Apricot Helps the Digestive System, Liver, and Eyes

 

This nutrient-dense fruit is well-known for its sour taste and unique apricot hue, but it can be used for much more than simply jams and baked products. Like apricot seeds, it has a wide range of health advantages and a rich nutritional profile. It is also rich in flavor and health-promoting qualities.

Apricots are low in calories but abundant in fiber, vitamin A, and vitamin C, making them a nutrient-dense food. They have also been linked to a variety of other advantages, including as lowering inflammation and curing dry eyes.

They are also incredibly adaptable and can be used in baking and cooking in addition to being eaten raw, which makes them a fantastic method to improve the healthfulness of your diet.

What are apricots?

The apricot tree produces the edible fruit known as the apricot. It is a member of the Prunus, or stone fruit, genus of trees, which also contains plums, cherries, peaches, nectarines and almonds.

Apricots are currently widely grown all over the world and are thought to be native to either China, Japan, or Armenia.

The apricot's past is still up for debate. Many people think it originally originated in Armenia because of its scientific name, Prunus armeniaca, which means Armenian plum, and because it has been grown there for a long time. Others contend that thousands of years ago, it was discovered for the first time in China or India.

Apricots have been a mainstay in many cultures around the world for ages, regardless of their actual origins. In the 17th century, English settlers utilized apricot oil to cure tumors and reduce inflammation, while Egyptians frequently used them to prepare a traditional juice.

The West Coast now produces the majority of the nation's commercial apricots. Actually, California produces nearly all of the world's apricots, with Washington and Utah producing a smaller quantity.

The countries that produce the most apricots globally are Italy, Iran, Turkey, and Uzbekistan.

Nutrition facts

While raw apricots are low in calories, they are high in potassium, fiber, vitamin A, vitamin C, and a number of other vital minerals. Additionally, they are high in carbohydrates, which account for the majority of apricot calories instead of fat or protein.

About 155 grams, or one cup, of raw apricot halves comprises the following:

• Calories: 74.4
• Total Carbohydrates: 17.2 g
• Fiber: 3.1 g
• Sugar: 14.3 g
• Total Fat: 0.6 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.3 g
• Protein: 2.2 g
• Sodium: 1.6 mg (<1% DV*)
• Vitamin A: 149 mcg (17% DV)
• Vitamin C: 15.5 mg (17% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 401 mg (9% DV)
• Vitamin E: 1.4 mg (9% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Niacin: 0.9 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Riboflavin: 0.06 (5% DV)
• Vitamin K: 5.1 mcg (4% DV)
• Manganese: 0.1 mg (4% DV)
• Magnesium: 15.5 mg (4% DV)
• Thiamine: 0.05 mg (4% DV)
• Folate: 14 mcg (4% DV)
• Iron: 0.6 mg (3% DV)
• Phosphorus: 35.6 mg (3% DV)
• Zinc: 0.3 mg (3% DV)

*Daily Value: The percentages are calculated on a daily calorie intake of 2,000.

Apricots also include some calcium and selenium in addition to the elements mentioned above.

The nutritional profile of dried apricots varies somewhat. In addition to having more than four times as many calories and carbohydrates, dried apricots are higher in fiber, potassium, vitamin A, vitamin E, and other minerals. A serving size of dried apricots is usually between 30 and 40 grams, rather than 155 grams.

Apricot benefits

The health advantages of apricots, which include antioxidants, fiber, and vital vitamins, are numerous and include:

1. High in antioxidants

Apricot is a food that is rich in antioxidants and provides a variety of essential micronutrients. Antioxidants are substances that shield cells from harm caused by free radicals. They might also lower the chance of developing some long-term illnesses, such as cancer and heart disease.

Carotenoids, a class of pigment with antioxidant qualities, are abundant in apricots. A study that was published in the Journal of Agricultural and Food Chemistry claims that apricots are particularly rich in carotenoids such as gamma-carotene, beta-carotene, and beta-cryptoxanthin.

2. Protects the liver

The liver is one of the most significant internal organs in the human body in addition to being the largest. It performs a wide range of tasks, including breaking down lipids to create energy and generating proteins that aid in blood coagulation.

According to certain research, apricots are good for your liver and may even help prevent liver disease.

For three weeks, participants in a trial with healthy volunteers ate 200 grams of apricot fruit every day. Researchers found that plasma HDL levels significantly increased while total cholesterol, LDL, and triglycerides moderately decreased.

These lipid changes are significant because they are associated with decreased risk of oxidative stress and hepatic steatosis as well as overall liver metabolic function. According to the results, eating apricots on a daily basis may improve systemic antioxidant status and have minor lipid-lowering effects, which may benefit liver function.

According to laboratory research, apricots can also help prevent liver cancer.

3. Decreases inflammation

It's not always a terrible thing to have inflammation. Actually, the immune system's reaction to ward off external invaders and shield the body from harm is rather natural.

Conversely, chronic inflammation can do serious harm to your body and have a role in conditions like rheumatoid arthritis, diabetes, and heart disease.

