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Apricot Fruit 12 Health Benefits & Facts You Should Know

By Deepak Kevat

Apricot are healthiest and even considered as superfood due to its high nutrient profile.

It is quite dense in nutrients that make it adorable for any health conscious people. Even it’s taste is loved by everyone.

But…

There are many things everyone should know before consuming it.

There are many concerns about the safety due to its compound especially while pregnancy.

To Sum Up.

Instead of high nutrient density, it can cause some health issue if right precaution is not taken.

But, that doesn’t means it’s not good. So we will learn about apricot health benefits and side-effects.

Also we will neutralize the negative effects by taking right action. (Precaution is especially for pregnant women or sulphite allergic people)

Let’s Begin.

Apricot are the yellowish-orange fruits that belong to the family of Rosacea or Prunus.

In appearance and size, Apricots are small in size and a fully matured fruit can be between 1.5 cm to 2.5 cm. They are covered in a velvet-like skin that is smooth and soft to touch owing to a beautiful hairy cover.

It is available and consumed in both fresh as well as dried form. Both are equally nutritious in their content. apricot health benfits

Apricot were first grown in China, but due to international trade and exchange, they spread to Europe via Armenia.

This explains the scientific name of the plant – Prunus Armenaica. They came to America in the eighteenth century. The weather conditions of the United States are well-suited for the growth of Apricots.

Not only are they consumed in their fresh and dried forms, but they are also used in making pastries, jams, and marmalade. They also find usage in liquor industry where they are used in making brandy and liqueur.

A rare form of oil is distilled from the pit of the peach fruits and is known as bitter almond oil or oil of almond.

Apricots are rich in nutritional content. It is closely related to peach and plum in the way it tastes.

100 grams serving of fresh apricot provides you with: (1)

12% of Vitamin C

12% of Vitamin A

6% of Potassium

Just 48 Kcal!

It is a low-fat fruit and contains a high amount of sugar.

See also: 45 Healthiest Fruit List On The Earth

1. Apricot Can Get You Rid Of Eye Health Issues

Many studies have shown that consuming apricots are highly beneficial for your ophthalmic health. (2)

How much apricot we should to get healthy eye?

Consuming two or three servings of apricots in a day has proved to be beneficial in preventing age-related Macular Degeneration.

Macular degeneration is a disorder of the eye and is one of the major causes of loss of sight in older people.

Consuming apricot helps in strengthening the optic nerves in our eyes.

It also lowers the risk of another major eye-related illness called Neovascular ARMD.

How?

Nutrient bonus…

The carotenoids and other vitamins especially Pro-Vitamin A and Beta Carotene present in apricots are responsible for reducing the risk of developing such disorder. (3, 4, 5 )

Vitamin A with Carotene and Lutein prolongs vision in people suffering from retinitis pigmentosa and delays the loss of peripheral vision.

It is also considered an excellent remedy for alleviating dry eyes symptoms. In younger people it has been found to slow the progression of Stargardt’s disease- an inherited eye disease.(6)

Give it a try!

Wrap up: Vitamin A and Beta Carotene in Apricots strnethens optic nerves of eyes and protect from macular degeneration and other eye diseases that result in complete or partial loss of vision.

2. Rich Antioxidants In Apricot Make It Superfood

Apricot, when ripened naturally, are a rich source of antioxidants.

Antioxidants are required by the body to aid the body’s natural functioning. Higher the amount of antioxidants in the body,  higher is the rate of elimination of toxins from it. (7, 8, 9)

Toxins are harmful substances that accumulate in the intestines and the digestive tract. Anti-oxidants also get rid of free radicals that are produced naturally in the body due to exposure of oxygen.

Free radicals if not scavenged regularly, can damage the body on a cellular level.

The Best Part?

Apricots are also rich in carotenoids and other strong antioxidant phytonutrients. They are rich in vitamin A content due to the presence of high levels of beta-carotene in them which is a precursor of Vitamin A.

Vitamin A is a strong antioxidant. Its presence is useful for the growth of cells in the body and helps in improving the immune system. (10)

By optimizing the immune function, it leads to an overall improvement in the health of the human body.

Wrap up : Apricot are rich in antioxidants and help in eliminating free radicals and toxins thereby strengthening the immune function.

3. Apricot Fiber Is Bonus For Digestive Health Booster

Dried and fresh apricot are one of the best sources of dietary fiber. Though fiber is good for the human body, apricots contain a special kind of fiber that is, even more, beneficial.

