Apricot Health Benefits And Nutrition Facts


Apricots are the yellowish-orange fruits that belong to the family of Rosacea or prunus. In appearance and size, Apricots are small in size and a fully matured fruit can be between 1.5 cm to 2.5 cm. They are covered in a velvet-like skin which is smooth and soft to touch owing to a fine hairy cover. Apricot is available and consumed in both fresh as well as dried form. Both are equally nutritious in their content.

In their unripe form, Apricots are green in color and they turn to a golden yellow or orange shade ones they start ripening. They are usually available in the summer season.

Apricot Nutritional Value

Apricots are highly rich in nutritional content. It is closely related to peach and plum in the way it tastes. Following chart gives a detailed story of its rich nutritional value per 100 grams serving.

Energy 48 Kcal
Carbohydrates 11 gms
Dietary fiber 2 gms
Fats 0.4 gms
Protein 1.4 gms
Vitamin A 96 ug
Beta Carotene 1094 ug
Lutein Zeaxanthin 89 ug
Vitamin B1 0.03 mg
Vitamin B2 0.04 mg
Vitamin B3 0.6 mg
Folate 9 ug
Vitamin B5 0.24 mg
Vitamin B6 0.054 mg
Vitamin C 10 mg
Vitamin E 0.89 mg
Vitamin K 3.3 ug
Calcium 13 mg
Magnesium 10 mg
Iron 0.4 mg
Phosphorus 23 mg
Potassium 259mg
Sodium 1 mg
Manganese 0.077 mg
Zinc 0.2 mg
A 100 grams serving of fresh apricot provides you with 12% of Vitamin C, 12% of Vitamin A, 6% of Potassium and just 48 Kcal ! It is a low fat fruit and contains high amount of sugar.

Apricot Health Benefits

1. Is good for your eyes

Many studies have shown that consuming apricots is highly beneficial for your ophthalmic health. Consuming two or three servings of apricots in a day has shown to be beneficial in preventing age-related Macular Degeneration. Macular degeneration is a disorder of the eye and is one of the major causes of loss of sight in older people. It also helps in strengthening the optic nerves in your eyes.

It also lowers the risk of another major eye related illness called Neovascular ARMD. The carotenoids and the various vitamins especially Vitamin A and Beta Carotene present in apricots are responsible for  reducing the risk of developing this disorder.

Vitamin A with Carotene and Lutein prolongs vision in people suffering from retintitis pigmentosa and delays the loss of peripheral vision. It is also considered a great remedy for alleviating dry eyes symptoms. In younger people it has been found to slow the progression of Stargardt’s disease- an inherited eye disease.

2. Rich source of antioxidants

Apricots when ripened naturally are a rich source of antioxidants.Antioxidants are required by the body to aid the body’s natural functioning. Higher the amount of antioxidants in the body,  higher is the rate of elimination of toxins from it. Toxins are harmful substances that accumulate in the intestines and the digestive tract. Anti-oxidants also get rid of free radicals produced naturally in the body on exposure to oxygen. Free radicals if not scavenged regularly, can damage the body on cellular level.  Apricots have the capacity to increase the production of antioxidants.

They are also rich in carotenoids and other strong antioxidant phytonutrients. Apricots are  rich in vitamin A content due to the presence of high levels of beta-carotene in them which is a precursor to Vitamin A. Vitamin A is a strong antioxidant. Its presence is useful for the growth of  cells in the body and helps in improving the immune system. By optimizing the immune function, it leads to an overall improvement in the health of the human body.

3. High Fiber Content

Dried and fresh apricots are one of the best sources of dietary fiber. Though fiber is generally good for the human body, apricots contain a special kind of fiber that is even more beneficial. They contain the rich soluble fiber that dissolves easily in the body, this helps in absorbing essential nutrients. It melts into a gel-like substance and helps in breaking down fatty acids. Once fatty acids are broken down, they help in the excretion of digested food particles and in the easy bowel movement.

The high amount of dietary fiber also helps in keeping you safe from gastrointestinal disorders. It ensures a regular emptying out of intestines and protects from constipation and constipation induced piles.

4. Healthy for your heart

The high amount of soluble fibers is also beneficial to the heart health. How are the two related? The high fiber content is useful in reducing the LDL or bad cholesterol content in the body, thus lowering your risk of developing cardiovascular diseases. At the same time, it also helps you increase the levels of HDL or good cholesterol. Consuming just half a cup of apricots every day is useful and beneficial to the health of your heart.

Potassium in Apricots further balances the electrolyte and ensures that the muscles of your heart work to the best of their ability and remain healthy. The anti-oxidants in apricot stunt the age related heart diseases and weaknesses.

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