Apricots are sweet, tangy, and low in calories, making them one of the healthiest fruits you can consume. They’re also packed with essential vitamins and minerals, like vitamin A, potassium, and iron.
Like most people, you probably think of apricots as a summer fruit. But did you know that these sweet, tangy, and low-calorie fruits are one of the healthiest fruits you can eat? Apricots contain essential vitamins and minerals, like vitamin A, potassium, and iron. And they offer various health benefits, from improving your skin to boosting your immune system.
If you haven’t had much experience with apricots, here are 10 apricot benefits for health.
10 Apricots’ Benefits for Your Health
1) Vitamin C
One apricot has more than three times your daily needs of vitamin C, which keeps your bones and teeth strong. That is not all – the vitamin also works as an anti-inflammatory, protecting you from heart disease and potentially reducing cancer risk. A diet rich in vitamin C is also linked to a lower risk of age-related macular degeneration (AMD). While some foods can help protect against AMD, such as green leafy vegetables and dark fruits like blueberries, studies show that dried fruits are just as effective. You might think it is because they have less sugar than fresh fruit, but that isn’t true: a dried apple still contains four grams of sugar per serving compared to just one gram for its fresh counterpart. Instead, dried fruit may reduce AMD risk by lowering blood pressure or increasing good cholesterol levels.
2) Anti-Inflammatory Properties
The antioxidants in apricots can help prevent cell damage and may help with diseases linked to inflammation, such as heart disease and diabetes. Apricots are rich in beta-carotene, which is thought to be an anti-inflammatory. In addition, beta-carotene may reduce blood pressure. Some of these benefits may also come from lycopene, a carotenoid found in apricots. Lycopene has been shown to have antioxidant properties and may protect against certain types of cancer. Apricots also contain vitamin C, which helps form collagen, an essential protein for healthy skin.
3) Heart Protection
With their reputation for helping protect cardiovascular health, it is probably no surprise that apricots are a popular component of many cholesterol-lowering products. In addition to a range of essential vitamins and minerals, apricots contain beta-cryptoxanthin – an antioxidant that has been found to be effective in lowering cholesterol. Research also shows that it may offer some protection against heart disease and stroke. One study published in Lipids compared a combination of plant sterols with concentrated doses of beta-cryptoxanthin from apricot kernels and found that both had significant effects on blood lipid levels.
4) Improves Vision
While a few studies have shown that apricot consumption can improve eyesight, more research is needed to substantiate these findings. That said, apricots offer many vitamins and minerals that support overall eye health, including vitamin A (beta-carotene), C, and copper. The lutein found in apricots may also help reduce your risk of macular degeneration as you age, which can damage vision over time. If you are concerned about your eyesight, eating foods rich in antioxidants such as apricots might be one way to prevent or slow down some forms of vision loss.
5) Diabetes Prevention
The flesh of apricots is also a good source of potassium, which helps lower blood pressure and improves heart health. And since dried and fresh apricots are a low-calorie option for snacks, they are great for people with diabetes. Eating just two handfuls of dried apricots (about four servings) per day has been shown to reduce insulin resistance in patients with type 2 diabetes, according to research from Japan’s National Institute for Longevity Sciences. In fact, eating as few as eight dried apricot halves daily can significantly improve glycemic control.
6) Antioxidants
Apricots are packed with powerful antioxidants that can help fight free radicals. Free radicals can cause age spots and cancer, so it is important to incorporate fruits and vegetables into your diet to reduce inflammation in your body. Like other fruits, apricots are a great source of vitamin C and beta-carotene, two potent antioxidants that keep your immune system working at speed. Just one cup of dried apricots packs 2 percent of your daily value for vitamin C. For added antioxidant benefits, try making an apricot facial mask or including them in your following smoothie recipe.
7) Lower Cholesterol
Just one apricot contains 1.3 mg of beta-sitosterol, a phytosterol with properties that lower cholesterol. Most plant sterols, including beta-sitosterol, work by blocking cholesterol absorption in your intestines and thus preventing it from entering your bloodstream. By lowering blood cholesterol levels, they can lower your risk for heart disease or stroke. Beta-sitosterol is also an antioxidant. Antioxidants are essential because they protect your body from damage caused by free radicals, molecules created when you exercise and breathe polluted air. They are also found in certain foods, such as fruits and vegetables.
8) Better Digestion
Raw apricots are a great source of fiber, which helps with digestion and prevents constipation. Cooked apricots are also rich in fiber, so you don’t have to go for raw if you prefer cooked. Just keep in mind that cooking removes some of the nutrients, so choosing fresh or frozen is best. For those who suffer from digestive problems like irritable bowel syndrome (IBS), eating two to three servings of high-fiber fruits or vegetables each day can help alleviate symptoms.
9) Improved Brain Function
Rich in antioxidants and beta-carotene, apricots are ideal for improving brain function. A study published in the American Journal of Epidemiology found that eating 3 or more servings of fruit daily reduced your risk of developing age-related cognitive impairment by 50 percent. If you are looking to protect your mind against degenerative conditions such as Alzheimer’s disease and dementia, eating apricots regularly is a great place to start. They can also improve your mood. Apricots contain tryptophan, an essential amino acid that our bodies use to produce serotonin – a neurotransmitter responsible for regulating mood.
10) Protecting Against Cancer
Ripe apricots are a great source of dietary fiber, vitamin A and beta-carotene, an antioxidant that may help prevent cancer. Increasing fiber intake helps lower cholesterol and the risk of heart disease. Vitamin A can boost your immune system and slow down skin aging. Beta-carotene gives apricots their bright orange color and helps keep their eyes healthy. Apricots also contain lycopene, another carotenoid that is linked to reduced risk of some cancers. All these nutrients work together to help you maintain good health.
Conclusion
Apricots are a great way to kick off summer, but it is easy to forget that they have too many health benefits. From helping to control high blood pressure and diabetes to keeping our skin youthful and helping fight heart disease, there are plenty of good reasons we should incorporate more apricot products into our diets. When you eat them in moderation with a balanced diet, these little fruits can help keep your overall health at an optimal level all year long.