January 12

Apricots: Health Benefits, Nutritional Value and Recipes

By Fitness Blog

January 12, 2022

Apricots: Health Benefits, Nutritional Value and Recipes HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Apricots could also be small, however they pack a punch in flavour and diet. These vitamin and mineral-rich yellow-orange fruits have a flavour that ranges from candy to sweet-tart, relying on the sort. They have a easy exterior with tender fuzz, and their flesh is easy and considerably juicy when ripe. Not solely the flavour, however apricots additionally carry a number of well being advantages. For instance, they're appropriate for the pores and skin, assist forestall most cancers, anaemia and plenty of different health-related points.

Prunus armeniaca (apricot) originated in China some 4,000 years in the past. This pleasant stone fruit was well-liked amongst residents, merchants, and travellers. So it's no shock that it started its journey west alongside the Silk Road. Over time, it began increasing throughout Central Asia and the Middle East. There are quite a few apricot varieties to select from, with the most well-liked being Blenheim, Tilton, and Moorpark.

Types of Apricot

1. Moorpark Apricot

Moorpark apricots are enormous fruits with vivid, golden orange pores and skin. These apricots resemble peaches and are candy and juicy, with a plum-like flavour. Moorpark apricots are excessive in nutritional vitamins A and C and B-complex nutritional vitamins, calcium, copper, iron, and phosphorus.

2. Blenheim Apricot

The Blenheim apricot is a tiny fruit with a inexperienced shoulder that ripens inside. It by no means reaches the total apricot color. However, it has a full apricot flavour. The candy fragrant flavour of this historic favorite units the benchmark. The flesh is sort of juicy and orange. It is well-known in California for its canning high quality; additionally it is appropriate for drying. During flowering, it requires heat, dry situations.

3. Tilton Apricot

Tilton apricots are heart-shaped and have a “suture” line that runs midway across the fruit. The hue is gorgeous, a vivid golden with pink blush undertones. In addition, the Tilton Apricot Tree has an excellent function: it's frost resistant. As a outcome, this tree is well-suited to areas liable to late spring frosts and adapts properly to numerous soil varieties. 

You can use the Tilton apricot in a number of methods, from having fun with contemporary fruit salads to canning. They additionally assist produce scrumptious jams and jellies for desserts.

4. Gold Bar Apricot

It has vivid yellow-orange color with a pink tinge on the pores and skin. It is big in measurement, with a spherical to oval form on the highest and sides and a compact form on the underside. The fruit's flesh is exceptionally succulent.

5. Tomcot Apricot

It has a diameter of 5.4 cm and an oval form, making it a medium-to-large fruit. The fruit's pores and skin is a pale orange color. This fruit has a lightweight orange flesh with a candy style. It just isn't appropriate for canning.

Nutritional Value of Apricot

According to the U.S. Department of Agriculture, one 35 g contemporary apricot has the next:

  • Energy – 17 energy
  • Protein – 0.5 gram
  • Fat – 0.15 gram
  • Carbohydrates – 3.9 grams
  • Fiber – 0.7 gram
  • Sugar – 3.23 grams

Health Benefits of Apricot

1. Good for Skin

Antioxidants in apricots, resembling vitamin E and vitamin C, are well-known for his or her skin-boosting qualities. They will help to guard pores and skin cells from ultraviolet (UV) radiation, forestall the looks of early wrinkles, and enhance pores and skin suppleness. Beta-carotene is one other antioxidant in apricots that protects the pores and skin from sunburns and different UV injury. 

Apricots are additionally a wonderful meals that helps moisturise your pores and skin with excessive water content material. One cup of apricots incorporates round two-thirds cup of water.

2. Protects Eyesight

Apricots are excessive in vitamin A, beta-carotene, and different carotenoids, making them preferrred for eye well being. Lutein promotes retinal and lens well being, whereas carotenoids and vitamin E enhance common eyesight. These vitamins are additionally helpful in reducing the danger of macular degeneration and cataracts. 

In a study of over 50,000 registered nurses, researchers found that girls who consumed essentially the most vitamin A had a 40% decrease danger of creating cataracts. One apricot (roughly 35 grams) incorporates 33.6mg of vitamin A, which is about 5% of your required each day consumption of vitamin A.

3. May Cure Fever

Apricot juice is often administered to feverish sufferers as a result of it offers the physique with important nutritional vitamins, minerals, energy, and water. At the identical time, it helps to detoxify numerous organs. Apricots’ soothing and anti inflammatory qualities also can have an effect on the physique's general temperature when you're unwell. It also can assist scale back irritation in different physique elements, particularly helpful for people affected by arthritis or gout.

4. May deal with Anemia 

Apricots comprise iron and copper, which help in synthesising haemoglobin. As a outcome, it aids within the therapy of anaemia. Anaemia is an iron scarcity that may trigger weak point, weariness, lightheadedness, digestive issues, and general metabolic malfunction. In addition, it results in insufficient pink blood cells. Without pink blood cells, the physique can't successfully reoxygenate itself, and organ programs start to malfunction. Iron and copper are important for the creation of pink blood cells. Apricots are a wealthy supply of iron and copper, making them a wonderful software for reinforcing metabolism and protecting the physique wholesome.

