A few words about apricot
The apricot (scientific name prunus armeniaca) is the fruit of the apricot tree, a tree originating from East Asia.
Specifically, it is believed that the apricot originated in China, where it has been cultivated for thousands of years. Subsequently, the apricot spread to Persia and from there to Armenia. It came to Europe for the first time from Armenia, hence its scientific name “Prunus armeniaca”, meaning Armenian plum.
Apricots are small, spherical or slightly ovoid stone fruits (with a pit). When ripe, their color ranges from yellow to orange and their taste is sweet and slightly acidic.
Nutritional Value
Apricots, the sweet and fragrant fruits with orange-yellow color and juicy flesh, are rich in many nutrients essential for good health.1
The apricot consists mainly of carbohydrates and especially simple sugars, which give it its sweetness, while containing very small amounts of proteins and fats.
A serving – that is 3 medium apricots – contains about 70 calories and 17 grams of carbohydrates, of which 13 grams are natural sugars. At the same time, apricot provides us with a good amount of dietary fiber, as just one serving will cover 10% of our daily needs.
Additionally, apricot is a good source of vitamin A, the antioxidant vitamin C and trace elements, such as copper.
Moreover, apricot is rich in powerful antioxidants such as carotenoids and flavonoids. These protect cells from the action of reactive oxygen species that cause oxidative stress, which is associated with the occurrence of chronic health conditions, such as diabetes mellitus, cardiovascular diseases, cancer, etc.
Nutrition Label
- Calories 72 kcal 3,6%
- Fat 0,6g 0,8%
- Saturated Fat 0g 0,2%
- Carbohydrates 16,7g 6,1%
- Dietary Fiber 3g 10,7%
- Sugars 13,8g 15,3%
- Protein 2,1g 4,2%
- Sodium 1,5g 0,1%
Nutrition Table
| Nutritional value | per 100 g 1 | per serving: 3 medium=150 g1 | % DV from serving2 | |
|---|---|---|---|---|
| Energy and Basic Components | ||||
| Calories (kcal) | 48.0 | 72.0 | 3.6% | |
| Fat (g) | 0.4 | 0.6 | 0.8 % | |
| Saturated fat (g) | 0.03 | 0.0 | 0.2 % | |
| Monounsaturated fat (g) | 0.2 | 0.3 | – | |
| Polyunsaturated fat (g) | 0.08 | 0.1 | – | |
| Carbohydrates (g) | 11.1 | 16.7 | 6.1 % | |
| Dietary fiber (g) | 2.0 | 3.0 | 10.7 % | |
| Sugars (g) | 9.2 | 13.8 | 15.3 % | |
| Protein (g) | 1.4 | 2.1 | 4.2 % | |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 % | |
| Sodium (mg) | 1.0 | 1.5 | 0.1 % | |
| Vitamins and Trace Elements | ||||
| Vitamin A (μg RAE) | 96.0 | 144.0 | 16.0 % | |
| Vitamin C (mg) | 10.0 | 15.0 | 16.7 % | |
| Copper (mg) | 0.08 | 0.1 | 13.3 % | |
| Additional Components | ||||
| Carotenoids | ||||
| β-carotene (μg) | 1090.0 | 1635.0 | – | |
| α-carotene (μg) | 19.0 | 28.5 | – | |
| β-cryptoxanthin (μg) | 104.0 | 156.0 | – | |
| Lutein and zeaxanthin (μg) | 89.0 | 133.5 | – | |
| Flavonols | ||||
| Epicatechin (mg) | 4.7 | 7.1 | – | |
| Catechin (mg) | 3.7 | 5.6 | – | |
| Flavonols | ||||
| Quercetin (mg) | 1.6 | 2.4 | – | |
| Kaempferol (mg) | 0.6 | 0.9 | – | |
1 Values are based on the nutritional database of the US Department of Agriculture (USDA).(2)
2 The Recommended Daily Intake percentage (%DV) shows you how much each nutrient from one serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the U.S. Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of each individual, the % DV may be lower or higher. Generally, if the % DV for a specific nutrient is less than or equal to 5%, the food is considered low in content for that specific nutrient. Correspondingly, if the % DV for a specific nutrient is greater than or equal to 20%, the food is considered high in content for that specific nutrient.
3 Ingredients presented in addition to the basic nutrients as being of special interest for this particular food.
Health Benefits
Although the health benefits of apricot have not been studied individually, its high content of numerous nutrients testifies to the importance of including it in our daily diet.
Apricot is a delicious fruit full of vitamins, dietary fiber, and antioxidants, ingredients that may have the following health benefits:2
They contribute to the antioxidant defense of our body
Apricot is considered a very good source of antioxidants. In addition to the well-known antioxidant vitamins A and C, apricot provides the human body with a plethora of other antioxidants.
Specifically, apricots supply our body with flavonoids, such as epicatechin, catechin, quercetin, and kaempferol. Additionally, in apricots we find an important group of antioxidant compounds called carotenoids (beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin).