In a population-based study with 1,358 asymptomatic Japanese adults, those who reported eating a lot of Japanese apricots (at least three a day) were contrasted with those who ate less than three a day. The high-intake group showed considerably lower serum antibody titers among H. pylori-infected individuals, suggesting a lower bacterial load.

Less neutrophil and mononuclear cell infiltration as well as less extensive corporal atrophy were found in gastric mucosal biopsies from patients with H. pylori-related chronic atrophic gastritis. These findings collectively suggested suppressed active gastric inflammation and a slower rate of gastritis progression.

Leafy green vegetables, beets, quince, broccoli, blueberries, and pineapple are additional foods that reduce inflammation.

4. Encourages regularity

One cup of apricots contains around 3.1 grams of fiber.

Fiber helps avoid constipation by giving feces more volume as it passes through the body undigested. According to one study of five trials, patients with constipation experienced an increase in the frequency of their bowel movements when they increased their intake of fiber.

Even more fiber can come from sweet apricot seeds, which are frequently marketed as snack foods. Five grams of fiber, or up to 20% of your daily fiber requirements, are included in a 1/4 cup portion.

Apart from apricots, fruits, vegetables, legumes, nuts, and seeds are also high-fiber foods that can help relieve constipation.

5. Encourages eye health

Vitamin A can be found in abundance in apricots. You can get a significant portion of the daily need for vitamin A from only one cup of apricots.

When it comes to eye health, vitamin A is essential. Actually, symptoms including night blindness, dry eyes, and vision loss can be caused by a vitamin A deficiency.

The minerals in fresh apricots may help prevent oxidative retinal damage and promote visual health because they are also rich in beta-carotene, which the body turns into vitamin A, as well as lutein and zeaxanthin, which helps support macular function.

Beef liver, sweet potatoes, carrots, kale, and spinach are additional foods high in vitamin A.

6. Promotes the health of the skin

One advantage of apricots is that they are a great source of beta-carotene, vitamin C, and vitamin E. These nutrients are essential for skin regeneration and repair as well as for keeping skin appearing young and healthy.

While vitamin A (as beta-carotene) helps against UV damage and early aging, vitamin C promotes the formation of collagen. This fruit's inherent antioxidants may also shield skin cells from oxidative damage.

These antioxidants aid in the fight against oxidative stress and shield the skin from harm brought on by pollutants and sun exposure. In addition to promoting skin cell regeneration, the high vitamin A content may lessen dryness, imperfections, and aging symptoms.

7. Promotes better hydration

Fresh apricots are a hydrating fruit that can support the body's fluid balance because of their naturally high water content (around 85%). They are an excellent snack for active lives and warm weather since they also include potassium, a crucial electrolyte that promotes hydration by assisting in the regulation of fluid levels both inside and outside of cells.

Healthy skin, digestion, energy levels, and the movement of nutrients throughout the body all depend on enough hydration.

8. May reduce blood pressure

Potassium, a vital mineral found in apricots, balances sodium levels in the body and helps control blood pressure. A diet high in potassium may help maintain cardiovascular health and lower the risk of hypertension.

A diet with a higher potassium-to-sodium ratio may help lessen the risk of hypertension, ease the load on the cardiovascular system, and relax blood vessels. Consuming fruits high in potassium, such as apricots, on a regular basis improves cardiovascular health.

9. Promotes gastrointestinal health

Soluble and insoluble fiber, which are found naturally in apricots, help to maintain a healthy gut flora, regulate bowel motions, and facilitate digestion.

While insoluble fiber gives stool volume and helps avoid constipation, soluble fiber feeds good gut bacteria. Regular consumption of apricots may promote better nutritional absorption and easier digestion.

10. Could lessen the symptoms of menopause

Phytoestrogens are plant-based substances found in apricots that function similarly to estrogen in the body. These substances may lessen menopausal symptoms including mood swings and hot flashes and promote hormone balance.

The apricot's other vital elements, such as potassium and iron, may help reduce some menopausal symptoms. The antioxidant qualities of the fruits can also help maintain hormonal balance and lower inflammation, which may aid menopausal women with hot flashes, mood swings, and exhaustion.

11. Guards against heart disease

The apricot is a heart-healthy food because it contains potassium, fiber, and antioxidants. Potassium maintains normal blood pressure, fiber helps reduce LDL (bad) cholesterol, and antioxidants guard against oxidative stress, which can harm blood vessels.

Apricots, which are high in beta-carotene, vitamin C, and flavonoids, are good for the heart because they can lower oxidative stress and artery inflammation.

Apricot vs. peach

Peaches and apricots are easily confused. They are not only members of the same fruit family, but they also have a lot in common in terms of look and nutritional value.

Apricots feature fuzz-covered yellowish-orange flesh and are smaller than peaches. On the other hand, peaches are a little bigger, have fine hairs like apricots, and can be white, bright yellow, or red. Apricots are a wonderful complement to baked products and sweets because of their slightly tarter flavor.

