The 8 Health Benefits of Apricots

Apricots — small, golden-orange fruits with a mildly sweet and tangy flavor have long been cherished in many cultures for their versatility and delicate taste. Belonging to the Rosaceae family, which includes almonds, peaches, and plums, apricots share a botanical lineage with some of the most beloved fruits worldwide.

Often enjoyed fresh, dried, or as part of jams, desserts like apricot tarts, or savory dishes such as Moroccan tagines, apricots are a popular addition to diets worldwide. However, beyond their culinary appeal, apricots boast an impressive nutrient composition with many health benefits. This article will explore seven important health benefits of eating apricots, highlighting why they deserve a place in your daily routine.

 

 

Nutritional Composition

 

According to Nutrition Value, on a dry-weight basis,160 g of apricots contain (1):

 

• 386 calories
• 0.8 g of fat
• 5.4 g of protein
• 86 g of sugar
• 12 g of dietary fiber
• 1.6 mg of vitamin C
• 4.26 mg of iron
• 88.00 mg of calcium
• 1859 mg of potassium.

 

 

What are the Benefits of Eating Apricots?

 

Rich in Vitamins and Minerals

Apricots are a fantastic source of vitamin A, known for promoting healthy skin, improving vision, and supporting immune health. They’re also loaded with vitamin C, which helps boost immunity, fight free radicals, and promote collagen production for youthful skin (2). Additionally, apricots are packed with potassium, a vital mineral that supports heart health, regulates blood pressure, and maintains proper hydration.

 

Antioxidant Powerhouse

Apricots are rich in antioxidants, including flavonoids and carotenoids like beta-carotene, which fight oxidative stress and reduce inflammation. These compounds protect your body from chronic diseases, support heart health, and promote healthy aging (3).

 

Improves Digestive Health

Apricots are packed with dietary fiber, especially soluble fiber, which helps regulate your bowel movements and supports your gut health. The soluble fiber in apricots also acts as a prebiotic, nourishing your beneficial gut bacteria and promoting a healthy microbiome, essential for digestion and nutrient absorption. Plus, apricots contain organic acids like citric and malic acids that stimulate digestive enzymes, helping your body to break down food more efficiently (4).

 

Boosts Immune System

The antioxidant properties of vitamin C in apricots help neutralize harmful free radicals, which can otherwise weaken your immune system (5). Research from Frontiers in Immunology highlights that antioxidants reduce inflammation, a common response during infections, and prevent damage to healthy cells. It enhances the function of various immune cells, such as neutrophils, lymphocytes, and phagocytes, which are crucial for identifying and eliminating pathogens.

 

Also, studies have shown that adequate vitamin C intake can reduce the duration and severity of infections like the common cold.

 

Supports Eye Health

Apricots are rich in carotenoids like beta-carotene, which your body converts into vitamin A —vital for healthy vision. Consuming foods rich in carotenoids reduces the risk of age-related macular degeneration (AMD) and cataracts, two common eye disorders. Additionally, vitamin A is critical for maintaining healthy vision, particularly in low-light conditions. It is a key component of rhodopsin, a protein in the retina that absorbs light and enables vision in dim environments. With their high beta-carotene and vitamin A content, apricots are a valuable dietary choice for promoting good vision and protecting your overall eye health.

 

Promotes Heart Health

Potassium is an important mineral that keeps your blood pressure in check. By balancing out the effects of sodium, potassium helps reduce water retention and relax blood vessels, making it easier for blood to flow. Research shows that consuming potassium-rich foods like apricots can help lower high blood pressure, a major risk factor for heart disease. Studies have found that potassium supports heart rhythm and reduces the chances of irregular heartbeats, or arrhythmias, which can be dangerous. Getting enough potassium helps regulate blood pressure and lowers the risk of strokes and heart attacks (6).

 

Enhances Skin Health

Apricots are abundant in antioxidants, including vitamins A and C, known for their skin-protecting properties. These antioxidants help fight free radicals that can cause skin aging, wrinkles, and damage. Research published in the Biomedical and Pharmacology Journal has shown that antioxidants neutralize oxidative stress, a key factor in skin aging, helping your skin maintain a youthful appearance (7). Vitamin C, found abundantly in apricots, is essential for collagen production a protein that keeps your skin firm, smooth, and elastic.

 

Aids in Weight Management

Apricots are a fantastic choice for those aiming to maintain or lose weight, thanks to their low calorie and fat content. With just 48 calories per 100 grams, apricots make for a guilt-free snack that satisfies your sweet tooth without adding extra pounds. They’re also low in fat, making them a heart-healthy option. Whether fresh or dried, apricots are a nutritious, flavorful addition to a weight-conscious diet, offering essential nutrients without compromising taste.

 

 

Conclusion

 

In short, apricots are low in calories, rich in vitamins A and C, and high in fiber. They promote digestive health, boost the immune system, and support heart and skin health. Their natural sweetness satisfies cravings without guilt, and incorporating apricots into your diet offers a delicious way to enhance overall wellness.

 

 

Author: Jade See

 

Edited by: Damilola Elewa