Flavonoids and carotenoids appear to have multiple health benefits due to their strong antioxidant action. These compounds act as “scavengers” of reactive oxygen species (ROS). This means they have the ability to protect our cells from oxidative damage caused by reactive oxygen species and possibly neutralize mutagenic and carcinogenic substances.
Due to their significant biological action, it has been hypothesized that they may contribute to the prevention of many chronic diseases, such as cardiovascular diseases, cancer, neurodegenerative disorders, etc., which are caused by oxidative stress.
They contribute to eye health
The high content of vitamin A and carotenoids in apricots makes them beneficial for our eye health.
Vitamin A is perhaps one of the most important nutrients for vision as it contributes to the synthesis of rhodopsin, a substance found in the photoreceptors of the retina. The role of photoreceptors is to detect light and convert it into nerve signals that are sent to the brain via the optic nerve.
For this reason, vitamin A deficiency can lead to reduced vision, which initially manifests as reduced or loss of vision in the dark (night blindness), a condition that can be reversed with vitamin A supplementation.
Also, carotenoids, especially lutein and zeaxanthin, are components that have been proven to reduce the risk of two common eye disorders: age-related macular degeneration and cataracts.
They Contribute to Gut Health
Apricots are a rich source of dietary fiber as just one serving will cover 10% of our daily needs.
Dietary fiber contributes to the proper functioning of the gastrointestinal system through various mechanisms. Initially, dietary fiber helps prevent and/or treat constipation and the discomfort that accompanies it.
Additionally, dietary fiber, especially the types of fiber fermented by our intestinal microbiome, plays a crucial role in maintaining a healthy intestinal microbiome.
Maintaining a healthy gut microbiome appears to particularly benefit the host through its physiological functions such as maintaining intestinal integrity or shaping the intestinal epithelium, protection against pathogens, and regulation of host immunity.
They Contribute to Enhancing Skin Health
Vitamin C, which we find in sufficient quantities in apricots, significantly affects skin health as it participates in collagen production. Collagen is a key component of the skin’s connective tissue responsible for its elasticity and cohesion.
It’s no coincidence that most skin cosmetic products have vitamin C as their main ingredient.
Beta-carotene, also contained in apricots, is known for its protective action against sunburn. For this reason, it is one of the main ingredients in sunscreen products. It can reduce wrinkles and damage caused by ultraviolet radiation and improve overall skin health, both when consumed through food and when applied topically.
Apricots in Our Diet
Apricots can be consumed both fresh and dried.
It is very important to consume them in season. The apricot season starts from the end of May and lasts, depending on the variety, until mid-August. They are at their “best” in June and July.
Also, to get as many nutrients as possible from apricots, it’s good to consume them fresh and whole, along with their skin. This is because the skin contains a significant percentage of dietary fiber and polyphenols, ingredients that elevate the nutritional value of apricots.
However, by consuming the skin, we may be exposed to pesticides used during their cultivation. For this reason, apricots should be washed thoroughly with plenty of running water before consumption.
For greater safety, you can choose organically grown apricots.
There are various ways to consume apricots. Thus, you can enjoy their benefits in many different recipes and meals, enhancing the nutritional value of your diet. Some suggestions for how they can be consumed are:
- As a snack. Fresh apricots are a healthy and refreshing choice for snacks. You can accompany them with mixed nuts, such as almonds, walnuts, or cashews. Also, they can be part of a refreshing and tasty fruit salad, as you can combine them with other seasonal fruits such as strawberries, peaches, watermelon, cherries, etc.
- As an ingredient in smoothies. Fresh apricots can be combined with milk, oats, chia seeds or flaxseed or peanut butter or other nut butter creating an extremely nutritious and refreshing drink.
- As an ingredient in yogurt. Cut the apricots and add them to your yogurt for extra flavor and nutrients.
- As an addition to salads. Cut the apricots into pieces and add them to mixed green salads or cheese salads. They pair well with feta or ricotta, as well as with nuts like walnuts and almonds.
- As an ingredient in jam. Make homemade apricot jam without added sugar to enjoy with bread, as a filling in crepes, or as a filling in desserts.
- As juice. Make apricot juice for a refreshing drink either using only apricots or in combination with other fruits.
Points of Attention When Consuming Apricots
Consuming apricots is highly beneficial for health.
Some points to consider when consuming them are as follows:
- Avoid consuming apricot kernels. Consumers should be particularly careful regarding the consumption of apricot kernels (pits). Apricot kernels are among the foods that contain a substance known as amygdalin, which, when broken down, produces cyanide compounds (hydrogen cyanide) that can have negative effects on humans.
- Consume in moderation, especially by individuals with diabetes or blood glucose disorders. Apricots contain natural sugars, so excessive consumption can affect blood glucose levels.
This is particularly important for people with diabetes or those who have disorders in glycemic control.
In these cases, it is not recommended to avoid consuming apricots but to consume them in moderation. Also, it’s good to combine their consumption with foods that contain proteins or “good” fats to reduce the effect on blood glucose levels. Such foods include nuts, nut butters, cheese, etc.
