Health Benefits Of Apricots
Fresh fruits are low in calories; but are rich source of dietary fiber, vitamins and minerals. They are packed with numerous health promoting phyto-chemicals; that helps prevent heart disease, reduce LDL, ("bad cholesterol") levels and offers protection against cancers.
Apricots are excellent sources of vitamin-Aand carotenes. Both of these compounds are known to have antioxidant properties and are essential for vision. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes helps protect body from lung and oral cavity cancers.
Fresh fruits contain vitamin-C, another natural anti-oxidant. Vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
They are also good source of minerals such as potassium, iron, zinc, calcium and manganese. Potassium is a heart-healthy mineral; an important component of cell and body fluids that helps control heart rate and blood pressure.
The total anti-oxidant or ORAC value of raw apricots is 1115 umol TE/100 g. Much of this in these fruits comes from some important health promoting flavonoid poly phenolic anti-oxidantssuch as lutein, zeaxanthinand beta cryptoxanthins. Altogether these compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease process.
Zeaxanthin, a carotenoid selectively absorbed into the retinal "macula lutea" in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions. Thus, consumption of fruits like apricots rich in zeaxanthin helps eyes protect from age-related macular disease (AMRD), especially in the elderly people.
See the table below for in depth analysis of nutrients:
Apricots (Prunus armeniaca), fresh,
Nutritive Value per 100 g,
(Source: USDA National Nutrient data base)
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 50 Kcal | 2.5% |
| Carbohydrates | 11 g | 8.5% |
| Protein | 1.4 g | 2.5% |
| Total Fat | 0.4 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2 g | 5% |
| Vitamins | ||
| Folates | 9 mcg | 2% |
| Niacin | 0.600 mg | 4% |
| Pantothenic acid | 0.240 mg | 5% |
| Pyridoxine | 0.054 mg | 5% |
| Riboflavin | 0.040 mg | 3% |
| Thiamin | 0.030 mg | 2.5% |
| Vitamin A | 1926 IU | 64% |
| Vitamin C | 10 mg | 11% |
| Vitamin E | 0mg | 0% |
| Vitamin K | 3.3 mcg | 3% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 259 mg | 5.5% |
| Minerals | ||
| Calcium | 13 mg | 1.3% |
| Copper | ||
| Iron | 0.39 mg | 5% |
| Magnesium | 10 mg | 2.5% |
| Manganese | 0.077 mg | 3% |
| Phosphorus | 23 mg | 3% |
| Zinc | 0.2 mg | 2% |
| Phyto-nutrients | ||
| Carotene-α | 19 mcg | -- |
| Carotene--ß | 1094 mcg | -- |
| Crypto-xanthin-ß | 104 mcg | -- |
| Lutein-zeaxanthin | 89 mcg | -- |
More Health Benefits of Apricots
Apricots are not only colorful and tasty: they also contain several nutrients that promote good health.
Apricots are very high in beta-carotene and lycopene, two antioxidant compounds commonly found in orange-red fruits and vegetables, that promote heart health and prevent several types of cancers. Beta-carotene and lycopene also protect LDL cholesterol from oxidation, reducing the risk of developing atherosclerosis and several cardiovascular diseases.
In a research involving 50,000 registered nurses found that woman who had the highest vitamin A intake had a 40% lower risk of developing cataracts: apricots are very high in vitamin A equivalents that protect from the degenerative effect of free radicals (oxidative stress) that tend to damage blood supply to the eyes and cause macular degeneration.
The role of vitamin A is explained by its quenching properties against free radicals derived from oxygen, protecting cells and tissues from their mutagenic effects.
Apricots are also a very good source of fiber, which has several health benefits especially related to the health of the digestive tract: it prevents constipation and cancer-promoting conditions such as diverticulosis.
It is worth noting that most american get less than 10 grams of fiber per day, while the recommended daily value is around 25 to 35 grams, meaning apricots are good addition to almost any diet and help us reach the recommended values with a healthy and tasty snack.
Protection from Macular Degeneration
A study published in the Archives of Ophtalmology involving 110,000 subjects of both sexes evaluated the effects of consuming fruits, vegetables, antioxidant vitamins such as A, C and E and carotenoids on the risk of developing Age-Related Macular Degeneration.
Macular Degeneration is the primary cause of sight loss in adults, and the study found that by eating at least 1.5 servings of fruits daily, one can reduce the risk of developing the disease by 36%.
Risk reduction was not directly linked to consumption of vegetables, antioxidants and vitamins, but to the consumption of whole fruits: the optimal level, according to the study, is three servings a day, which can be easily reached by adding apricots in your morning cereal/yogurt or dressing up salads with canned apricots.
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