Are apricots healthy or unhealthy?
Apricots are sweet and juicy, but they contain a lot of sugar. So how are they different from sugary sweets? Discover the unique properties of apricots in our article!
Are apricots healthy?
Now you may be thinking, are apricots really healthy? Well, they certainly are! With an abundance of dietary fiber and various vitamins and minerals, they are definitely a smart choice for a snack
Would you like to know more about how healthy apricots are? Then read on to be aware of the latest update.
What is an apricot?
Before we delve further, let’s first take a look at what an apricot actually is. You might confuse it with a peach, but here’s how to tell the difference
Apricots, also known as drupes, are actually quite unique. People often confuse them with peaches, but there is one big difference: apricots are much smaller than peaches. They also have a firm pit in the middle.
You can consider an apricot ripe when the stone comes away easily. These delicious fruits are mainly harvested in countries such as France and Greece, but you can also grow them yourself in a warm garden. If you want to store ripe apricots, it is best to store them in a dark place or in a paper bag so that they last longer.
The flesh of an apricot has a beautiful orange-yellow color and a sweet taste. It is a versatile fruit that can be used in both sweet and savory dishes. For example, you can add them to couscous, salads, fruit salads or even stew with chicken.
I don’t know about you, but now I’m craving a dish with apricots!
What is the nutritional value of apricots?
Below you can read the nutritional values in an apricot (24 grams).
- Energy: 11 kcal
- Fat: 0 g
-Of which saturated fat: 0 g - Protein: 0.2g
- Carbohydrates: 1.9 g
-Of which sugars: 1.9 g - Fiber: 0.4 g
- Salt: 0 g [2]
What nutrients do apricots contain?
Below you can read which and how many nutrients an apricot (24 grams) contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 68 mg | 3500 mg |
| Calcium | 5 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 3 mg | Men 350 mg Women 300 mg |
| Iron | 0.2mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 70 µg |
| Zinc | 0 ug | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 25 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.1mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.01 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.01 mg | 1.6mg |
| Vitamin B6 | 0.01 mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 1 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.2mg | 16 mg |
| Vitamin C | 1 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 5mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of apricots?
Okay, so apricots are healthy, but what exactly are the health benefits? Here are some compelling reasons to regularly add apricots to your diet.
Source of healthy fiber
Fruit is an important source of dietary fiber. You need at least 25 grams (women) to 30 grams (men) of fiber per day. Do you have stomach and/or intestinal problems? Then your needs may be higher or lower.
Although this fruit contains relatively little fiber (0.4 grams per 1 apricot), it can still contribute to your total fiber intake. Moreover, an apricot is not the same as a piece of fruit. A large piece of fruit (such as bananas and apples) weighs approximately 100 grams.
If you choose smaller types of fruit, you can maintain approximately this amount. For the apricot, this means that you can eat four apricots, giving you a total of 1.6 grams of fiber.
Fiber has many health benefits, most of which have probably not yet been discovered. In this way, they reduce the risk of cardiovascular disease and can contribute to healthy digestion. The satiating effect of fiber can also make it easier to maintain weight.
Healthy and easy snack
This fruit is super easy to eat. You only need to wash apricots and leave the skin on. Be sure to do that, because the peel is full of healthy vitamins and minerals. Wash them thoroughly under running water so that there are no bacteria left on them.
Eating apricots also makes it very easy to eat a varied diet. An apricot weighs only 24 grams. This way you can easily combine it in a fruit salad with other types of fruit, such as blueberries , strawberries and persimmons .
Full of antioxidants
Apricots are rich in antioxidants, which can protect our body against various diseases. Antioxidants scavenge free radicals. These substances are created during normal body processes and by external substances, such as smoking and sunlight.
Free radicals can damage tissues and cells, which can probably lead to various (chronic) diseases. Antioxidants can help reduce the risk of disease.
Good source of various vitamins and minerals
Apricots protect you against various health complaints due to their many vitamins and minerals. For example, with four apricots you get no less than 272 grams of potassium. This is almost 7% of the recommended daily allowance (RDA) of potassium.
Potassium is very important for good blood pressure and the fluid balance in your body. A review of 33 studies found that people who followed a potassium-rich diet had lower blood pressure and a much lower risk of having a stroke [8]. Did you know that bananas are also a good source of potassium?