Rich soluble fiber dissolves quickly in the body;it helps in absorbing essential nutrients. It melts into a gel-like substance and helps in breaking down fatty acids. (11, 12)

Once fatty acids are broken down, they help in the excretion of digested food particles and easy bowel movement.

AND…

The high amount of dietary fiber also helps in keeping you safe from gastrointestinal disorders. It ensures a regular emptying out of intestines and protects from constipation and constipation induced piles. (13, 14, 15)

Wrap up: Apricots have a high amount of soluble fiber which aids digestion function and protects from constipation and other gastrointestinal disorders.

See also: 7 Buckwheat Nutrition Facts N Health Benefits

4. Rich In Fiber and Other Essential Heart Health Nutrients

The high amount of soluble fibers is also beneficial to the heart health.

The high fiber content is useful in reducing the LDL or bad cholesterol content in the body, thus lowering your risk of developing cardiovascular diseases. (16, 17)

At the same time, it also helps you increase the levels of HDL or good cholesterol.

heartConsuming just half a cup of apricots every day is useful and beneficial for your heart.

What’s more

Potassium in Apricots further balances the electrolyte and ensures that the muscles of your heart work to the best of their ability and remain healthy. (18)

The antioxidants stunt the age-related heart diseases and weaknesses. (19)

Wrap up: The antioxidants, potassium and fiber in Apricots optimize the health of entire cardiovascular system including heart.

5. Potassium Makes It Healthiest Food Of Choice

Fruits like apricots and those belonging to the same family are high in potassium content.

Optimum levels of potassium are extremely beneficial to our body.

When potassium combines with sodium or salt, it regulates the water levels within and between cells. This water or fluid is called electrolyte and is responsible for carrying neuro-transmissions.

Potassium is also required to keep the blood pressure levels stable.(20)

Deficiency of potassium is known to be deterrent to the body as it increases the possibility of developing hypertension.

Hypertension, in its most severe forms, can lead to the possibility of heart attacks.

Note:

Eating half a cup of apricots is enough to give you a whopping 21% of your required potassium intake every day.

Wrap up: Potassium in Apricots maintains electrolyte balance, optimizes the blood pressure and reduces the chances of hypertension led stroke.

6. Non-heme Iron & Vitamin C Fight Anemia For You

All the plant items that contain iron include Non-heme iron. Most of the dry fruits contain this type of iron.

The specialty of this iron is that the body does not readily absorb it. This way the amount of unabsorbed iron stays for a longer period in the body and is more efficient when absorbed slowly.

Here’s the deal…

For better absorption, however, one can consume it with any other sources of Vitamin C. (21, 22)

The iron content in apricots is helpful in preventing you from developing anemia.

Anemia is a common blood-related condition wherein blood contains a lower level of Red Blood Corpuscles and hence, a lower level of hemoglobin content in the body.

It is often characterized by dizziness, weakness, fatigue, nausea and inability to carry out day to day activities due to persistent tiredness.

Why does this matter?

According to the World Health Organization, it is one of the most severe forms of nutritional disorders in the whole world.

Young girls and especially the women are more prone to developing anemia than men because they lose blood every month during menstruation.

Loss of blood also indicates loss of iron content and nutrients.

Wrap up: Apricot contains non-heme iron which gets absorbed slowly, gradually and much more effectively thus protecting from Anemia.

7. Apricots Build Shields Against Our Worst Enemy – Free Radicals & Cancer

Know Cancer Symptoms That You Should Not Ignore - MenFree radicals in the body are harmful and attack the DNA structure at cellular level causing abnormal growth of cells. (23)

Free radicals inhibit the natural course of cell growth and in long term invade the healthy cells and destroy them as well.

The production of free radicals is a direct result of some molecules’ reaction with oxygen.

Good news:

Antioxidants are body cleansing compounds that control these free radicals.

The rich levels of antioxidants in apricots are helpful in lowering your risk of developing cancer. In fact apricot kernels better known as its seeds have been found to kill cancerous growths without apparent side effects. (24)

Antioxidants in the body keep it clean from free radicals. It thus saves the body from many different types of cancers, including cancers of the lungs, esophagus, and the larynx.

Wrap up: Rich content of antioxidants in apricots lend it cancer inhibiting properties that controls and prevents the growth of cancerous cells in the body.