5. Helps Prevent Cancer

Apricot seeds are helpful within the therapy of most cancers. Several studies straight hyperlink apricot consumption to a decreased danger of most cancers.

With their carotenoids and different antioxidant chemical compounds, it's unsurprising that apricots are a hazard to free radicals. Free radicals are dangerous byproducts of mobile metabolism that may rework wholesome cells into cancerous cells by mutating their DNA. Antioxidants function as a buffer in opposition to these harmful substances, stopping the physique from contracting most cancers, coronary heart illness, Alzheimer's illness, and pores and skin ageing. 

6. Protects Liver

According to some analysis, apricots could assist shield the liver from oxidative injury.

In two animal investigations, rats given alcohol plus apricots confirmed decrease liver enzymes and inflammatory markers ranges than these given alcohol however no apricots. It means that it might assist forestall liver injury due to their naturally excessive antioxidant content material.

7. Strengthens Bones

Apricots could comprise almost all minerals required for bone progress, resembling calcium, phosphorus, manganese, iron, and copper. Therefore, consuming apricots will help keep your bones’ correct progress and growth. In addition, it additionally helps forestall quite a few age-related bone issues, resembling osteoporosis and brittle bone illness.

8. Improves Gut Health

Apricots are excessive in fibre, which contributes to improved intestine well being. It promotes the expansion of helpful micro organism within the intestine whereas additionally bettering digestion. Apricots embody each dietary and soluble fibre, making them straightforward to digest and contributing to a wholesome digestive system.

9. High in Potassium

Apricots are ample in potassium, a mineral that features as an electrolyte. It is answerable for delivering nerve messages, regulating muscle contractions, and sustaining fluid equilibrium in your physique.

Two apricots (70 grams) comprise 181 mg of this mineral, 4% of the DV. Since potassium works in tandem with salt to take care of fluid steadiness, an enough consumption could help within the prevention of bloating and the upkeep of wholesome blood stress. 

A study of 33 trials found {that a} potassium-rich weight-reduction plan significantly decreased blood stress and resulted in a 24% decrease danger of stroke.

Ways to Consume Apricots

Apricots are completely fit for human consumption uncooked. After cleansing the fruit, reduce it in half and take away the stone from the centre.

Apricots, each contemporary and dried, are a pleasant addition to yoghurt or porridge, which can be served for breakfast or as a snack.

According to a number of studies, freezing or canning apricots has no unfavourable influence on the dietary worth of the fruit. So, you could take pleasure in it nonetheless you want. The research additional suggests that folks consuming canned or frozen apricots can really feel assured of comparable or superior dietary content material than contemporary apricots.


1. Apricot Cake

Apricots: Health Benefits, Nutritional Value and Some Healthy Recipes- HealthifyMe
  • Preparation Time – 10 minutes
  • Cooking Time – 35 minutes
  • Serves – 10


  • Apricots contemporary or canned – 1 cup
  • Dates, pitted – 1 cup
  • Whole wheat flour/ Coconut flour – 0.75 cup
  • Almond flour – 1 cup
  • Apple juice – 1 cup
  • Vanilla essence – 1/2 tsp
  • Lemon zest – 1 tsp


  1. Cut apricots and dates into small items, and blend collectively in a bowl with the flour, almond meal and lemon rind.
  2. Make a gap within the center, pour the apple juice and the vanilla essence and blend properly.
  3. Pour the combination right into a cake tin lined with baking paper.
  4. Bake in a preheated oven at 170 levels Celsius for 30 -35 minutes, or till golden.
  5. Leave to chill for 10 minutes and serve heat.

2. Easy Apricot Canapes

These candy and savoury bites are like a mini cheese course.

  • Total time – 5 minutes
  • Serves – 16 individuals (1 every)


  • Dried apricots – 16
  • Blue cheese or Feta cheese (crumbled) – 8 teaspoons
  • Pistachios (chopped) – 0.25 cup 
  • Honey – ½ teaspoon 
  • Freshly floor pepper


  • Top every apricot with ½ teaspoon cheese. 
  • Garnish with pistachios and honey, after which sprinkle pepper on prime.
  • Yummy treats are able to serve.

3. Apricot Strawberry Smoothie

Apricots: Health Benefits, Nutritional Value and Some Healthy Recipes- HealthifyMe

This smoothie has simply the correct quantity of sweet-tart flavour, and the strawberries properly complement the scrumptious apricot flavour. It is a wholesome, energy-boosting drink excessive in nutritional vitamins A and C and fibre.


  • Coconut water, or filtered water (chilly) – 1 cup
  • Strawberries (hulled) – 1 cup
  • Apricots (pitted) – 2 cups
  • Pineapple (frozen) – 1 cup
  • Flaxseed oil – 1 teaspoon (non-compulsory – provides a pleasant punch of Omega 3)


  • Add components so as listed and mix till easy.
  • Pour into glasses and serve instantly.

