Stone fruits, commonly known as Armenian plums, are apricots (Prunus armeniaca).
They're round and yellow, with the tartness of purple plums and the appearance of a peach.
They're high in nutrients and have a slew of health benefits, including better digestion and eye health.
Apricots have a number of health and nutritional advantages.1. Contains a lot of nutrients and has a low calorie count.
Apricots are high in vitamins and minerals and are a good source of them.
1Trusted Source): 2 fresh apricots (70 g)
34 kcal
Carbohydrate content: 8 g
1 g of protein
gram of fat: 0.27
1.5 g cellulose
8% of the Daily Value in Vitamin A (DV)
8% of the daily value for vitamin C
4% of the daily value for vitamin E
4% of the daily value for potassium
In addition, this fruit has a good amount of beta carotene, lutein, and zeaxanthin, all of which are powerful antioxidants that assist your body combat free radicals (2Trusted Source, 3Trusted Source, 4Trusted Source).
Apricots should be eaten whole and unpeeled to get the most fiber and minerals from the skin. The stone must be discarded since it is poisonous.
SUMMARY
Apricots are a good source of vitamins A and C and are low in calories and fat.
2. Antioxidant-rich food
Apricots are high in beta carotene and vitamins A, C, and E, which are all powerful antioxidants.
Furthermore, they're high in flavonoids, a type of polyphenol antioxidant that's been linked to a reduction in diseases like diabetes and heart disease (5, 6Trusted Source, 7Trusted Source).
Chlorogenic acids, catechins, and quercetin are the primary flavonoids in apricots (5).
These substances serve to neutralize free radicals, which are damaging compounds that cause oxidative stress in your cells. Obesity and many chronic conditions including heart disease are linked to oxidative stress (8Trusted Source, 9Trusted Source, 10Trusted Source).
Researchers devised a scoring system to track changes in inflammatory marker levels in 2,375 participants in one trial.
High flavonoid and anthocyanin intakes were linked to decreased inflammatory scores by 42 percent and 73 percent, respectively. A 56 percent lower oxidative stress score was linked to a high flavonoid consumption (11Trusted Source).
SUMMARY
Apricots contain a wide range of antioxidants, the most prominent of which being flavonoids. They aid in the prevention of oxidative stress, which has been connected to a number of chronic illnesses.
3. It might be beneficial to your eyes.
Apricots include a variety of nutrients, including vitamins A and E, that are important for eye health (12Trusted Source, 13Trusted Source).
Vitamin A helps to prevent night blindness, which is caused by a shortage of light pigments in the eyes, while vitamin E is a fat-soluble antioxidant that protects your eyes from free radical damage (12Trusted Source, 13Trusted Source).
Meanwhile, beta carotene, the yellow-orange pigment that gives apricots their color, is a precursor to vitamin A, which means it can be converted into this vitamin by your body (14Trusted Source).
Lutein and zeaxanthin are two other essential apricot carotenoids. They protect against oxidative stress by being found in your eyes' lenses and retinas (5, 8Trusted Source, 12Trusted Source).
SUMMARY
Beta carotene, lutein, zeaxanthin, and vitamins C and E are all abundant in apricots. These vitamins and minerals guard your eyes from harm.
4. It might help your skin.
Apricots may be good for your skin if you eat them often.
Environmental factors like the sun, pollution, and cigarette smoke are the primary causes of wrinkles and skin damage (15Trusted Source, 16Trusted Source).
Furthermore, research shows that UV radiation exposure, sunburns, and your risk of melanoma, a lethal form of skin cancer, are all linked (17Trusted Source, 18Trusted Source).
A nutritious diet rich in antioxidants, such as apricots, can help to combat some of this skin damage.
This fruit contains vitamins C and E, which may benefit your skin. By neutralizing free radicals, vitamin C protects against UV damage and pollution (19Trusted Source).
This vitamin also aids in the formation of collagen, which provides your skin its flexibility and firmness. Vitamin C-rich foods can aid in the healing of UV-damaged skin and the reduction of wrinkles (19Trusted Source).
Another mineral found in apricots is beta carotene, which may help prevent sunburns. Sunburn risk was lowered by 20% in a 10-week study when beta carotene was supplemented (20Trusted Source).
While sunscreen is always recommended, apricots may provide additional protection.
SUMMARY
Apricots are naturally strong in antioxidants, which protect against sun, pollution, and cigarette smoke damage to the environment. These substances may help to protect your skin from wrinkles and sunburn.