See also: Star Fruit Health Benefits and Nutrition Facts | Side Effects

8. Apricot Provide Benefits To Skin

The high level of antioxidants like Vitamin A , Vitamin C and phytonutrients in apricots are highly recommended for maintaining skin health. (25, 26)

The antioxidants in apricots slow down the process of aging by facilitating faster cell production that replaces the layer of dead and worn out cells.

It renews the skin layers and removes the fine wrinkles giving your skin a taut appearance.healthy skin

Vitamin A also ensures that the skin is free from acne and other such general skin problems. (27)

Wrap up: The antioxidants in apricot make skin youthful, healthy and delay the appearance of ageing on face.

9. Apricot Is Best Weight Loss Food

main weight gainThe high amount of dietary fiber that the apricot fruit is gifted with is useful for those people who are looking at losing a few kilos.

How?

High fiber content improves the digestive and excretory systems in the body and helps improve the rate of metabolism.

To add fantastic character, apricot also contains an extremely small amount of calories.

Consumption of apricots makes for a healthy snacking if you are following a dietary regime to lose excessive weight and working out as well.

Apricots can restore the electrolyte balance and fill your stomach without adding the calories that eventually build up the weight of the body.

Wrap up: Fiber, low calories and mineral content of apricot make them an ideal snack for people on strict diet and facilitates the weight loss as well.

10. Strengthens Your Bones & Protect From Osteoporosis

Apricots are rich in calcium and potassium content. The body requires calcium in bone formation and bone development.

Lack of calcium leads to a disorder of the bones called Osteoporosis. The high calcium content is thus useful in the keeping of bone health and saves you from brittle bones. (28)

However, one essential mineral that regulates the absorption, distribution and excretion of calcium in our body is Potassium. (29, 30)

Without potassium, all calcium that you consume and calcium contained in the bones would be released in blood stream eventually getting evicted from the body. It will not only affect the bone health but will also choke the bladder that purifies the blood.

Wrap up: Apricots maintain strong and healthy bones owing to their calcium and potassium content.

11. Electrolyte Content Maintains Better Connection Between Brain And Body

Proper functioning of the cells requires a good balance of the electrolyte levels in the body.

The electrolyte is required for transporting ions and neurotransmission from brain to rest of the body and back.

It also maintains a stable fluid level that is necessary for proper expansion and contraction of the muscles.

Apricots contain a healthy level of potassium and a moderate quantity of sodium. These are essential minerals required by the body to optimize the electrolyte levels in the body.

Wrap up: Electrolyte levels in the body are maintained by Potassium and sodium amongst other minerals and both of these are contained in apricots in ideal quantities.

Plant Compounds That Make Apricot Special

Antioxidants are crucial nutrients that plays a vital role in development and protection from diseases.

The major role of antioxidants is to protect from free radicals. Free radicals are responsible for many health issues like cancer, heart disease and many more.

Apart from it, they possess unique benefits that you should consider. These are the top antioxidants present in apricots.

Know more about them in detail.

  • Quercetin: Quercetin is flavonoid possess anti-cancer property. (31)
  • Proanthocyanidins: It possesses inflammatory property. Along with it protect from cardiovascular disease by vessel relaxation and LDL oxidation inhibition. Inhibit tumor growth and improve diabetes complication. (32)
  • Catechins: Apricot contain catechins in low quantity compared to tea. But you can benefit from cardiovascular diseases (coronary heart disease and stroke), cancer, neurodegenerative diseases (Alzheimer’s disease and Parkinson’s disease) and also in weight loss.(33)
  • Epicatechins: Studies has shown that epicatechin plays protective role like insulin and significantly lowers diabetes type 2. It also relaxes heart muscles for better heart health. (34)
  • Hydroxycinnamic: Numerous studies support it’s benefits from diabetes, Alzheimer’s disease, cardiovascular diseases and chronic lung disease. (35)
  • Gallic acid: Gallic acid has multiple properties like antimutagenic, antiangiogenic, anti-inflammatory and anticarcinogenic. It is used in treating diseases like cancer, depression, microbial infection, etc. (36)
  • Caffeic acid: It protects from DNA cell damage and maintains cells vitality. Also, it prevents heart failure by strengthening and preventing damage due to oxidative stress. (37, 38)
  • Coumaric acid: It is top scavenger of Reactive Oxygen Species(ROS) thus protect from their side-effects.(39)
  • Ferulic acid: Protect skin from UV rays and slow down the aging.(40, 41)
  • Lutein:  Many Research has found that Lutein  protects from age-related macular degeneration(AMD) and cataracts. (33, 34)
  • Zea-xanthin: Zea-xanthin protects eyesight from degenerative diseases. (35)
  • Beta-cryptoxanthin: It is a potent antioxidant that protects from free radicals and degenerative diseases. It studies it is found to protect smokers from lung cancer. Also it promotes healthy bone development. (36, 37)

Apricot Guide for Pregnant Women

There is a though of concern for pregnant women while eating apricot.

