Health and Wellness

Apricot-Amazingly Nutritious, Impressively healthy

Apricot amazingly nutricious and impressive benefits
Written by Banani Chakraborty

Apricot is amazingly nutritious and impressively healthy. Yellow and round-shaped apricots are actually stone fruits (drupes). They are highly nutritious. They provide numerous health benefits. It tastes sweet as well as tart. We can get 12% of vitamins A and C along with 6% of potassium from 100 grams of it.

Apricot: Amazingly nutritious and impressive benefits:

In the first place, this versatile fruit is native to China. The trees are 8m-12m tall. The diameter of the trunk may be up to 40cm. They make a dense canopy. The leaves look like eggs. They are 5cm-9cm in length and 4cm to 9cm in breadth.

What are apricots?

What are Apricots

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They belong to the Rosaceae family. Besides, it is closely related to almonds, cherries, peaches and plums. Firstly, it is softer than plums. Further, it is smaller in size than peaches.

There is a single seed inside a nonedible pit which is encircled by crispy aromatic and appetizing eatable flesh. This tangy and soft flesh lay beneath the thin outer skin. Indeed, they are not very juicy. The seed is also nutritious and edible. Even, we can eat its skin.

At first, we will express our gratitude towards our mother nature for presenting us such an amazing beneficiary fruit.

What is the scientific name of apricot?

The tree belongs to Rosecrans and Genus of Prunus family. The scientific name of it is ‘Prunus armeniaca’.

What does apricot taste like or Apricot taste?

It generally tastes very tart. This is totally different from other stone fruits. It is also sweet.


Fresh ones are less tart than dried ones. Above all, it is very delicious.

Apricot production:

As a matter of fact, the world’s total production of it in the year 2017 was4,257,241 metric tonnes. It is almost 9.7% more in comparison to the 2016 world’s production of 3,766,079 metric tonnes.

Types of varieties of apricot:

They have several varieties. Among them about a dozen varieties are popular. They may somehow differ in colour as well as size. The colour may be from deep orange to yellow. But they are similar in taste.

Some popular varieties are:

  • Apium
  • Autumn royal.
  • Blenheim
  • Castlebrite
  • Early golden.
  • Gold kist.
  • Katy
  • Moorpark
  • Patterson
  • Pixie-cot.
  • Perfection
  • Rival
  • Tilton and etc.

What are Apricot producing countries?

It is produced in several countries. It is cultivated in almost all the temperate regions of the world, particularly in the Mediterranean region.

Top fifteen such countries in the world are:

Apricot producing countries

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  • Turkey
  • Uzbekistan
  • Italy
  • Algeria
  • Iran
  • Pakistan
  • Spain
  • France
  • Afghanistan
  • Morocco
  • Greece
  • Egypt
  • Armenia
  • Japan
  • Ukraine

Apricot production in India:

It is an important fruit. We will find it in the mid hilly and dry temperate regions of India. These include the hilly region of Jammu and Kashmir, Himachal Pradesh, Uttar Pradesh. Added to this it is grown to a limited area of northeastern hills. Its commercial production in India is very limited.

Nutritional values of Apricot:

As per USDA National Nutrient Database, it is rich in vitamins A, C, K and E along with niacin. Moreover, it contains trace amounts (lower than 5% of RDI, required daily intake) of several essential vitamins. They are:

Thiamine or B1

Riboflavin or B2

Niacin or B3

Pantothenic acid or B5

Vitamin B6

B9 or Folate.

It is also a great source of dietary fibre. Added to this, it contains several minerals.

According to USDA (United States Department of Agriculture), We can get the following nutrients from 100 grams (3.5oz) of raw apricot:

  • Energy: 48 kcal or 201 kJ.
  • Water: 86.40 ml.
  • Protein: 1.4 grams.
  • Dietary fibre: 2 grams.
  • Carbs:11.12 grams.
  • Sugar (including NLEA): 9.20 grams.
  • Fat (total lipid): 0.4 grams.
  • Glucose (dextrose): 2.38 grams.
  • Maltose: 0.06 grams.
  • Sucrose: 5.90 grams.
  • Fructose: 0.94 grams.

Vitamins:

  • Vitamin A: 96 μg or 12% of the DV.
  • Beta-Carotene: 1095 μg or 10% of DV.
  • Lutein zeaxanthin: 89  μg
  • Vitamin C: 14% of the DV.
  • Vitamin E: 0.89 mg or 6% of the DV.
  • K Vitamin:3.3 μg or 3% of the DV.

