Scientific Health Benefits of Apricot Suggested by Grill Heat Aid

One of the best-kept secrets in the fruit world is apricot nutrition. Vitamins, antioxidants, and fiber combine to make apricots one great fruit, from a nutritional standpoint. Eating apricots as part of a diet rich in fruits and vegetables is a great way to prevent cancer, lower cholesterol and heart disease risk, promote vision, improve digestion, aid in weight loss and improve skin health. Like other fruits, the dietary fiber in apricots (one cup of apricots has 3 grams of fiber), increases metabolism, which improves digestion, prevents constipation, and can help the body feel fuller, longer to aid in weight loss. Apricots are great sources of vitamins A and C, and also contain vitamin E and iron. Vitamin A is well-known to help with acne and other skin problems, while the iron in apricots is good news for those with anemia.

Nutritional values: According to the U.S. Department of Agriculture, one 35 g apricot contains the following:

• energy: 16.8 calories
• protein: 0.49 g
• fat: 0.14 g
• carbohydrates: 3.89 g
• fiber: 0.7 g
• sugars: 3.23 g
• calcium: 4.55 milligrams (mg)
• iron: 0.14 mg
• magnesium: 3.5 mg
• phosphorus: 8.05 mg
• potassium: 90.6 mg
• sodium: 0.35 mg
• zinc: 0.07 mg
• copper: 0.03 mg
• selenium: 0.04 micrograms (mcg)
• vitamin C: 3.5 mg
• thiamine: 0.01 mg
• riboflavin: 0.01 mg
• niacin: 0.21 mg
• vitamin B-6: 0.02 mg
• vitamin A: 33.6 mcg
• beta-carotene: 383 mcg
• vitamin E: 0.31 mg
• vitamin K: 1.16 mcg

Furthermore, this fruit is a decent source of beta carotene, lutein, and zeaxanthin, all of which are potent antioxidants that help fight free radicals in your body.

It’s best to enjoy apricots whole and unpeeled, as the skin boasts large amounts of fiber and nutrients. Be sure to discard the stone, as it’s inedible.

High in antioxidants: Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. What’s more, they’re high in a group of poly phenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease. The main flavonoids in apricots are chlorogenic acids, catechins, and quercetin.  These compounds work to neutralize free radicals, which are harmful compounds that damage your cells and cause oxidative stress. Oxidative stress is linked to obesity and many chronic diseases, such as heart disease. High flavonoid intake was also tied to a 56% lower oxidative stress score. Apricots contain numerous antioxidants, most notably flavonoids. They help protect your body from oxidative stress, which is linked to many chronic diseases.

Good Source of Vitamin A: Apricots are packed with Vitamin A, which is also known as retinol. It’s fat-soluble and helps in the enhancement of vision, among other things. And it keeps the immune system in check, protecting your skin in the process. Retinol and Beta Carotene (also present in apricots) also reduce the chances of you developing a serious eye-related disorder called Neovascular ARMD – an age-related macular degeneration that causes loss of vision over the years.

Rich in Fiber: Whether you eat it dried, or fresh, apricots are a good source of dietary fiber. Given that the retinol in apricot is fat-soluble, the fruit dissolves in the body easily, and the important nutrients are easily absorbed by the system. And it breaks down fatty acids fast, which means your digestion is in order. And not only that, the fruit protects you from gastrointestinal concerns by cleaning out the intestines regularly.

Good for Your Heart: Given that the fruit is high on fiber content, it helps to reduce the bad cholesterol content in the body, and that means your heart is protected. And at the same time, it increases the good cholesterol. Plus the potassium content in the fruit balances the electrolyte levels in our system, keeping our heart muscles in order. All you have to do is eat one or two fresh apricots every day, or a handful of dried ones.

Good for Your Blood: Any plant that produces iron has non-heme iron, and that includes apricot. This type of iron takes its time to be absorbed by the body, and the longer it stays in the system, the better your chances of preventing anemia. It’s recommended that you take some vitamin C along with it to ensure better absorption of the non-heme iron.

Strengthens Your Bones: Calcium is much required in the formation and development of bones, and apricot has lots of it. It’s also interesting to note that without enough potassium in the body, the calcium is not absorbed and disposed of uniformly. And the good news is that the apricot has both of them!

