These apricot benefits will sell you on the summer fruits

These apricot benefits will sell you on the summer fruits

Next time you're craving a treat, reach for an apricot. The juicy fruit is naturally sweet, slightly tart and super delicious. But as it turns out, apricots can do so much more than please your taste buds. They offer a rich cocktail of beneficial nutrients, from gut-regulating fiber to disease-fighting antioxidants. Ahead, learn everything you need to know about apricot nutrition and how to use the golden fruit in recipes.

What are apricots?

Native to China, the apricot is a type of stone fruit (just like peaches), meaning it has a large hard pit or “stone” in the middle. This pit protects a seed that is not edible, according to Pennsylvania State University. However, it is surrounded by a soft, juicy flesh and thin skin, both of which are yellow-orange and edible. The fruit is related to peaches and plums and typically peaks in the summer months, says Nicole Roach, RD, a registered dietitian at Lenox Hill Hospital.

Apricot nutrition

Apricots provide carotenoids, also known as plant pigments, which give produce their yellow-orange color, according to registered dietitian Mia Syn, MS, RDN. Carotenoids also happen to play an important role in apricot nutrition because of their antioxidant properties. The most abundant carotenoid in apricots is beta-carotene, which accounts for 60 to 70 percent of the fruit's carotenoid content. In the body, beta-carotene can convert into vitamin A, a nutrient essential for healthy eyes, teeth and skin, according to the National Library of Medicine (NLM).

In addition to carotenoids, apricots offer other antioxidants such as flavonoids and vitamins C and E, says Charmaine Jones, MS, RDN, LDN, registered dietitian and founder of Food Jonezi. The juicy fruits are also excellent sources of fiber and minerals, including calcium, magnesium and potassium, according to the United States Department of Agriculture (USDA).

Here is the nutritional profile of one raw apricot (35 grams) as listed in the USDA database:

• 17 Kalorien
• <1 Gramm Protein
• <1 Gramm Fett
• 4 Gramm Kohlenhydrate
• <1 Gramm Ballaststoffe
• 3 Gramm Zucker

Apricot Benefits

Because of its iconic hue and impressive nutritional content, the apricot is known as the “golden fruit” – and for good reason. Here's what the benefits of apricots can do for you:

Prevents chronic diseases

ICYMI above, apricots are chock-full of carotenoids, or yellow-orange plant pigments that double as antioxidants. According to Marissa Meshulam, MS, RD, CDN, registered dietitian and founder of MPM Nutrition, antioxidants keep cells healthy by neutralizing free radicals, also known as molecules that cause oxidative stress when present in high amounts. This is critical because, over time, oxidative stress can contribute to chronic diseases such as heart disease, type 2 diabetes and cancer, according to a 2020 article in Frontiers in Physiology. The flavonoids and vitamins C and E in apricots also provide antioxidant abilities, notes Meshulam. All in all, if you're on a mission to increase your antioxidant intake, maybe it's time to eat apricots.

Promotes healthy digestion

Next on the list of apricot benefits is gut health. Both the pulp and peel contain an abundance of fiber, says Meshulam. And that includes soluble *and* insoluble fiber, both of which are essential for a happy gastrointestinal tract. Basically, soluble fiber dissolves in water in the intestines and forms a gel-like substance, according to the Mayo Clinic. This helps bulk up your stool, notes Jones, and can potentially prevent or relieve diarrhea. On the other hand, according to the Harvard TH Chan School of Public Health, insoluble fiber does not dissolve in water. This type of fiber adds bulk to stool, which can relieve constipation by promoting regular bowel movements, says Syn.

Maintains heart health

There's a lot to love about apricot nutrition, including its heart health benefits. For starters, it's a rich source of potassium, a mineral and electrolyte that helps support the heart, says registered dietitian Laura Iu, RD, CDN, CNSC.

Oh, and remember that apricots have soluble fiber? This type of fiber can help lower high blood cholesterol levels, another risk factor for heart disease, Iu adds. This is due to the way soluble fiber interacts with bile acids, or molecules that aid fat absorption, according to Harvard Health Publishing. Essentially, soluble fiber combines with bile acids in the intestines. But when the fiber leaves your body in the stool, it brings the bile acids with it. Your liver responds by removing cholesterol from the blood to produce more bile acids, thereby lowering blood cholesterol levels.

Supports immune function

Do you want to strengthen your immune system? Add Apricots to your cart. Vitamins C and E – found in apricots – are essential for healthy immunity, says Jones. Vitamin C, in particular, protects white blood cells (i.e., cells that fight infections) from oxidative stress, ensuring that these cells effectively destroy disease-causing germs, according to a 2020 report in Frontiers in Immunology. Vitamin C also helps phagocytes (i.e., white blood cells that “eat” dangerous microorganisms) get to sites of infection in the name of maintaining health. Meanwhile, vitamin E "supports T cells, which are [white blood cells] responsible for protecting your body from viruses and bacteria," shares Jones. T cells work by “remembering” germs, making it easier for your body to fight them in the future, according to a 2018 article in the journal Immunity. (Related: 7 Ways to Boost Your Immune System Naturally)

Supports eye health

As mentioned, apricot benefits include beta-carotene, a carotenoid that converts into vitamin A in the body. This is great news for your viewers because “Vitamin A is vital for maintaining vision and [preventing] night blindness,” says Meshulam. Apricots also contain the carotenoids lutein and zeaxanthin, according to the USDA. Although lutein and zeaxanthin don't turn into vitamin A, they are still crucial for eye health because they protect the retina, which is the tissue along the back of the eye, according to a 2021 article in Advances in Nutrition. As the NLM explains, the retina detects light and sends images to your brain, ultimately helping you see. Lutein and zeaxanthin also protect the eye from oxidative stress, which is implicated in eye diseases such as age-related macular degeneration and cataracts.

