For those of you who are surprised to know apricots and peaches are different fruits, welcome to the club. Both are stone fruits that are round and yellow; but where peaches are sweet and juicy, apricots have a slightly tart flavour.
Richa Anand, chief dietician, Dr L H Hiranandani Hospital, Powai, Mumbai, said apricots are known as phytonutrients, which have natural compounds of nutrients beneficial to health.
“They have a high content of vitamins, minerals, and antioxidants which make them nutritious and good for health. It contains antioxidants such as beta carotene, and lutein, which help the body to prevent chronic diseases,” she added.
Though apricots are summer fruits, they can be eaten in monsoon, provided they are stored in the right temperature and are coming from a good source. However, Anand explained that it may affect your digestive health if not stored at an appropriate temperature as it requires.
Nutritional profile of apricots
Two apricots of 70 grams, according to Anand, contain.
- Calories: 34
- Carbs: 8 grams
- Protein: 1 gram
- Fat: 0.27 grams
- Fiber: 1.5 grams
- Vitamin A: 8% of the Daily Value (DV)
- Vitamin C: 8% of the DV
- Vitamin E: 4% of the DV
- Potassium: 4% of the DV
Health benefits of apricots
As apricots are full of high nutritious value they offer a wide range of health advantages. Anand elaborated on the health benefits of apricots as the following:
– Fights chronic diseases: Apricots contain antioxidants such as vitamin A, C, and E which prevents the body from chronic disease.
– Improves eyesight: Apricots have a high presence of beta carotene element which improves eyesight.
– Encourages collagen formation: These antioxidants also support healthy skin by encouraging collagen formation which helps protect against UV rays.
– Reduces stomach and cardiovascular issues: It also solves many sensitive stomach issues such as constipation and acidity. It also prevents many heart diseases due to potassium’s nutritional value which maintains blood pressure under control. These antioxidants’ presence lowers stress issues which also prevents heart disease risk.
– Boosts immune system: Apricots additionally boost the functioning of the immune system, maintains good bone health, and stops the formation of blood clots which aids overall well-being.
Can people with diabetes consume apricots?
Diabetics can consume apricots until and unless they intake its potion with caution.
“Apricots are rich in fiber and low glycemic index which helps in better blood sugar levels. To maintain a healthy blood sugar level, you can add apricots with well-balanced meals rich in protein, healthy fats, and other high-fibre foods,” she added.
Anand advised always choosing fresh apricots because they have less sugar content. “But it’s very necessary to consume a fixed portion; that is you can drink one or two apricots at a time,” she said.
For a diabetic patient, it is a must to consult a doctor or dietician before deciding on any diet as they can customize a diabetic-friendly diet more keeping your sugar control.
Are apricots beneficial for pregnant women?
Apricots can be highly beneficial for expecting mothers as they are rich in nutrients, according to Anand, who noted that they are an excellent source of vitamins and minerals, especially vitamin A and vitamin E hence they promote foetal and mother’s health.
“The presence of beta carotene, a content of vitamin A helps develop good vision and immune health of the developing baby and mother. The presence of vitamin C encourages the manufacture of collagen, which keeps the skin healthy,” she added.
Also, apricots contain dietary fibre which helps in aiding stomach issues such as constipation and acidity. The richness of potassium helps maintain blood sugar levels in control.
Pregnant women need to keep in mind that as it contains natural sugars always consume it in moderate portions. If you have gestational diabetes then always consult your gynecologist before making any changes in your diet.
Things to keep in mind while eating apricots
There are so many things to keep in mind while eating apricots, Anand said.
– Allergies: People who are allergic to stone fruits should avoid them as apricots come under the stone fruit category.
– Overconsumption: Bloating and digestion issues can arise due to dietary fibre content. Also, the fruit’s pit is non edible and should be avoided.
– High calorie content: People need to keep in mind that dried apricots are more sugar-concentrated and calorically packed. So always consume in fixed portions to avoid excess calorie intake.
Due to oxalate’s presence, people with kidney stone issues should not consume it before any doctor’s advice, Anand added. As every individual’s dietary requirements differ always consult a doctor or dietician before consuming it.
Myths about apricots
Anand debunked some myths surrounding apricots.
Myth 1: Apricots are considered to have no sugar
Fact: Apricots contain natural sugar in the form of fructose. So, diabetic patients need to consume it in fixed portions or should not if have high diabetic issues.
Myth 2: It is said that eating apricots in high quality improves vision instantly.
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Fact: It contains vitamin A content beta carotene which is beneficial for good vision but it is unrealistic to say it would improve vision instantly if the fruit is consumed and hence a balanced diet is essential.
Myth 3: Dried apricots are considered healthier than fresh apricots
Fact: Dried apricots have high caloric value.
Myth 4: A pit of apricot can treat cancer
Fact: There is no scientific research that has proved this. Even pits contain amygdalin which releases cyanide and will be harmful to health.
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First published on: 28-08-2023 at 17:30 IST
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