Apricots. The name alone conjures up images of delightful treats like apricot scones, strawberry apricot smoothies, and almond apricot cake. Whether fresh or dried, apricots are a favorite for their sweet taste and versatility. But beyond their culinary appeal, what are the health benefits of apricots?
In this article, we’ll dive deep into the health benefits of apricots and uncover why this fruit should be a regular part of your diet.
Nutritious and Low in Calories: Apricots as a Health-Packed Snack
Apricots provide a nutritional powerhouse despite their small size. They are packed with essential nutrients.
Two apricots, weighing about 70 grams, contain just 34 calories, making them an ideal low-calorie snack.
Within those two apricots, you’ll find 8 grams of carbs, 1 gram of protein, and less than a gram of fat. They also provide 1.5 grams of fiber, crucial for maintaining digestive health.
Moreover, apricots offer a good source of vitamins A, C, and E. Just two apricots can supply 4% to 8% of your daily requirements for these vitamins.
They also contain 4% of the potassium your body needs daily.
The best way to consume apricots is whole, with the skin intact, as the skin holds a significant amount of nutrients and fiber.
Rich in Antioxidants: Apricots’ Role in Combating Free Radicals
One of the key health benefits of apricots is their high antioxidant content. Apricots are particularly rich in beta carotene, a powerful antioxidant that gives them their distinctive yellow-orange color.
Additionally, apricots contain a group of polyphenols known as flavonoids.
Flavonoids play a vital role in combating free radicals in the body, which can, in turn, lead to oxidative stress. This type of stress is linked to chronic diseases such as heart disease and diabetes.
Furthermore, a study involving over 2,300 participants revealed that those with a high intake of flavonoids had significantly lower levels of inflammation and oxidative stress, thus reducing their risk of these conditions.
Promotes Eye Health: How Apricots Support Vision
Apricots are especially beneficial for your eyes, primarily due to their rich content of vitamins A and E.
Vitamin A plays a crucial role in preventing night blindness by ensuring there are enough light pigments in the eyes.
Meanwhile, vitamin E acts as an antioxidant, protecting the eyes from damage caused by free radicals.
Moreover, apricots provide beta carotene, which your body can convert into vitamin A.
Along with this, other carotenoids, such as lutein and zeaxanthin, also contribute to protecting your eyes from oxidative stress.
These carotenoids are present in the lenses and retinas of your eyes, where they help block harmful light and reduce the risk of eye damage.
Boosts Skin Health: Apricots for a Radiant Complexion
Your skin endures daily damage from UV rays, pollution, and other environmental factors. Consequently, this exposure leads to premature aging, manifesting as wrinkles and dull skin.
However, one of the remarkable health benefits of apricots is their ability to enhance skin health.
The vitamin C found in apricots neutralizes free radicals, thereby protecting your skin from UV light damage.
Additionally, it promotes collagen production, which is essential for maintaining skin elasticity. Furthermore, the beta carotene in apricots helps prevent sunburns.
A study found that participants who took beta-carotene supplements for 10 weeks reduced their risk of sunburn by 20%.
Promotes Gut Health: Apricots for a Healthier Digestive System
If you’re looking to improve your digestive health, apricots can be an excellent addition to your diet.
For instance, a single cup of cut apricots, weighing 165 grams, provides 3 grams of fiber, which accounts for about 9% of the daily fiber requirement for men and 13% for women.
Apricots offer both soluble and insoluble fiber, with a higher concentration of soluble fiber. Soluble fiber, in particular, helps regulate blood sugar levels and cholesterol.
On the other hand, insoluble fiber aids in digestion by promoting the movement of food through the digestive tract.
As a result, this can lead to a healthier gut and a lower risk of obesity.
High in Potassium: Apricots’ Contribution to Heart Health
Potassium is a vital mineral that acts as an electrolyte, helping your body maintain fluid balance, regulate muscle contractions, and support nerve function. Apricots are an excellent source of potassium.
For example, just two apricots, weighing about 70 grams, provide 181 milligrams of potassium, or 4% of your daily requirement.
Furthermore, potassium works in tandem with sodium to maintain the body’s fluid balance, thereby preventing bloating and supporting healthy blood pressure levels.
Additionally, diets high in potassium have been linked to lower blood pressure and a reduced risk of stroke by 24%.
Hydrating Power: How Apricots Aid in Maintaining Proper Hydration
Staying hydrated is essential for overall health, and apricots can significantly contribute to this. Like most fruits, apricots contain a high water content, making them a refreshing and hydrating snack.
For instance, one cup of freshly cut apricots, weighing 165 grams, provides over 140 milliliters of water, which is about two-thirds of a cup.
Moreover, proper hydration is crucial for maintaining normal blood pressure, regulating body temperature, and ensuring that nutrients are efficiently transported throughout your body.
Protects Your Liver: Apricots’ Role in Liver Health
The health benefits of apricots also extend to liver protection. Research suggests that apricots can help prevent liver damage caused by oxidative stress.
For example, in studies conducted on rats, those given alcohol along with apricots showed lower levels of liver enzymes and inflammation markers compared to those given alcohol without apricots. This protective effect is largely due to the high antioxidant content in apricots.
Easy to Include in Your Diet: Versatile Ways to Enjoy Apricots
One of the most appealing health benefits of apricots is how easy they are to incorporate into your diet. Whether you prefer them fresh or dried, apricots are a versatile fruit that can be added to a variety of dishes.
For example, you can enjoy them as a simple snack, add them to yogurt or salads, or use them in baking. Additionally, apricots pair well with savory dishes; try stewing them with chicken or beef for a unique flavor.
Moreover, they can even be used as a substitute for peaches or plums in recipes.
Final Thoughts: Why Apricots Deserve a Place in Your Daily Diet
Apricots are more than just a delicious fruit; they offer a wide range of health benefits that make them a valuable addition to any diet. From promoting eye and skin health to supporting digestion and liver function, apricots truly are a nutritional powerhouse.
You can start reaping these health benefits by incorporating apricots into your daily routine.
Furthermore, if you’re looking for other nutrient-rich foods to complement apricots, consider exploring the benefits of strawberries or the benefits of apples.
Like apricots, these foods can significantly contribute to your overall health and well-being.
Remember, moderation is key, and it’s always best to consult with a healthcare professional before making any significant dietary changes.
