Have you ever eaten an apricot? You may have seen it in a supermarket. It is a small, golden yellow-orange fruit with a very smooth, velvety skin. When ripe, the flesh is very soft, sweet, and in some varieties, slightly sour. Although it may look small, this fruit is packed with nutrition and health benefits. So today, let's talk about the great benefits of this little apricot.
Simply put, the history of this fruit goes back about 4,000 years to China. From there, it traveled along the Silk Road to other parts of the world. Today, Turkey and Iran are the world's largest suppliers of apricots.
What are the benefits of eating apricots for our body?
Apricots are a real powerhouse, packed with vitamins, flavonoids, and potassium.
Now you may be wondering what these flavonoids are. Simply put, they protect and strengthen the blood vessels in our body. They also help reduce inflammation in the body. Potassium is a mineral that is essential for our nerves and muscles to function properly. Not only that, it is also very important for transporting nutrients throughout the body, maintaining blood pressure at the right level, and for heart health.
Apricots are not only delicious, but also a fruit full of antioxidants that are very beneficial for our bodies.
Let's look at some more advantages.
Great for skin health
Vitamin E and Vitamin C are two antioxidants that are very beneficial for the skin. They protect our skin cells from harmful UV radiation from the sun. They also help reduce the appearance of wrinkles and improve skin elasticity.
In addition to this, apricots contain another powerful antioxidant called beta-carotene. This also protects your skin from sunburn and UV damage. Another thing, apricots are rich in water. Just think, a cup of apricots contains almost 2/3 cup of water. So, eating this will also provide your skin with good moisture.
Clarify eyesight
Rich in vitamin A, beta-carotene, and other carotenoids, apricots are a great fruit for your eyes. In particular, the compound lutein found in this fruit helps keep the retina and lens of your eyes healthy. These nutrients can also reduce the risk of age-related eye diseases like macular degeneration and cataracts.
Good for stomach upsets and digestive problems
Apricots are rich in dietary fiber, which is very important for your digestive system. About half of the fiber in them is soluble fiber and the other half is insoluble fiber.
- Soluble fiber: These combine with water to form a gel and help the good bacteria in our intestines grow.
- Insoluble fiber: These also help maintain healthy bacteria levels in our intestines.
Therefore, apricots can help ease digestion, fill the stomach, and provide relief from problems like constipation.
Nutritional properties of apricots
Let's take a look at the nutritional value of a medium-sized fresh apricot.
| Feed type | Size |
|---|---|
| Calories | 17 |
| Protein | Less than 1 gram |
| Fat | 0 grams |
| Carbohydrates | 4 grams |
| Fiber | 1 gram |
| Sugar | 3 grams |
| Cholesterol | 0 milligrams |
| Sodium | 0 milligrams |
As you can see, apricots are completely free of fat and cholesterol. But they are rich in vitamin A and beta-carotene. These are powerful antioxidants that protect our cells from damage.
Apricots are also rich in a group of antioxidants called flavonoids. These help reduce inflammation in the body and reduce the risk of obesity, diabetes, and heart disease. Apricots mainly contain flavonoids called catechins, quercetin, and chlorogenic acids.
In addition, apricots contain many other vitamins and minerals:
- Vitamin C
- Vitamin E
- Pantothenic acid (B5)
- Potassium
- Lutein
- Zeaxanthin
- Zinc
- Copper
- Iron
- Phosphorus
- Magnesium
How to choose and use good apricots?
In Sri Lanka, the most common apricots are imported ones. These can be found in supermarkets.
How to choose the best nuts
When buying apricots, choose ones that are a deep orange to golden color , and that are uniform in color. Avoid those that are pale yellow or green. They are not fully ripe and will not taste good. Also, avoid those that are wrinkled and crumble when you touch them . They are overripe. They may be soft when you bring them home.
Ways to enjoy
You can wash a fresh apricot and eat it as is, or you can add it to a variety of dishes.
- Add to fruit salads.
- Cut into small pieces and eat with yogurt.
- Make apricot jam. You can also make a sauce with some chopped chilies and serve it with chicken.
- Try adding some apricot pieces to a pasta salad along with chicken, almonds, vegetables, and more.
- It can also be used as a decoration on top of baked goods like cakes and tarts.
Take-Home Message
- Apricots are a small fruit, but they are packed with nutrients like vitamins A, C, E, and potassium.
- These are very helpful for the health of your skin, eyesight, and digestive system.
- Rich in powerful antioxidants like flavonoids and beta-carotene, it protects the body's cells from damage.
- When buying, choose well-ripened, dark orange/golden fruits that are firm. Avoid pale or wrinkled fruits.
- If you have a chronic medical condition, such as diabetes mellitus, it is very important to talk to your doctor before adding any fruit to your diet.
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