Apricots are one of the most versatile and popular fruits in the world. They are loved and eaten fresh by people in many countries. However, the majority of people prefer to eat them dried also.
Most people know dried apricots as a great source of calcium and fiber, but did you know that they are packed with a range of other health benefits too?
In this post, I will be sharing the top 8 health benefits of dried apricots that may surprise you.
Also read: 7 Incredible Apricot Oil Benefits For Your Body
Nutritional value of dried apricots
Apricots, like most fruits and vegetables, are high in vitamins and nutrients like vitamin A, C, and beta carotene.
It also has trace amounts of calcium and potassium and contains an average of 241 calories per 100g. They’re low in fat and sodium but are loaded with fibre.
The following are the nutritional facts for dried apricots.
| Nutrients | Quantity(100g) |
|---|---|
| Calories | 241 |
| Fat | 0.6g |
| Cholesterol | 0mg |
| Sodium | 10.2mg |
| Potassium | 1189mg |
| Carbohydrates | 63.8g |
| Protein | 3.5g |
| Iron | 2.7mg |
| Phosphorus | 71mg |
| Calcium | 55mg |
Benefits of dried apricots
The dried apricots provides the same health benefits as the fresh ones. They are a great option if you’re looking for a new snack for the kids or just trying to get more dried fruit into your diet.
Calcium-rich
Your body doesn’t make calcium, so you need to get it through other sources.
While calcium is best known for formation of strong bones and teeth, it also plays a role in muscle contraction, blood vessel contraction and expansion, and nerve transmission
Dried apricots are a good source of calcium, with 100 grams containing about 55mg of calcium, or 9-10% of daily calcium requirements.
Good source of fibre
The word fibre has a way of confusing many people, and it’s not uncommon for people to think it’s a bad thing.
The truth is that fibre is essential to our health, but most people are not getting enough of it.
The fibre in the body helps to lower bad cholesterol and raise good cholesterol levels in the blood. It also helps to prevent colon cancer and relieve constipation and other digestive problems.
According to the USDA, a serving of 10 dried apricots contains about 2.5 grams of fibre. Which is about 8-10% of the daily recommended fibre intake for women and men over 19.
Loaded with powerful antioxidants
Antioxidants are one of the beneficial nutrients that protect the body from the harmful effects of free radicals. Free radicals are molecules found in the body that cause cell damage and are linked to various diseases, including cancer, cardiovascular disease, arthritis, and cataracts.
Dried apricots are high in antioxidants like vitamin C, E, and beta-carotene, beneficial for your health.
It may help reduce blood pressure
Apricots are one of the healthiest food you can add to your diet. They are low in sodium and contain even more potassium than bananas, which helps to reduce blood pressure by easing tension in blood vessel walls.
Potassium is an essential mineral for blood circulation and healthy blood pressure. It’s also necessary for the heart, kidneys, muscles and to balance the amount of sodium in your body.
Good for skin
Sun is the star that sustains life on Earth, but it can also damage your skin, especially if you’re not careful about sun protection.
We all know that the sun is a great source of vitamin D. However, many people are unaware that the sun is one of the leading causes of skin damage.
It contains ultraviolet radiation, which can cause sunburn, ageing, and skin cancer by damaging the DNA of your skin cells.
Apricots contain a variety of powerful natural antioxidants that have been shown to have significant skin benefits. It contains vitamins A and E, which help to protect the skin from UV damage and sunburn.
It helps to boost immunity
Vitamin C is one of the most common nutritional deficiencies found in people all over the world. It’s important to remember that the body cannot produce vitamin C on its own. It is highly recommended to include vitamin C-rich foods in your diet.
Dried apricots are rich in vitamin C, an excellent way to protect your body from infection and boost the immune system. Not only that, but vitamin C is also good for your skin
Low glycemic index
The Glycemic Index (GI) is a scale that determines how much a food will raise your blood sugar levels. A GI of less than 50 is considered low, 50-69 is considered moderate, and 70 and up is considered high.
Low glycemic index foods are digested slowly and therefore provide a steady release of energy to your body, rather than a sudden spike that will cause your blood sugar to rise and then drop rapidly. Furthermore, low GI food also helps to control your weight.
Dried apricots have a GI of 30 to 32, which is considered safe and healthy for most people.
Also read: 9 Best Dry Fruits for Weight Loss that Actually Works
Low in calories
Although dried apricots are delicious, their calories should not be overlooked.
It is a good choice if you’re on a diet because it’s low in calories than other popular dry fruits such as betel nut, cashews, chestnut, dates, makhana and raisins.
How much dried apricots should you eat?
It’s difficult to say how many dried apricots you should eat in a day. As you can see, not all dried apricots are the same size. Some are larger and have more nutritional power, while others are smaller.
However, 30g of dried apricot per day is the recommended amount.
A daily dose of 30g dried apircots will provide you with approximately:
- 5% of the daily calories intake
- 9% of daily potassium intake
- 9% of daily calcium intake
- 7% of daily fibre intake
Final words
People usually avoid dried apricots because they are not as sweet as fresh apricots; therefore, they think they are unhealthy. Well, now it’s clear that dried apricots are a healthy and good for you.
So, the next time you have a chance to pick a dry fruit, consider dried apricot.
I hope you found these health benefits of dried apricots to be both informative and surprising.
FAQS
While eating dried apricots is healthy for people, eating too much of them can lead to weight gain and other health issues. Try to stick to the recommended daily intake, and if you’re unsure, speak with your doctor.
Yes, dried apricots are thought to be good for constipation. This is because of the high fiber content in dried apricots, which helps to move things along in your system.
Apricots are little bit high in the sugar(fructose), so eating them in excess amount may cause gas and bloat problem in the body.
Yes, eating dried apricot during pregnancy is safe in most cases. It provides you with your daily iron need which is an important nutrients during pregnancy period.
Also, It is important to note that you should consume them in moderate amount during pregnancy.
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