With a few minor variations, the two fruits are fairly comparable in terms of nutrition. Apricots have slightly more calories, protein, carbs, and fiber per gram. While the two have similar levels of other micronutrients, such as vitamin E and vitamin K, apricots also have higher levels of vitamins A and C.

However, both are rich in vitamins, minerals, and antioxidants, so adding a few portions of both to your diet can be a wholesome and nourishing approach to reap the advantages of both peaches and apricots.

How to eat

Apricots are flavorful and simple to eat. Simply wash the fruit if you're eating it raw, and feel free to eat the whole thing—skin and all—to reap the advantages of apricots.

The big stone, or apricot kernels, that are located in the center of the fruit can be carefully removed with the use of a spoon.

Try topping your next dish of oats or cold cereal with apricot or adding it to a bowl of Greek yogurt for a quick and nutritious treat. As an alternative, experiment with adding dried or fresh apricots to your baking and cooking recipes (such as this Baked Brie recipe) to improve the nutritional profile and flavor of your food.

Beyond simply eating the entire fruit, there are many different ways to enjoy apricots if you're feeling particularly inventive. Apricots can be used in salads, salsas, meat dishes, and baked goods and desserts, among other typical applications.

You can also attempt drying your own dried apricots rather than using store-bought ones. Just place them in the oven on the lowest heat for 10 to 12 hours, or use a dehydrator, and then enjoy!

Risks and side effects

Despite being a popular sweet snack, bitter apricot seeds can contain high levels of amygdalin, a substance that, when taken in excess, can increase cyanide levels. To prevent any toxicity, be sure to choose the sweet type of apricot seeds when consuming them.

Furthermore, although dried apricots are rich in many healthy components, they are also high in calories and carbs, which can cause weight gain and blood sugar spikes. To prevent overindulging, consume apricots in moderation and, whenever feasible, choose fresh ones.

After consuming apricots, some people may also develop signs of a food allergy. Stop using it and consult your doctor if you think you might have an apricot allergy or experience any negative side effects after consuming them.

Frequently asked questions

Do apricots provide any health benefits?

 
Indeed, apricots are a nutrient-dense fruit that is high in fiber, vitamins A and C, and antioxidants. Apricots are good for the skin, heart, digestive system, and immune system, according to research.

Is the skin of an apricot edible?

 
Of course. Peeling apricots before eating is not necessary because their skin is edible and includes fiber and other minerals.

If the fruit isn't organic, make sure you wash it well to get rid of any residues or pesticides.

What season are apricots in? 

Depending on where you live, apricots are usually in season from late spring to midsummer. In most U.S. regions, look for fresh apricots from May to July.

Is it healthful to eat dried apricots?

Iron, potassium, and antioxidants are among the concentrated minerals found in dried apricots. To maximize the benefits of dried apricots, portion control is crucial because they also contain more natural sugars.

Do dried apricots have the same health benefits as fresh ones?

Many of the minerals found in fresh apricots are still present in dried ones, particularly potassium and fiber. Portion control is crucial because they are higher in calories and frequently include more sugar.

Can you eat apricots every day?

Apricot benefits include better digestion, heart support, and increased hydration when consumed in moderation each day. Due to their greater sugar content, dried apricots should be used with caution.

What is the recommended daily intake of apricots?

Two to three fresh apricots are the standard serving size. A serving of dried apricots is typically around 1/4 cup. A balanced diet can be supported by consuming apricots in moderation.

Do apricots contain a lot of sugar?

Despite having natural sugars, fresh apricots have a low glycemic index. Due to water loss, dried apricots have a significantly higher sugar content by volume, therefore only eat tiny portions.

What distinguishes peaches from apricots?

Apricots are smaller, less juicy, and have a slightly sour taste, even though they are both stone fruits. Peaches with a higher water content are bigger, sweeter, and fuzzier.

Are apricots able to aid with digestion?

Yes, by feeding good gut bacteria, the fiber in apricots, particularly when consumed with the skin, supports gut health and encourages regularity.

Are apricots beneficial to the skin?

Indeed, apricots are good for skin because they include vitamins and antioxidants that promote skin hydration, suppleness, and defense against environmental assaults.

Is it okay to eat apricots when pregnant?

In addition to offering healthy minerals like potassium, vitamin C, and iron, apricots are generally safe to eat while pregnant. However, before taking significant amounts, especially in dried form, it is important to speak with a healthcare professional.

Final thoughts

• Stone fruits like apricots are closely linked to almonds, plums, cherries, peaches, and nectarines.

• Raw apricots are rich in fiber, vitamin A, and vitamin C, yet they are low in calories.

• In contrast, dried apricot nutrition has a higher content of micronutrients, fiber, calories, and carbohydrates.

• Rich in antioxidants, apricots have also been demonstrated to help regularity, lower inflammation, shield the liver, and improve eye health.

• Apricots' acidic flavor makes them quite versatile. They go well with both savory and sweet recipes and are useful in baked goods, meals, jams, and salsas.

• Eat apricots as part of a healthy, balanced diet to reap the full health benefits of their many health benefits.