5. Gut health may be improved.
Apricots may be beneficial to your digestive system.
One cup (165 grams) of sliced apricots has 3.3 grams of fiber, or 8.6% and 13.2% of the daily value for men and women, respectively (1Trusted Source).
Apricots are high in fiber, both soluble and insoluble. Pectin, gums, and long chains of sugar termed polysaccharides are examples of soluble materials, while cellulose, hemicellulose, and lignin are examples of insoluble materials that do not dissolve in water (21Trusted Source).
Apricots are abundant in soluble fiber, which is essential for blood sugar and cholesterol control (21Trusted Source, 22Trusted Source).
Fiber also slows the passage of food through your digestive tract and provides nourishment for your gut flora. Obesity risk is reduced when the gut flora is healthy (23Trusted Source).
Despite the fact that a single apricot (35 grams) only contains 0.7 grams of fiber, it's easy to devour several in one sitting (1Trusted Source).
SUMMARY
Apricots are high in soluble fiber, which nourishes the good bacteria in your gut and may help with digestion.
6. Potassium enriched
Potassium is abundant in apricots, making it an electrolyte as well as a mineral. It regulates muscle contractions and fluid equilibrium in your body, as well as sending nerve signals (24, 25Trusted Source).
Two 70-gram apricots contain 181 mg of this mineral, or 4% of the daily value.
Potassium works in tandem with sodium to keep fluid equilibrium, so getting enough of it can help you avoid bloating and keep your blood pressure in check (24).
According to a review of 33 studies, a potassium-rich diet lowers blood pressure and lowers the risk of stroke by 24 percent (26Trusted Source).
SUMMARY
Nerve signals, muscular contractions, and fluid homeostasis are all improved by potassium. Consuming potassium-rich foods like apricots can help prevent high blood pressure and lower the risk of stroke.
7. It hydrates well.
Apricots, like other fruits, are high in water, which can aid with blood pressure, body temperature, joint health, and heart rate regulation (27Trusted Source, 28Trusted Source, 29Trusted Source).
A cup (165 g) of fresh sliced apricots yields around 2/3 cup (142 ml) of water (1Trusted Source).
Because the majority of individuals do not drink enough water, eating fresh fruit can help you meet your daily requirements.
Dehydration causes your blood volume to decline, making your heart work harder to pump blood. Furthermore, being hydrated permits waste products and nutrients to move throughout your body via your bloodstream (27Trusted Source, 30Trusted Source).
Furthermore, eating apricots is a simple approach to replace both water and electrolyte loss after exercise, as this fruit is high in both (1Trusted Source, 27Trusted Source, 30Trusted Source).
SUMMARY
Apricots have a high water content, which is beneficial for staying hydrated. Hydration is important for blood pressure and heart rate, among other things.
8. It has the potential to protect the liver.
Apricots may protect your liver from oxidative stress, according to some research (31Trusted Source, 32Trusted Source).
Rats fed alcohol and apricots had lower levels of liver enzymes and inflammatory indicators than rats fed alcohol but not apricots in two animal trials (31Trusted Source, 32Trusted Source).
Because of their naturally high antioxidant content, apricots may help protect the liver, according to one study.
However, it's difficult to say whether or not this fruit has the same effect on humans. There must be more research done.
SUMMARY
Apricots were proven to protect the liver in two rat experiments from oxidative damage produced by alcohol consumption. Human research, however, is required.
9. Adding to your diet is simple.
Apricots, both fresh and dried, are a simple and tasty snack or addition to any meal. You can incorporate them into your diet in a number of ways, such as:
granola or trail mix
snacked on fresh
diced and mixed together with yogurt or salad
Jams, preserves, and salsas are all made with this ingredient.
meat, such as chicken or beef, stewed in a slow cooker
Desserts such as pies, cakes, and pastries are enhanced with this ingredient.
Apricots can be substituted for peaches or plums in most recipes because they are both sweet and acidic.
SUMMARY
Apricots can be found in both fresh and dried form. You can eat them plain or mix them into your favorite entrees, sides, and desserts.
Finally,
Apricots are a nutrient-dense fruit that are high in vitamins, fiber, and antioxidants. Improved eye, skin, and digestive health are just a few of the advantages.
Apricots can be used fresh or dried in yogurt, salads, and main courses.
Apricots are a terrific way to switch things up if you're used to peaches and plums.
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