Minerals:

  • Potassium: 260mg or 6% of the DV.
  • Calcium: 13 mg or 1% of the DV.
  • Phosphorus: 23 mg or 3% of the DV.
  • Magnesium: 10.02 mg or 3% of the DV.
  • Iron: 0.4 mg or 4% of the DV.
  • Sodium: 1 mg
  • Manganese: 0.08mg or 4% of the DV.
  • Zinc: 0.21mg or 2% of the DV

Carbs in Apricots:

One small apricot of 35 grams supplies 17 calories along with 4 grams of carbohydrates. One serving

Glycaemic index of apricot:

The glycaemic index of it is 34. It means that it is low to moderate where pure glucose is 100. This glycaemic index along with the amount of food taken comprises the glycaemic load. If it is below 10 then it has a very negligible effect on insulin response or blood glucose.

The glycaemic load of it is as follows:

  • 1 ounce of dried apricot is 9.
  • 1 dried apricot is 1.
  • ½ cup of it is 20.

Fats in apricots:

It contains a trace of fat. Most of them are monounsaturated. A raw apricot possesses 26.9 milligrams of omega-6 fatty acid.

Apricots Benefits:

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It provides us with the following health benefits.

1. Apricot may promote eye health:

It is high in Vitamin A (retinol) and niacin along with Vitamin E.

At first, Vitamin A is helpful to improve our eyesight. Additionally, it plays an important role to protect night blindness.

Furthermore, Vitamin E is a fat-soluble antioxidant. It can enter directly into our eyes and prevent them from harmful free radical damage.

Besides, apricots contain beta carotene. This beta carotene serves as a precursor to Vitamin A. It means that the human body can convert this beta carotene into Vitamin A.

It also contains some important carotenoids like lutein and zeaxanthin. We will find them in the lenses as well as retinas of our eyes. They are the safeguards against the harmful oxidative stress. (Also read stress management technique).

Both the beta carotene and retinol lower the chance of development of Neovascular ARMD, a severe eye-disorder. It is associated with this age-related macular erosion. Even, it may be responsible for the loss of vision over the years.

(Also read mango which is good for eyesight and many other benefits).

2.High in antioxidants:

We will find a high amount of several antioxidants like vitamins A, C and E along with beta carotene in apricot.

Added to this, it is a good source of flavonoids, a group of polyphenol antioxidants. They are

  • Quercetin
  • Chlorogenic acids.
  • Catechins
  • Gallic acid.
  • Proanthocyanidins
  • Caffeic acid.
  • Hydroxycinnamic
  • Ferulic acid.
  • Epicatechin
  • The coumaric acid and etc.

They are beneficial to protect against diabetes, heart diseases and many more. They can neutralize free radicals. In fact, free radicals are dangerous compounds which damage human cells. Therefore, it causes oxidative stress. This oxidative stress is helpful for obesity as well as several chronic diseases including heart problems.

(Honey is another food item which holds a high amount of antioxidants).

3.Apricots’ protection against free radical damage:

It can give us protection against free radical damages. For more details, read the above point no.2.

4.Bone health:

It contains a good quantity of almost all the minerals which are necessary to make our bone health. These minerals are iron, calcium, manganese, copper and phosphorous. All these take part in bone metabolism.  It guarantees not only healthy growth of our bines but also strengthen them. Additionally, it may help us to fight several age-related concerns like osteoporosis.

(Also read the benefits of

5.Apricot oil:

We get apricot oil from its kernel. This oil is odourless. As it is high in monounsaturated fat, so we use it in cooking purpose. It also serves as a very good massage oil as it is not much sticky. It is particularly suitable for dry as well as chapped skin.

As it is high in vitamin A and C, so it serves well as an anti-inflammatory agent to treat various skin disorders. Moreover, it offers a relaxing effect on skin disorders along with other essential oils.

Added to these, Vitamin E in it is helpful for hair growth as well as beneficial to prevent hair loss.

6.May boost skin health:

If we eat an apricot, then it may prevent various skin damages. Therefore, it may improve skin health.

Causes of various skin damages are sunburn along with pollution and smoking. Moreover, they can cause early age wrinkles.  Even UV rays increase the risk of deadly skin cancer, melanoma.

