Apricot Benefits and Side Effects
Apricot fruit is an Asian summer delicacy. It is also believed to have originated in China. These small and sweet fruits are rich in fiber. An excellent source of vitamins and minerals. In addition it is a good source of beta carotene. It also gives the apricot fruit a unique golden orange color. In fact, when the apricots were first brought to Europe, the Greeks called them “golden eggs of the sun”.
Apricot fruits are about 4 to 5 cm in diameter. Weight 35 g. It grows well in mountain slopes. The temperate regions, especially the Mediterranean, are well suited for its cultivation. Turkey is the largest producer of apricots, accounting for 27% of the world’s total apricot production. In India, apricots are also grown mainly in the hills of Jammu and Kashmir, Himachal Pradesh and Uttarakhand.
Advantages and disadvantages of apricot
Apricot fruit is considered one of the healthiest fruits. Dried apricots are a great source of iron. So if you are anemic, it is beneficial to have dried apricots. The Egyptians made dried apricots a special drink called amar-al-din to enjoy its diverse health benefits. Apricot oil is very good for skin and hair.
Some basic facts about apricots:
Botanical name: Prunus armeniaca
Family: Rosacea
Common name: Apricot in English, Khubani in Hindi
Sanskrit name: Andhra
Ingredients used: Fruit, seeds
Local and geographical distribution: The origin of the apricot fruit is not clear. The original growers of this fruit are also believed to be Chinese. Few, however, believe that Armenia raised them. Apricot is best grown in temperate regions, especially the Mediterranean. Apricots are also grown in Turkey, Italy, Russia, Spain, Greece, USA and France.
- Apricot nutrition facts
- Apricot health benefits
- Apricot uses
- Apricots side effects
- Takeaway
Apricot Nutrition facts
Apricots are fruits abundant in vitamins and minerals with very few side effects. Apricots are rich in polyphenols, carotenoids, and ascorbic acid. They are a good source of vitamin A, vitamin C, folate and are also enriched with potassium and calcium. Apricots are also rich in fibre content.
According to the USDA National Nutrient Database, 100g of Apricots contain the following values:
Nutrient Values per 100 g
Water 86.35 g
Energy 48 kcal
Protein 1.40 g
Total lipid 0.39 g
Ash 0.75 g
Carbohydrate 11.12 g
Fibre 2.0 g
Sugars 9.24 g
Fructose 0.94 g
Minerals Value per 100 g
Calcium 13 mg
Iron 0.39 mg
Magnesium 10 mg
Phosphorus 23 mg
Potassium 259 mg
Sodium 1 mg
Zinc 0.20 mg
Copper 0.078 mg
Manganese 0.077 mg
Selenium 0.1 µg
Vitamins Value per 100 g
Vitamin A 96 µg
Vitamin B1 0.030 mg
Vitamin B2 0.040 mg
Vitamin B6 0.054 mg
Vitamin C 10 mg
Vitamin E 0.89 mg
Vitamin K 3.3 µg
Fats/Fatty acids Value per 100 g
Saturated 0.027 g
Monounsaturated 0.170 g
Polyunsaturated 0.077 g
Apricot health benefits
- Apricots for diabetes
- Apricots for inflammation
- Apricots for eyes
- Apricots prevent liver damage
- Apricots for high blood pressure
- Apricots for heart
- Apricot for constipation
- Apricots for gastritis
- Apricots for cancer
Apricots for diabetes
Apricots rank lower on the Glycemic Index (GI). That is, they do not significantly increase blood glucose levels. Low GI diets are especially recommended for diabetics to control their blood glucose levels. Moderate intake of apricots does not cause rapid rise in glucose level. Clinical studies suggest that in addition to the antioxidant properties of the apricot fruit, the hypoglycemic compounds anthocyanins and carotenoids may also help reduce the risk of diabetes. It is further added that the consumption of apricot fruit has no side effects on diabetic people.
Apricots for inflammation
Apricots contain an important compound called catechins. These have anti-inflammatory properties. A single apricot fruit provides a good amount of catechins. Animal studies suggest that apricots may be helpful in reducing the symptoms of inflammatory bowel disease (IBS). However, much of the research on the health benefits of catechins is done on animal specimens. Clinical studies are still needed to confirm the anti-inflammatory potential of apricot fruit in humans.
Apricots for the eyes
Apricots are rich in β-carotene. It is very useful for eye health. Several studies have also been conducted to understand the role of beta carotene in the prevention of age-related eye diseases. Clinical studies have found that apricots and other fruits and vegetables are high in-carotene. These can help reduce the risk of age-related macular disorder (AMD). Another study on animal specimens also found that topical application of apricot kernel extract may help cure dry eye disease.
