What Are the Nutritional Contents of Apricots?
The Apricots are global delicacies, juicy yellow to orange-colored fruits, that are quite high in naturally occurring sugars. Apricots are advocated by nutritionists for their various health benefits, but ideally in their natural fruit form and not in the commercially sweetened products that contain added sugars which are harmful to health. Nutrition experts across the globe recommend buying apricot products without added sugar to avail the maximum benefit from the potent antioxidants contained in this rich juicy fruit.
One raw apricot that is around 1.23 ounces of fruit would yield almost 17 kilocalories, around 0.02 ounces of protein, 0.14 ounces of carbohydrates, and a negligible 0.005 ounces of fat. Hence, these fruits can be a good addition to antioxidant-rich diets and low-fat diets as well. The following nutrition information has been enlisted by the United States Department of Agriculture (USDA) for approximately 1.23 ounces or one raw apricot serving of fruit:
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Vitamin A: 0.001 ounces.
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Phosphorus: 0 ounces
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Fat: 0.0045 ounces.
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Carbohydrates: 0.14 ounces.
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Fiber: 0.025 ounces.
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Sugars: 0.1 ounces.
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Protein: 0.02 ounces.
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Potassium: 0.003 ounces.
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Total Calories: 17 Kilocalories.
Why Dried Fruits With Added Sugars Are Not Recommended?
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Dried apricots are fruits that contain high amounts of naturally occurring sugars even in single servings with further added sugars that may be due to commercial processing. Hence, it is always advisable to review the nutrition label of the commercial dried fruit product before purchasing.
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The glycemic index (GI) of dried apricots is considered low with a value of 42 meaning it has a minimal impact on an individual's blood sugar level, so it can be a part of the diabetic diet (in its natural form) without the added sugar.
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Also, apricots are good sources of potassium, phosphorus, beta carotene, calcium, iron, magnesium, vitamin C, and folate. All in all, apricots are a complete package of essential nutrients.
Dried fruits always tend to be more concentrated, be it whole consuming calories or sugars. But the dried fruits are also the ones that have a concentrated vitamin and mineral content as well. Dried apricots provide nutrients in much higher quantities compared to fresh fruit. But for individuals looking forward to balancing their calories or restricting their sugar intake, dried fruits are not an option for them. Apricots are usually low-calorie fruits yielding only around 17 kilocalories each, which is much less in comparison to a medium-sized apple that can give one almost a high 104 kilocalories. Hence, portion sizes are important and one should consult their registered dietician or nutritionist to chart the intake of fruit and vegetables daily. The dietician or nutritionist may recommend a better idea of total calorie intake in a day so that it helps one to pre-portion their dried fruit intake.
What Are the Health Benefits of Apricots?
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Apricots are good sources of soluble fiber that can promote the flow or enhance the easy passage of stool, preventing constipation and aiding in digestion. According to nutrition research, the high potassium content present in apricots can be cardioprotective and can help in reducing blood pressure. Also, the presence of various anti-inflammatory polyphenol compounds in these fruits can reduce the risk of cardiovascular disease in an individual according to current research.
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Nutrition evidence shows that the consumption of dried apricots in conjunction with nuts would slow the gastric emptying rate in humans and promote the release of glucose into the bloodstream. This means it can be well suited to diabetic and prediabetic cases for improved insulin sensitivity.
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Beta-carotene present in apricots is known to be the essential form of vitamin A that can prevent age-related macular degeneration effects (an eye disease causing loss of vision) in humans as per current nutrition research.
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Apricots are rich in flavonoid compounds called quercetin which is demonstrated by nutritional evidence to have promising potential in preventing the risk of developing neurodegenerative diseases (chronic diseases of the nervous system), for instance, Alzheimer's (a brain disorder that affects mental functions and memory), Parkinson's (central nervous system disorder affecting movement), and Huntington's (breakdown of brain’s nerve cells overtime) diseases.
Are Allergies Possible With Apricot Consumption?
Individuals who may have allergies to other fruits or tree nuts such as peaches, cherries, apples, or almonds are likely to have allergies (facial area) to apricots as well. If a person or their loved ones experience any possible allergic reaction post-consumption of an apricot, they must immediately report it to their professional healthcare provider or allergist.
Apricots are fruits that are high in carbohydrate components called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols); hence, this fruit may not be suited to individuals who may be having gastrointestinal issues, or digestive distress such as in celiac sensitivity (abnormal reaction to gluten), or irritable bowel syndrome (an intestinal disorder).
How Are Apricots Purchased and Used in Culinary?
Apricots are readily available in world markets and can be purchased in fresh, dried, canned fruit forms or farmers’ markets. Also, they are commercially popular as jam spreads, that are available throughout the year at most supermarkets. One may have come across the dried apricots in their grocery stores available in prepacked forms along with other dried fruit mixes like raisins or cranberries. When one purchases mixed dry fruits, always look out for the nutrition label so that they can avail the maximum benefit from consuming unsweetened natural dried fruits. If dried fruits contain more, that can compromise the nutrient density and instead elevate the blood sugar levels in predisposing or obese individuals. These fruits can be ideally refrigerated and used within two to three weeks.
To prevent oxidation or browning of fruits, one can store the fresh apricots after purchase and place them ideally in a water gallon or dip the fruit into 0.1 ounces of ascorbic acid. While preparing baked goods with apricots, it is better to peel the skin and remove the pits. One can use these fruits in versatile ways by adding them to yogurts, breakfast cereals, desserts, fruit spreads, and sauces, or even use them as a glaze for meat. Raw unsweetened apricots are best for snacking in between meals.
Conclusion
Apricots are excellent fruit options for inclusion into antioxidant-rich and low-fat diet patterns. These fruits contain several essential phytonutrients with potent antioxidants such as polyphenols, flavonoids, and beta-carotene, that can boost systemic health and immunity. Dried apricots are regarded as one of the most popular yet convenient snacks to eat, but for many individuals, the question is whether this fruit has a high sugar content that can be termed healthy or not. Therefore, one must consult their nutritionist or healthcare provider for better understanding and guidance.