Apricot: Probable Side Effects

1. Digestive issues

Though apricots are good for digestion and digestive well being, they're additionally excessive in fructose. Too a lot fructose causes the discharge of hydrogen and methane gases, which trigger ache, bloating, flatulence, and diarrhoea. Therefore, overeating can provide you a tummy ache. In addition, consuming too many may trigger constipation and digestive points. So, attempt to not devour too many apricots. 

2. Nausea

If you devour an extreme quantity of apricots, you could expertise nausea and an inclination to vomit. Unfortunately, it's a somewhat typical that it has aspect impact, and the hot button is to devour apricots moderately to cut back the danger of creating this situation.


Like most fruit and veggies, apricots are an excellent supply of many nutritional vitamins and minerals that our programs require to operate. They are comparatively excessive in nutritional vitamins A and C, dietary fibre, and potassium.

You can eat uncooked or dried apricots. The dietary content material of the fruit doesn't diminish by freezing or canning it. However, to retain the fruit as a wholesome addition to the weight-reduction plan, you must seek for canned fruit in water somewhat than syrup. Apricots' advantages make them a wonderful addition to a wholesome, well-balanced weight-reduction plan.

Frequently Asked Questions (FAQs)

Q. What are the unintended effects of apricot?

A. Although apricot is very helpful, overeating can result in some unintended effects. Apricot unintended effects embody nausea and digestive points resembling constipation and abdomen aches.

Q. When is the very best time to eat apricot?

A. Apricot is a superb snack for the mid-morning or night as a result of they've a good quantity of fibre. In addition, they're one of many few meals that comprise melatonin, a hormone that regulates your sleep cycle. 

Q. Can an apricot enhance weight?

A. No, apricots are low in energy and won't make you acquire weight. It will as an alternative aid you handle weight as a result of it's a wealthy supply of fibre. As a outcome, it improves your intestine well being. Low energy and good intestine well being are important for weight administration. But don't overlook moderation is the important thing even for wholesome meals.

Q. What are the advantages of dried apricots?

A. Dried apricots have a number of well being advantages. For instance, it helps your physique soak up extra vitamins, improves bone mineral density and promotes intestine well being. In addition, it promotes eye well being, helps scale back blood stress and should deal with anaemia.

Q. Can we eat apricots at evening?

A. Eating apricots earlier than late night could assist regulate your sleep cycle as a result of it incorporates melanin, a sleep regulatory hormone. In addition, it incorporates potassium and magnesium, which have a chilled impact. However, keep away from consuming dried apricots at evening as a result of the low water content material of dried fruit may induce digestive troubles resembling gasoline and cramps.

Q. Is Apricot good for pores and skin?

A. Yes, apricots comprise antioxidants resembling vitamin E and vitamin C that enhance pores and skin texture. In addition, apricots have excessive water content material. Therefore it is a superb technique to hydrate your pores and skin.

Q. Do apricots offer you gasoline?

A. Yes, consuming dried apricots could trigger gasoline. It is as a result of they comprise sugar within the type of fructose. Overconsumption of fructose and sorbitol could result in digestive points. Our intestines can't simply digest these compounds and should trigger digestive issues. 

Q. Do apricots aid you drop some weight?

A. Although there isn't a direct connection between apricots and weight reduction, they're excessive in fibre and low in energy, making them appropriate for weight reduction. In addition, they're a low-calorie meals, which makes them a wonderful addition to your weight reduction weight-reduction plan. 

Q. Do apricots increase metabolism?

A. Yes, apricots are wealthy in potassium, magnesium and iron. Including these minerals in your weight-reduction plan enhances your metabolism as a result of they're metabolism-enhancing vitamins and energise your physique.

Q. Are apricots excessive in sugar?

A. No, apricots should not excessive in sugar. According to the USDA, one contemporary apricot incorporates solely three grams of sugar. Therefore, they're an ideal selection while you're trying to change up your fruit routine whereas nonetheless snacking on one thing tasty and wholesome.

Q. Can diabetics eat apricots?

A. Yes, apricots are excessive in fibre, which helps handle blood sugar. Apricots even have a low glycemic index. As a outcome, it has a gradual and regular impact on blood sugar ranges. In addition, the fruit is excessive in vitamin E, an antioxidant that reduces blood sugar.

Q. Is apricot good for fatty liver?

A. Yes, apricot consumption could minimise the danger of liver steatosis and free radical injury. That is due to the antioxidant nutrient (beta-carotene and vitamin) contents and the excessive radical-scavenging capability of apricots.

Q. What occurs in case you eat too many apricots?

A. Excess consumption of apricots can result in vomiting, sweating, faintness, giddiness, and dropping consciousness. The signs outcome from extra fructose, resulting in insulin resistance, weight problems and diabetes. Therefore, the enough consumption of apricots ought to be 30-50 grams per day.

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