Apricot, known for its pleasant taste and color, has many properties that make it more valuable. With its long list of nutrients, apricot is considered one of the most nutritious fruits, apricot seeds also have these properties.
Apricots are low in calories and high in fiber. The vitamins in this fruit are vitamin A and vitamin C. In addition to these vitamins, it has many other properties. Apricot properties are effective in solving many problems, from reducing inflammation to treating dry eyes. In addition, apricots can be used both raw and cooked.
- It protects the liver
- It is rich in antioxidants
- Reduces inflammation
- It protects the health and bowels
- Helps improve eye health.
In the following, we will explain the properties of apricot in more detail.
Protecting the liver with apricots
In addition to being the largest internal organ, the liver is also one of the most important. The liver performs many functions, from producing protein that helps blood clot to breaking down fats that produce energy.
Some studies have shown that apricots have many properties for the liver and can even protect the liver from diseases.
In a study on animal samples, it was found that apricots can protect the liver against damage and also against fatty liver. Fatty liver is a condition that occurs due to the accumulation of fat in the liver. Another animal study showed that sun-dried apricots improved liver regeneration in mice that had lost part of their liver.
Eating an anti-inflammatory diet, reducing stress, and exercising more are other factors that help improve liver function.
Apricots are rich in antioxidants
In addition to the many nutrients found in apricots, apricots are rich in antioxidants. Antioxidants are agents that protect cells from damage caused by free radicals. In addition, antioxidants can reduce the risk of some chronic conditions such as heart disease and cancer.
Apricots are rich in carotenoids. Carotenoid is a type of pigment that has antioxidant properties. Apricots are particularly rich in beta-carotene, beta-cryptocyanin and gamma-carotene carotenoids. In addition to apricots, other fruits, vegetables and spices that contain this nutrient include turmeric and coriander.
Apricot is effective in reducing inflammation
Inflammation is not necessarily a bad thing. In fact, inflammation is a natural reaction of the immune system to remove invaders from the body and protect the body from injury.
On the other hand, chronic inflammation can damage the body, leading to diseases such as diabetes and rheumatoid arthritis.
Some studies have shown that apricot has anti-inflammatory properties that can protect the body against diseases. Apricot seeds are especially effective in relieving inflammation. In an animal study, the use of apricot kernel oil extract in mice protected the intestines against ulcerative colitis, a type of inflammatory bowel disease.
Other anti-inflammatory foods include green leafy vegetables, beets, broccoli, blueberries, and pineapple.
Apricots help regulate the body and bowels
Apricots are packed with fiber, just one cup has 3.1 grams of fiber – more than 12% of your daily fiber needs.
Fiber moves through the body without being digested and increases the volume of stool and prevents constipation. An analysis that included five studies found that increased fiber intake helped increase the number of times people go to the bathroom and have bowel movements in people with constipation.
Sweet apricot seeds, which can be consumed as a snack, have much more fiber. A quarter cup of apricot seeds contains 5 grams of fiber, which provides 20% of your daily fiber needs.
In addition to apricots, other foods rich in fiber include fruits, vegetables, nuts, legumes, and seeds.
Apricots and strengthening eye health
Apricots are an excellent source of vitamin A. Just one cup of raw apricots can provide 60% of your daily vitamin A needs. While one cup of dried apricots can meet your entire need for vitamin A.
Vitamin A plays an important role in eye health. In fact, vitamin A deficiency leads to symptoms such as night blindness, dry eyes, and reduced vision.
In addition to strengthening vision, vitamin A also contributes to eye health in other ways. A research conducted on animal samples in 2016 showed that using apricot kernel extract topically in mice helps to improve eye health by improving tear production.
Other foods rich in vitamin A include beef liver, sweet potatoes, carrots, cabbage, and spinach.
Nutrients in apricots
Raw apricots are low in calories and high in fiber, vitamin A, vitamin C, and potassium. This fruit has carbohydrates, most of the calories in apricots are carbohydrates and not fat or protein.
One cup of chopped apricots contains the following nutrients:
- 74.4 calories
- 17.4 grams of carbohydrates
- 2.2 grams of protein
- 0.6 grams of fat
- 3.1 grams of fiber
- 2985 international units of vitamin A (60% of daily requirement)
- 15.5 mg of vitamin C (26% of the daily requirement)
- 401 mg of potassium (11% of daily requirement)
- 1.4 mg of vitamin E (7% of daily requirement)
- 5.1 micrograms of vitamin K (6% of daily requirement)
- 0.1 grams of copper (6% of daily requirement)
- 0.1 grams of magnesium (6% of the daily requirement)
- 0.9 mg niacin (5% of daily requirement)
In addition to the nutrients mentioned above, apricots contain riboflavin, vitamin B6, pantothenic acid, magnesium and phosphorus.
The nutrient profile of dried apricots is slightly different. Dried apricots have 4 times the calories and carbohydrates of fresh apricots, but the amount of fiber, vitamin A, potassium, vitamin E and other nutrients in it is also higher.
One cup of dried apricots contains the following nutrients:
- 313 calories
- 81.4 grams of carbohydrates
- 4.4 grams of protein
- 0.7 grams of fat
- 95 grams of fiber
- 4686 international units of vitamin A (94% of daily requirement)
- 1511 grams of potassium (43% of daily requirement)
- 5.6 mg of vitamin E (28% of daily requirement)
- 0.4 mg of copper (22% of daily requirement)
- 3.5 mg of iron (19% of daily requirement)
- 3.4 mg niacin (17% of daily requirement)
- 0.3 mg of manganese (15% of the daily requirement)
- 41.6 mg of magnesium (10% of daily requirement)
- 0.2 mg of vitamin B6 (9% of daily requirement)
- 92.3 mg of phosphorus (9% of daily requirement)
In addition to all the above, dried apricots contain some pantothenic acid, calcium, selenium, vitamin K and riboflavin.
Warning
Although sweet apricot seeds can be used as a nutritious snack, remember that bitter apricot seeds may contain high amounts of amygdalin. Amygdalin is a compound that can increase cyanide levels if taken in excess. If you decide to consume apricot seeds, be sure to look for the sweet variety to avoid any poisoning.
In addition, although dried apricots have many nutrients, their carbohydrates and calories are also higher than fresh apricots. Consuming a lot of dried apricots leads to weight gain and increased blood sugar. Use dried apricots in moderation and if you want more, it is better to choose fresh apricots.
Some people experience food allergy symptoms after eating apricots. If you think you are allergic to apricots, it is better to avoid eating them and consult your doctor.