Age-related eye problems are on the rise and eating a diet rich in nutrients that are good for the eye can also reduce the risk of age-related eye problems.
Apricots prevent liver damage
The liver is the largest internal organ and one of the most important organs in the human body. Its main role is to purify the blood coming from the digestive tract before the blood reaches other parts of the body. It is also responsible for the metabolism of fats and carbohydrates. Research suggests that apricots are an excellent hepatoprotective (protecting the liver).
Vivo studies have shown that regular consumption of apricot kernels can prevent fatty liver disease, which can also increase unwanted fat in the liver.
The liver is one of the organs of the body that has the unique ability to reproduce. A study was performed on animal specimens to assess whether dried apricots help in liver regeneration after partial hepatectomy. Partial hepatectomy is the removal of cancer cells from the liver to prevent the disease from spreading to other parts of the body. The above study showed positive results in liver regeneration after eating apricot fruit just 21 days.
Apricots for high blood pressure
Hypertension is a condition that occurs in adults when blood pressure levels are above -120 / 80 mmHg. It is mainly caused by stress, unhealthy eating habits and other lifestyle factors. Hypertension can lead to a variety of health problems such as stroke, heart failure, and dementia, which can sometimes be fatal. Research shows that the fiber content of apricots can help control blood pressure, thereby preventing high blood pressure. In addition, apricots are high in potassium. Sodium is low, which has been reported to be beneficial in maintaining blood pressure levels.
Apricots for the heart
Work-life imbalances, stress, tension, eating habits, lack of exercise, etc. are the main causes of cardiovascular problems. A study was conducted on animal specimens to investigate whether apricot fruit consumption had a positive effect on myocardial ischemia-repair (MI). MI occurs when blood returns to tissues after losing oxygen. The study suggests that the antioxidants in apricot fruit may play a role in reducing heart damage caused by MI. Another study found that apricots are rich in various cardioprotective compounds such as polyphenols, carotenoids and other important minerals and vitamins. All of these are effective against heart disease such as coronary heart disease (CHD).
Apricot fruit for constipation
Constipation is a very common problem among every generation. If left untreated, it can lead to colon cancer. Research suggests that foods high in fiber may help prevent constipation. These provide a greater amount of food and also help control bowel movements. In addition, soluble fibers help maintain good bacteria in the intestines, which is very beneficial for easy digestion of food.
Apricots for gastritis
Gastritis is an inflammation of the lining of the stomach. There are many causes for gastritis. Some common causes are alcohol abuse, stress and regular intake of medications that weaken the lining of the stomach. The bacterium Helicobacter pylori, which causes ulcers, is also considered to be one of the leading causes of gastric ulcers. Several studies have shown that apricots can prevent chronic gastritis. Just 3 apricots a day can reduce stomach inflammation and even prevent infections caused by Helicobacter pylori. In a previous study, it was also stated that the apricot fruit reduces the motility of Helicobacter pylori, thereby preventing it from infecting the stomach.
Apricots for cancer
Cancer is the leading cause of death worldwide. The exact cause of this disease is not known, and free radical accumulation is widely linked to the development of cancer. Research shows that apricots can help reduce the risk of cancer because they are loaded with antioxidants that can effectively neutralize these free radicals. Amygdalin, a plant substance found in apricot kernels, is believed to be an anti-cancer agent. It reduces the multiplication of cancer cells in the body and induces apoptosis (natural cell death) in cancer cells. Therefore, apricots may have potency in the treatment of cancer.
Apricots also contain a wide variety of carotenoids. These exhibit significant antioxidant action. A study of 37 apricot fruit varieties showed that these fruits are loaded with a wide range of carotenoids. Studies show that they help prevent cancer by stopping the growth of free radicals in our body.
Uses of apricot fruit
Apricots can be eaten raw or after cooking. Apricot fruits are good to eat when fresh but they can also be eaten after drying under the sun. Dried apricots have a special place in dried fruits. These fruits are used to make jams, jellies and juices. Flavored drinks, especially alcoholic beverages are also used. Apricot fruit papods are also made from this fruit.
Side effects of apricots
A plant substance called amygdalin in apricot fruit can lead to cyanide poisoning in humans. There are two cases of amygdalin poisoning. Symptoms such as fever, headache and severe abdominal cramps were noted in one of the patients.
Consumption of apricot fruit can lead to an allergic reaction in some people. One study found that the main allergen in apricots is lipid transfer protein (LTP).
Takeaway
Apricot fruit is rich in many nutrients and minerals. They are easily available. Dried apricots have the same health benefits as fresh apricots. Eating apricot fruit has very few side effects. So apricot fruit is a good addition to your daily diet.