Apricots are small, golden orange fruits, with velvety skin and flesh: not too juicy but definitely smooth and sweet. Their flavor is almost musky, with a faint tartness that is more pronounced when the fruit is dried. Some people think of the flavor as being somewhere between a peach and a plum, fruits to which they’re closely related.
Apricots are an excellent source of vitamin A (in the form of pro-vitamin A carotenoids), and a good source of vitamin C, copper, dietary fiber, and potassium.
Apricots contain phytochemicals called carotenoids, compounds that give red, orange and yellow colors to fruits and vegetables. The powerful antioxidant Lycopene is one of the carotenoids found in apricots.
Apricots are rich in many plant antioxidants. Some of these are the vitamin antioxidants so familiar to regular users of this site. Others are more difficult to obtain from other foods, and may be responsible for specific health benefits. Overall, consider the apricot to be a great food that provides you with the protective effects of antioxidants while adding very few calories to your daily total.
Protection Against Free Radical Damage
Apricots contain a number of potent antioxidants. We rank the apricot as a good source of both vitamin A (from beta-carotene) and vitamin C. The health benefits associated with each are multiple and well-documented.
Apricots are rich in other antioxidants, too, including polyphenolic antioxidants like flavonoids. Diets rich in flavonoids and the other types of polyphenols found in apricots have been linked to reductions in heart disease in humans, as well as other potential health benefits.
Antioxidants are responsible for some of the specific effects listed below, but those only scratch the surface of the potential health benefits of diets rich in these important nutrients. Here are a few of the important antioxidant nutrients or nutrient groups found in apricots:
- Gallic acid
- Caffeic acid
- Coumaric acid
- Ferulic acid
Protect Your Eyesight
Apricots are rich in the carotenoids and xanthophylls, nutrients that researchers believe may help protect eyesight from aging-related damage To give an example of how this works, one of these nutrients (lutein) appears to be able to protect the retina—the part of the eye that picks up the visual image from the environment—from damage caused by blue light.
Additionally, researchers have linked regular intake of fruit with less risk of vision loss with aging. This benefit is found in people who eat three or more servings of fruit each day.
Three servings of fruit may sound like a lot to eat each day, but by simply snacking on an apricot, tossing a banana into your morning smoothie, and topping off a cup of yogurt or green salad with one-half cup of berries, you’ve reached this goal.
Protect Against Inflammation
Apricots are a strong dietary source of catechins, a broad family of flavonoid phytonutrients (you may be familiar with these phytonutrients since they are often cited for the benefits provided by green tea). A single apricot will provide you with 4-5 grams from catechins. These phytonutrients are potent anti-inflammatory nutrients and researchers have looked extensively at their health effects. Researchers have discovered that catechins can inhibit the activity of an enzyme called cyclooxygenase-2 (COX-2), one of the critical steps in the process of inflammation.
Much of this research on catechin benefits involves animal rather than human studies. But we have seen human research where diets rich in catechins—not specifically from apricots but from other catechin-rich foods like tea or cocoa—have led to significant beneficial changes. For instance, multiple studies have shown that catechin-rich foods can protect blood vessels from inflammation-related damage, leading to better blood pressure control.
Other Health Benefits
Apricots are a good source of dietary fiber. This overall fiber content should be helpful for most people in supporting digestive health. Within the total dietary fiber provided by apricots, about half consists of soluble fiber. Soluble fiber is one type of fiber that can help to control blood cholesterol levels.
- Vitamins A, B, B1, C
- Minerals Beta Carotene, Iron, Calcium, Potassium
- Other information Carbs, Pectin, Cellulose source