Contributes to hydration

As it turns out, cucumbers and celery aren't the only hydrating products. “Fresh apricots are about 86 percent water, or about 30 grams per apricot,” explains Meshulam. The math works out to about 1/8 cup of water per apricot, she adds. This means that the “golden fruit” can contribute to your fluid needs, which are around 4 to 6 cups of water per day for healthy adults. And, friendly reminder, staying hydrated is crucial for overall well-being, as H2O is essential for regulating your body temperature, removing waste from your body, and protecting your spinal cord, according to the CDC. (See also: The Best Ways to Stay Hydrated All Day)

Possible risks of apricots

If you suffer from hyperkalemia or high potassium levels, you may need to limit or avoid foods rich in potassium, such as apricots. Hyperkalemia "can disrupt the body's electrolyte signals, which can lead to an irregular heartbeat," explains Iu. The condition is often associated with chronic kidney disease, but heart failure and some medications can also cause it, Iu says. In these scenarios, eating apricots can increase your potassium levels even further, potentially causing complications like weakness and nausea, according to the Mayo Clinic.

Apricot allergies are also included. However, you should proceed with caution if you are allergic to plums, peaches, sweet cherries, hazelnuts or kiwis, as they all share potentially allergy-causing proteins with apricots, according to a 2020 review. Not sure if you're at risk? Watch for common food allergy symptoms such as coughing, wheezing, hives, and stomach cramps, as noted by the American College of Allergy, Asthma, & Immunology, and talk to your doctor if you experience any of these after eating apricots.

If you have a sensitive gut, eating too much fruit can cause digestive problems such as stomach cramps and indigestion, says Jones. Keep in mind that apricot is high in fiber – so you might be more susceptible to GI problems after consuming apricot if you don't eat a lot of fiber in general. To be safe, start with a small amount and gradually increase your intake of fiber-rich foods, including apricots.

Buy and eat apricots

“Apricots are available in many forms in the supermarket,” says Meshulam. The juicy fruits are available fresh, dried, canned or as jam/spread. Looking for the most nutrient dense choice? Opt for fresh apricots, as this version contains the most water—and is therefore the most hydrating, explains Meshulam. Plus, according to Syn, fresh apricots are the best source of vitamin C. Here's why: Vitamin C naturally breaks down over time, so canned apricots (which are shelf-stable) contain less of the nutrient. Similarly, heat - used to make dried apricots - destroys vitamin C, explains Syn. If you choose canned or dried apricots, you should choose a product with no added sugar - and in the case of canned apricots, packaged in natural juice rather than sugar syrup.

When choosing fresh apricots, look for ones with a golden color, suggests Roach. Also pick firm fruit – but not too hard, she adds. Leave apricots that are soft, mushy, cracked, or bruised, which may indicate spoilage. With that in mind, you should handle fresh apricots with care because they bruise easily, according to Washington State University. At home, store ripe apricots in the refrigerator and use them within three to five days. When it's time to eat, wash the fruit under cold water, cut it in half, remove the core and dig it in. (Reminder: The peel is edible!) You can also slice or dice apricots to use in delicious dishes.

Recipe ideas for apricots

New to apricots? They're mostly sweet and slightly tart, so they go well with a variety of dishes, says Iu. Here's how to enjoy the health benefits of apricots, from savory recipes to summer desserts:

In salads.Both fresh and dried apricots are great for spicing up your salads, such as wild rice salad with radicchio.

Grilled.Up your grilling game by adding firm fruits—see: apricots—to the grill. From there, pair chopped grilled apricots with salads or other grilled proteins like chicken or salmon, recommends Iu. Another option is to simply grill apricots and garnish them with feta, basil and cucumber.

Baked.No grill? No problem. Baked apricots are just as delicious. Preheat oven to 375°F, then "place sliced ​​apricots on a baking sheet [and] bake for 20 to 25 minutes, until bubbly," says Roach. Garnish the sweet treat with cinnamon, honey, or both for some extra sweetness, she adds.

In oatmeal.To give your oatmeal extra flavor, add fresh or dried apricots, suggests Roach, who prefers the combination with cinnamon, honey, and almonds, but of course isn't afraid to experiment.

In a charcuterie board.Sweeten your next charcuterie board with a handful of dried apricots. Or if you're feeling crafty, whip up an apricot jam and serve with crackers and soft cheese. Try this recipe for apricot jam with thyme from the food blog Nourish and Nestle.

In the ice pop.Cool off this summer with homemade apricot ice pops. Toss them into your favorite smoothie and freeze them in popsicle molds.