Many time it is said that consuming apricot is not good for pregnant women!

But..

Apricot tends to be healthy fruit option due to its high nutrient content. It contains a perfect balance of vital nutrients that are required during development of child.

It is a good source of essential nutrients like calcium, silicon, potassium, iron and phosphorus.

It is also a good source of calorie required for proper nourishment. So it tends to be highly beneficial.

But there’s a catch…

Eating too much apricot can cause interference in reaping its benefits.

That not all…

It can also cause allergic reaction, if you are sensitive to sulphites.

Unripe apricot can cause stomach upset.

Action tip:

  1. Eat fully ripe apricot
  2. 2-3 per day is enough or eat 2-3 times a week
  3. Remove seed tip as it contain chemical laetrile

You are now good to go. 

A few After Words

Orange or yellow is the natural shade of the apricot fruit but if you come across apricots that have an additional reddish tinge, be careful before buying.

The reddening of the apricot fruit is due to the presence of sulfur dioxide which is a preserving agent. It is inorganic and is harmful to the human body upon consumption.

Best Part:

The best way to consume apricots is in its dry form as it is most natural and safe this way. Moreover, the dried variety of apricots is available in the markets throughout the year, and, therefore, you need not go looking for it.

Caution:

Those suffering from asthma or have known to have sulfur-sensitivity should be extra cautious when consuming apricots. Sulfides are often added to preserve the fruit by preventing oxidation.

Oxidation is the process, when the iron contents of the fruit react with the oxygen in the environment and begin to rot.

So next time when you feel hungry any time of the day, you can try Apricots!

Cut it, slice it, squeeze it in the form of juice or add it to your dessert, but make sure you consume apricots some way or the other and bask in its incredible health benefits.

See also: Butter Health Benefits and Nutrition Facts

Reader Interactions

Comments

  1. azhar says

    27 August, 2014 at 5:37 pm

    good for knowledge thanks,

    Reply
  2. santosh says

    8 December, 2014 at 11:10 pm

    NICE info .. thanks for the sharing

    Reply
  3. nida says

    2 January, 2015 at 3:36 pm

    wov……brilliant information

    Reply
  4. Ravindar Reddy Sarikon says

    8 January, 2015 at 9:10 pm

    Reply ,good I take regularly It gives good information regarding in take ,thank Q

    Reply
  5. Ravindar Reddy Sarikonda says

    8 January, 2015 at 9:14 pm

    Excellent information thanks to wiki fitness.com for providing healthy tips in usage of apricot fruit

    Reply
  6. savio lobo says

    28 January, 2015 at 6:10 pm

    vow!great info, a must do for everyone. Amazing health benefits.

    Reply
  7. Joy says

    8 April, 2015 at 6:35 am

    Wonderful information

    Reply
  8. Jax says

    26 June, 2015 at 2:08 pm

    Great info! I’ll be putting apricots in a lot of my smoothies now.

    Reply
  9. Sam says

    7 July, 2015 at 10:24 pm

    That was wonderfull n presious information.

    Reply
  10. mariam doukoure says

    5 August, 2015 at 8:07 pm

    This was very useful for me thank you however made this website.

    Reply
  11. Roy says

    17 October, 2015 at 5:16 pm

    Oh !! what an useful information indeed. Thank u very much. – Roy

    Reply
  12. Dr S Abraham says

    20 November, 2015 at 10:23 pm

    Dear Friends,
    It is News to me!
    Excellent!
    regards

    Reply
    • Deepak Kevat says

      20 November, 2015 at 10:37 pm

      Thanks for your kind word.

      Reply
  13. praveen says

    4 January, 2016 at 6:56 am

    can we eat apricot in empty stomach for weight loses

    Reply
    • Deepak Kevat says

      4 January, 2016 at 7:04 am

      Yes! There is nothing like that. You can eat it the way you prefer.

      Reply
    • sana hafiz khan says

      20 January, 2017 at 2:10 pm

      Wow amazing. Thank you

      Reply
  14. kristine says

    28 January, 2016 at 3:30 am

    Great info! I just started buying apricots for a snack and it works great.

