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Last Updated on September 25, 2023 by Shabnam Sengupta
Apricots belong to the stone fruit family, along with peaches and plums. They are a delectable and nutritious fruit that people around the world enjoy. Apricots have sweet, juicy flesh and soft, velvety skin that comes in hues ranging from yellow to orange. People in India have enjoyed apricots for centuries. Farmers commonly grow apricots in the cooler and more temperate regions of the north. Apricots are a staple ingredient in many Indian dishes, including jams, chutneys, and desserts. Packed with vitamins, minerals, and antioxidants, apricots offer a variety of health benefits.
Health benefits of apricots
High in antioxidant
Apricots are a rich source of antioxidants, including vitamins A, C, and E, and beta carotene. They also contain flavonoids, a group of polyphenol antioxidants such as chlorogenic acids, catechins, and quercetin. These antioxidants may protect against various diseases, including diabetes and heart disease. Flavonoids work by neutralising harmful compounds called free radicals that can damage cells and cause oxidative stress that is linked to obesity and chronic diseases like heart disease. A study of 2,375 people found that a high intake of flavonoids and anthocyanins may have a 42% and 73% lower inflammation score, respectively. High flavonoid intake may lower oxidative stress scores by 56 percent.
May benefit heart
Cardiovascular diseases are a leading cause of death worldwide. Researchers found antioxidants to be effective in combating coronary heart disease. Apricots contain phenolic compounds such as chlorogenic acid, β-carotene, and lycopene that can prevent the oxidation of low-density lipoprotein (LDL). They can also improve the body’s overall antioxidant status. Additionally, apricots are a good source of fibre, including both soluble and insoluble fibre, which can help to lower LDL cholesterol levels by binding bile acids or cholesterol during micelle formation, reducing cholesterol content in liver cells and increasing clearance of LDL cholesterol. Research suggests that these health-promoting benefits make apricots a valuable addition to a healthy diet.
Help fights inflammation
Apricot seeds are effective in reducing inflammation, the fruit itself also contains compounds that can help fight inflammation. Research has shown that apricot seed oil extract can protect against ulcerative colitis, an inflammatory bowel disease. Apricots are also rich in beta-cryptoxanthin, a chemical that can prevent inflammatory forms of arthritis like osteoarthritis, as reported by the Arthritis Foundation. Additionally, the magnesium present in apricots can alleviate pain associated with inflammation.
May prevent liver damage
According to research, apricots may potentially protect the liver from damage and alleviate symptoms of fatty liver disease, which occurs when excess fat builds up in the liver. Additionally, studies have found that organic apricots may be particularly effective in promoting the regeneration of liver tissue.
Antidiabetic properties
Diabetes Mellitus (DM) is a common metabolic disorder in which there is abnormal insulin production and insulin resistance. It is often associated with obesity. Studies found that an aqueous extract of apricot improved insulin sensitivity and reduced visceral obesity in rats fed a high-fat diet. Similarly, a 70% ethanol extract of apricot fruit and leaves may improve glucose uptake, fasting glucose levels, glucose intolerance, and lower blood glucose levels in a dose-dependent manner, attributed to the presence of phenolic compounds. These extracts also inhibited small intestine disaccharide activity and raised postprandial blood glucose levels in rats.
How to consume apricots in a balanced diet?
Apricots, whether fresh or dried, offer a convenient and tasty snack. You can easily incorporate them into a variety of meals. These versatile fruits can be enjoyed in numerous ways, such as adding them to trail mix or granola, eating them fresh as a snack, slicing them and adding to yoghurt or salad, or using them in recipes for jams, preserves, and salsas. You can also stew apricots in a slow cooker with meat like chicken or beef, or add to desserts such as pies, cakes, and pastries. With so many options, it’s easy to enjoy the delicious flavour and nutritional benefits of apricots in your daily diet.
Conclusion
Apricots are delicious and nutritious fruits that offer a range of health benefits. They are a rich source of fibre, vitamins, and minerals, as well as powerful antioxidants that can help protect against a range of diseases, including heart disease, cancer, and Alzheimer’s disease. Apricots are also versatile and can be easily incorporated into a variety of meals, from breakfast dishes to desserts. In addition, they have a long history of cultural significance in many parts of the world, including India, where they have been enjoyed for centuries. Whether eaten fresh or dried, apricots are a valuable addition to a healthy diet and are a delicious way to support overall health and well-being.
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