Good for the Skin: The combination of Vitamin C, A, and phytonutrients ensures good skin. And did you know that the antioxidants in the apricot also slow the aging process? So apart from a good skincare regime, don’t forget to eat some apricots every day.

Help Fight Inflammation: Not just the fruit, but the seeds have also been found to be effective in relieving inflammation. In fact, one animal study states how apricot seed oil extract protected against ulcerative colitis, which is an inflammatory bowel disease. According to a report by the Arthritis Foundation, apricots are rich in beta-cryptoxanthin, a chemical that can prevent osteoarthritis and other inflammatory forms of arthritis. The magnesium in the fruit can also ease inflammatory pain.

Treatment of Anemia: Pregnant and menstruating women often face a great risk of anemia. This is a condition in which your blood doesn't have enough healthy red blood cells to transport sufficient oxygen to the body's tissues. Anemia may be a temporary or long term condition, both of which result from a deficiency of iron. Eating iron-rich foods is the best way to prevent and treat anemia. You can get about 3.5 milligrams of iron from a cup of dried apricot. While they may not meet your daily nutritional requirements for iron, apricots have the added benefit of vitamin C. Several research studies show that vitamin C may enhance the absorption of iron in our bodies.

Reduce Blood Pressure: Dried apricots are a rich source of Potassium, a mineral linked with promoting healthy blood pressure. You can expect to consume around 259mg of potassium for every 3.5 ounces of apricots (approximately half a cup of fruits). A research study conducted in 2013 showed high-quality evidence that consuming potassium may reduce high blood pressure in individuals suffering from hypertension. The study further suggested that a higher intake of potassium was linked to a 24 percent reduction in the risk of stroke. Potassium is also an electrolyte that works closely with other minerals such as sodium to provide fluid balance to your body. It may help with regulating nerve signals and muscle contractions in the body.

Promoting Gut Health: Dried apricots contain about 2 grams of dietary fiber for every 100 grams or 1/2 cup of fruit.  Dietary fiber has been shown to delay the movement of food as it goes through your digestive tract. Therefore, it feeds the good gut bacteria in your intestines, which may lead to a much healthier gut. Trillions of bacteria live in your body, mostly in your intestines. They are incredibly important for your health, and the foods you eat determine the type of bacteria that get to live in your body. It shows that a healthier gut microbiome may lower the risk of obesity. Dried apricots contain both soluble and insoluble dietary fiber. It also shows that dietary fiber may provide additional health benefits such as maintaining healthy blood sugar levels as well as cholesterol levels. 

Protect your liver: Some data suggest that apricots may help protect your liver from oxidative stress. In two animal studies, rats fed alcohol and apricots had lower levels of liver enzymes and markers of inflammation than rats given alcohol but no apricots. This research suggests that apricots may help prevent liver damage because of their naturally high antioxidant content. That said, it’s hard to know whether this fruit provides the same benefit in humans. More research is necessary. In two rat studies, apricots were found to protect the liver from oxidative stress caused by the ingestion of alcohol. Yet, human studies are needed.

Promote eye health: Apricots boast multiple compounds that are essential for eye health, including vitamins A and E. Vitamin A plays a vital role in preventing night blindness, a disorder caused by lack of light pigments in your eyes, while vitamin E is a fat-soluble antioxidant that enters your eyes directly to protect them from free radical damage. Meanwhile, beta carotene — which gives apricots their yellow-orange color — serves as a precursor to vitamin A, meaning that your body can convert it into this vitamin. Other important apricot carotenoids include lutein and zeaxanthin. Found in the lenses and retinas of your eyes, they safeguard against oxidative stress. Apricots are an excellent source of beta carotene, lutein, zeaxanthin, and vitamins C and E. These nutrients protect your eyes against damage.

Building muscles: The potassium contained by dried apricots helps in improving metabolism, as well as the function of organs and tissues. This is important for normal body growth and muscle building, as well as the regulation of the acid levels in the body. It is also useful for protein synthesis.

Hemoglobin production increase: The iron and copper in dried apricots produce hemoglobin that can help in its additional production. Adding the fruit into the diet of an anemic patient can help improve their condition. Still, it is wise to consult a doctor first to get proper treatment.