    Reply
  15. M N DESHPANDE says

    5 March, 2016 at 1:28 am

    excellent information. especially, the wrap up statements saves the details reading time

    Reply
  16. madhavi says

    20 April, 2016 at 3:24 am

    Excellent information. Thanq

    Reply
  17. satbinder singh says

    16 May, 2016 at 9:37 pm

    Excellen info for me

    Reply
  18. A R M REDDY says

    19 May, 2016 at 9:53 am

    Good information, but how the servings have to be consumed is not given. Also that, how it helps loose weight is not clear. May be clarified as to how much has to be consumed to reduce the weight

    Reply
    • Deepak Kevat says

      28 May, 2016 at 1:29 am

      Apricots is good that can help you to lose weight. 2-3 serving these foods are good to go.
      If you planning to lose weight then you should include varieties of food in your diet as no single food provide very nutrients required to lose weight. You can include other fruits combination, veggies, cereals, etc. Including every type of foods will give you quicker result.
      Hope it helps.

      Reply
  19. Manik Lal Banik says

    1 June, 2016 at 5:55 am

    Nice information.

    Reply
  20. Ojoyi says

    5 June, 2016 at 12:53 pm

    great infor tnks

    Reply
  21. Ngozi K-O says

    30 June, 2016 at 9:40 am

    I am happy to have this information, very beneficial.

    Reply
  22. c v hanumanthaiah says

    24 July, 2016 at 3:59 am

    diabetic can take Apricot

    Reply
    • Deepak Kevat says

      27 July, 2016 at 2:24 am

      You can take it but limit the intake.

      Reply
  23. Ashim Kumar Paul says

    26 August, 2016 at 4:38 am

    excellent information regarding the values of apricot. Question is that how we get it through out the year who leave at far distances.

    Ashim Paul
    Director, RSETI,Birbhum.

    Reply
    • Deepak Kevat says

      26 August, 2016 at 7:11 am

      You should ask for it in your marketplace.

      Reply
  24. m.akhlaq khan says

    23 September, 2016 at 12:40 am

    It has proved very good for digestion and constipation. 6-8 apricots are daily are enough for the purpose.

    Reply
  25. Dr Chandra Dinesh says

    4 October, 2016 at 10:24 am

    HAVE BEEN using apricot sine last 50 years,is indeed anti cancer and helps Parkinson disease patients

    Reply
    • Deepak Kevat says

      5 October, 2016 at 4:23 am

      Great to hear from you…

      Reply
  26. Sanjeev says

    4 November, 2016 at 12:51 pm

    Eating 15 to 20 apricot’s daily, it cure’s cancer, is it ture?

    Reply
    • Deepak Kevat says

      4 November, 2016 at 1:33 pm

      No!

      Curing cancer is quite a complex task that requires medication and other treatments.
      Eating healthy foods rich in antioxidant protects from the root cause of cancer, free radicals and oxidative stress. Also, it slowdown the spread of cancer.
      Eating healthy are the best way to stay protected from diseases, but prefer medical assistance if you have any health concerns. The sole purpose of these articles is to promote healthy eating in daily life and not for medical assistance.

      Hope it helps.

      Reply
  27. Chee says

    2 February, 2017 at 11:13 pm

    Many thanks for the excellent information. I lived in Malaysia. Where can we bought fresh apricots in Malaysia?

    Reply
    • Deepak Kevat says

      13 February, 2017 at 11:12 am

      Thanks for your comment!
      But it would be tough to give that information. But you can search in marketplace or online shopping website that supply fruits in Malaysia.

      Reply
  28. Gajanan shinde says

    20 February, 2017 at 3:19 pm

    Very Nice information. It will be helpful for health benefit.

    Reply
  29. Subramanian Subramanian Krishnamurthy says

    7 September, 2017 at 2:02 pm

    Thanks for the info. Noted the excellent benefits of this fruit. Thanks once again. KS

    Reply
  30. Sudhir L says

    7 January, 2018 at 2:02 pm

    Its really informative and can be taken as preventive measures.

    Reply
  31. EJIMADU ROSEMARY says

    18 August, 2018 at 2:22 am

    Common fruit in the market. I did not even know its real name, so after purchasing some from our local market, I asked the seller for its actual name. It is usually called ACHICHA locally. The seller told me the name but did not know the benefits. This is an amazing discovery. I express my thanks.

    Reply

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