If we follow healthy eating habits, then the foods altogether boost our skin health. They are also very good to maintain flawless skin.

Vitamin C can protect our skin from harmful UV damage as well as environmental pollutants because it can neutralize free radical damages. Further, it helps to build collagen which gives both skin elasticity and strength.

Additionally, vitamin E provides several skin benefits.

Another 10-week study revealed that beta carotene in apricot lowered sunburn risk by 20%.

It does not mean that we will not use sunscreen to protect our skin from sun rays along with pollutions.

Furthermore, it will be a very good inclusion as food in our daily skincare routine.

(Mat read rosewater for skincare).

However, the flesh of it is beneficial to fight acne. Blending the leaves, we can apply the juice on itching spots. It may help to overcome the itching problem.

(Also read How to maintain the beauty of our face. It is another item which provides us with various skin related benefit).

7.High in potassium:

They hold a high amount of potassium. Two apricots or 70 grams offer 181mg of potassium which is equal to 4% of the DV. It supplies electrolyte in the human body which can send nerve signals. Therefore, it helps to regulate muscle contractions and fluid balance.

Potassium along with sodium is helpful to maintain fluid balance. If we intake adequately, then they may protect bloating. Furthermore, they can regulate healthy blood pressure and thereby lowers the risk of stroke.

8.Easy to add to your diet:

We can easily add Apricots, either fresh or dried, to make quick, delicious snacks and add it to our meal. We can do the followings:

  • Add to desserts such as cakes, tarts, pies, pastries and etc.
  • As a snack, we can eat it fresh.
  • We can use in salsas, jams and preserves.
  • Stew with meat (chicken, beef) in a slow-cooker.
  • We may slice it and add to salad or yoghurt.

Moreover, we can use it as substitutes of peach or plum.

However, dried apricots are easy to store. Do not store it under too much light.

But, we need to consume fresh apricot quickly, as its skin gets wrinkled and it starts to lose its value.

9.Rich in fibre:

The mayo clinic recommends that men below 50 years will consume 38 grams of fibre whereas women will take 25 grams per day.


We get 3.4 grams of fibre from one cup or 165 grams of sliced apricots. Therefore, men get 8.6% and women get 13.2% of their DV (Dietary Value). To tell the truth, a single apricot (35 grams) contains 0.7 grams of fibre. So we can eat 3-4 of them easily.

In fact, apricots eaten as dried or fresh works as a wonderful source of dietary fibre. As retinol in it is fat-soluble, therefore it can easily dissolve in the human body. As a result, our body system can easily absorb essential nutrients.

Because, it can break down fatty acids easily, so it is helpful for our proper and quick digestion. Consequently, it cleans the intestines regularly and protects us from gastrointestinal problems.

(Also read superfood coconut, which is a rich source of fibre).

10.May better gut health:

It possesses both soluble and insoluble fibre.

Apricots are a very good source of soluble fibre. The soluble fibre dissolves in water and includes polysaccharides (a long chain of sugar), gums and pectin.

So it maintains healthy blood sugar as well as cholesterol levels.

On the other hand, the insoluble fibre does not dissolve in water. It contains lignin, cellulose and hemicellulose. Besides, it delays the food movement through the digestive tract. In the meantime, it feeds the useful gut bacteria.

If the gut microbiome is healthier, then it lowers the risk of obesity and helps to lose weight.

11.Helps to relieve constipation:

The fibre in it not only aids to bulk up the stool but also inspires the digestive and gastric juices. They, in turn, help to absorb the nutrients. At the same time, they break down the food to make the process easier. Additionally, the fibre initiates peristaltic motion of the digestive tract. Due to this regular muscle movements, bowel movements are also regular and smooth.

Added to this, apricots are rich in pectin and cellulose that perform as a gentle laxative.

Being rich in fibre, they help to relieve constipation.

(Also read olive oil. It is not only good for constipation but also provides several health benefits).

12.Improves heart health:

apricot improves heart health

source google image

It can defend our heart from diseases like strokes, heart attacks as well as atherosclerosis. Being rich in vitamin C, dietary fibre, potassium and etc., apricot contributes to the wellness of

our heart health.

At first, vitamin C prevents the heart from harmful free radical damage.

Secondly, potassium relaxes the pressure of arteries and blood vessels. Therefore, it lowers blood pressure.

Added to this dietary fibre helps to sweep the unwanted cholesterol from the lining of arteries and vessels. Therefore, it lowers the tension of the heart.