In addition, apricots contain a high amount of beta-carotene, the precursor to vitamin A, which is important for eye health and healthy skin.
The amount of iron is also high in apricots, making them a good contribution to the recommended daily amount of iron. If you consume too little iron, you can, for example, develop anemia. The dried variety in particular contains a high concentration of these vitamins and minerals.
Keep an eye on! Dried apricots do contain a lot more sugar than fresh apricots. All the moisture is gone. Do you want to eat dried apricots? Then eat a few and choose a variant without added sugars.
May protect your liver
Animal studies found evidence that apricots may protect the liver against oxidative stress caused by alcohol. Oxidative stress is caused by harmful substances in your body.
This means that body cells have to work harder to process the harmful substances. Oxidative stress can lead to several negative consequences, such as premature aging
In this study, rats that drank alcohol and ate apricots had lower levels of liver enzymes and markers of inflammation than rats that drank alcohol and did not eat apricots. Higher levels of liver enzymes are not healthy.
It is not yet clear whether this effect also occurs in humans. Moreover, it is of course healthier to limit drinking alcohol as much as possible.
Apricots have a hydrating effect
Did you know that apricots can help you stay hydrated? That’s right, apricots are high in moisture, so they’re great for maintaining your fluid balance. This is extra important for people who drink too little water, such as the elderly.
By getting enough fluid, your fluid balance in your body remains good. This can provide better skin. Getting enough fluid has another positive effect. It can make you feel full for longer, making it easier not to overeat. This reduces the risk of obesity and obesity-related diseases, such as cardiovascular disease and type II diabetes.
RESUME
Apricots are a healthy snack. These fruits are rich in dietary fiber, which is very healthy for your digestion. There is also evidence that apricots can protect your cells against oxidative stress. Finally, the fruit can keep you hydrated due to its large amount of moisture.
Are apricots healthier than bananas?
Both types of fruit are healthy choices. Apricots contain more moisture than bananas and a lot fewer carbohydrates and sugars. However, bananas contain slightly more fiber than apricots. Do you want to know which fruit is the healthiest? Then read our article top 10 healthiest fruits.
Can you lose weight with apricots?
These fruits can certainly have a beneficial effect on weight loss. They are very low in calories, making them the ideal snack if you want to lose weight. Four apricots contain only 44 calories.
You can also combine them with nuts, so that you feel full longer due to the proteins in the nuts. Try combining eating apricots with eating hazelnuts , macadamia nuts or peanuts .
Unfortunately, this does not mean that you can eat unlimited apricots. They still contain a lot of sugar, namely 7.6 grams per four pieces. Consuming too much sugar can also hinder weight loss.
Some people also develop extra sweet cravings due to sweet foods. Does this bother you? Then investigate whether you are less bothered by this if you combine them with protein-rich food, such as Greek yogurt .
How many apricots per day?
You may be wondering how many apricots you can safely eat every day? While you aim for an intake of at least 200 grams of fruit per day, it remains important to vary the types of fruit you eat.
For example, eat approximately 100 grams of apricots and 100 grams of another type of fruit, such as blueberries or blackberries. This reduces the risk of certain nutrient deficiencies. Each color of fruit contains a different ratio of nutrients.
Please note that if you eat dried apricots, limit it to a maximum of 20 grams of dried apricots per day. This applies to all dried fruit. Store dried apricots in an airtight glass jar to ensure they keep well.
When to eat apricots?
It doesn’t necessarily matter when you eat apricots. If you often feel like having something sweet in between meals, it is a suitable snack as a replacement for an unhealthy snack. Apricot can also be a good addition to your breakfast. But did you know that apricot can also be used in hot dishes? For example, use it in pilav (rice) with chicken or rice with tofu.
What are the disadvantages of apricots?
Apricots are among the fruits that often cause allergic reactions. Apricots also contain relatively high FODMAPs. These are certain sugars that cause stomach and intestinal complaints in people with irritable bowel syndrome (IBS). This syndrome is a collection of complaints, such as abdominal pain, diarrhea and constipation.
Another disadvantage of apricots is that they contain a pit. Some people find this annoying.
Conclusion
Apricots are a healthy fruit, so add them to your diet! They contain various nutrients and are an easy snack. You don’t even have to peel them!
Eat them in moderation, because they contain a lot of sugar. Consuming too much sugar is not healthy for you. This increases your risk of obesity, certain diseases and tartar.
