daily. It is advisable to eat 4 apricots daily in pregnancy. [Trusted Source 19]
WHERE TO BUY APRICOT?
Apricots can be purchased from any supermarket. It is also easily available in neighborhood grocery or dry-fruit shops. In addition, apricots can also be ordered from online stores.
SIDE EFFECTS OF APRICOT:
It can be beneficial if you consume apricot in limited quantity. At the same time, consuming it in large quantities can also cause many side effects; including [Trusted Source 2] [Trusted Source 27] [Trusted Source 28] —
- Apricot may have toxic effects. It is said that apricots can cause poisoning to children.
- Eat dried apricots chewed properly, or else it can cause problems by getting stuck in small intestine.
- According to a study, the consumption of apricot seeds can cause heart problems.
- If anyone is allergic to apricots or dry apricots, then avoid consuming them.
CONCLUSION
Apricot is a delicious fruit enriched with many antioxidant and medicinal properties. Simply, consume it in limited quantity for the benefits of apricot. If you have any question or suggestions, please leave in the comment section below.