In this way, it can boost cardiovascular health.

13.Help to treat anaemia:

Dried apricot is high in iron and copper. Therefore, it helps to improve the iron level in our blood. Both iron and copper are key ingredients in red blood cell formation. These red blood cells help to reoxygenate and save the organ from malfunction.

14.Very hydrating:

Indeed, potassium and sodium are such two minerals that help to maintain the fluid level inside our body. It is rich in potassium. Therefore, it works as an amazing source of water as it naturally contains a high amount of water. As a matter of fact, one cup or 165 grams of sliced and fresh apricot supplies us 143 ml or around 2/3 cup of water. In the first place, 165 grams mean 5 of them, each weighing 35 grams.

This water can regulate the followings:

  • Heart rate.
  • Body temperature.
  • Blood pressure.
  • Joint health.
  • Improve metabolism.

Because we are dehydrated, so it drips our blood volume. Therefore, our heart has to work very hard to pump blood.

If we are sufficiently hydrated, then it helps our blood to circulate nutrients all over our body as well as the waste particles.  This fluid balance ensures that our body mechanism can properly supply vital energy to all the organs along with muscles. Thus it helps to retain a sufficient balance of electrolytes.

As a result, we can enjoy a high level of energy and reduce cramping.

15. Make your skin glow:

The mixture of apricot oil and sugar works as a superb scrub for both our face and body. Removing blackheads, dead skin cells and unclogs pores, it provides glowing and radiant skin. Before that, we need to deeply cleanse our face. Also, know how to wash our face for healthier and fairer skin.

16.Might be beneficial for pregnant women:

It is highly nutritious. It holds a high amount of iron and calcium. Both these minerals are vital during pregnancy along with other vitamins, minerals and antioxidants.

However, more research is necessary in this regard. So, it will be advisable to consult your doctor.

17.May prevent cancer.

Antioxidants and carotenoids aid to prevent our bodies from the fatal free radical effect which damage our cells. Moreover, vitamin A and C help to fight cancer and boosting the immunity system as well. Further, apricot seeds have B 17. This compound is able to fight cancer and control its mutative power.

18.Very nutritious and low in calories:

Read all the above very carefully. You will get the answer.

[Also read

How to eat apricots?

We can eat it either raw or dried. We also use it to make juices, desserts, jams, jellies and squashes. Also read point 8, Easy to add to your diet above.

If we eat fresh apricots, then we will wash it well with normal or cold water. Then we will pat it to dry. Now, we can either bite it or slice it along the seam using a sharp knife. Using a spoon, we will gently pry the stone out and eat it.

Is apricot good for weight loss?

It is a low-calorie food like

100 grams of it provides only 48 calories.

Furthermore, it is rich in fibre, which keeps us full for a long time.

Read this article carefully. You will get your answer.

It will be a good inclusion in our diet list if we want to lose weight naturally.

Cholesterol in apricot:

It is entirely free of cholesterol.

(Also read walnut which works well to lower our level of cholesterol).

Is apricot fruit good for health?

Yes, this fruit works amazingly for the benefits of human health. Read this total article. It will be clear to you.

What happens if you eat too much-dried apricots?

Dried apricots are not only sweeter but also contain more energy. If we eat too much-dried apricots, then it may lead to surplus sugar and calorie intake. As a result, it may help weight gain along with various health hazards.

How many dried apricots should you eat a day?

We can eat 3-5 dried apricots daily. But it will depend upon other food items. Generally, men (2500) needs more calories than women (2000).

When is the apricot season?

It is very short. It is around mid of May to mid of July.

How do you store apricot?

We may store it at room temperature so long it is not ripe. We will use ripe apricot within 4-5 days. Otherwise, we may preserve them in the fridge within a well-sealed container.

Later, I will write in details regarding how to select and store apricot.

I hope, this article will help all of us in many ways. We will add it to our daily diet chart. Eat it regularly and enjoy the benefits. This is not only tasty but also healthy. In many ways, it may better our level of happiness.

In a nutshell eating apricots

  • Improve vision.
  • prevent cancer.
  • Improve heart health.
  • Lower cholesterol.
  • Improve digestion.
  • Better skin health and many more.

Therefore, we must include it in our daily food habit as we want a healthy life.


Also, read some other topics to get success in life:

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The following topics will help you to save and enjoy life.

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About the author

Banani Chakraborty

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