Dry Apricot Benefits, Nutrition, Caution and Uses

Dry Apricot Benefits

Introduction 

Dried apricots are not just a sweet and convenient snack; they are a nutrient-dense powerhouse that can significantly contribute to your overall health. These sun-kissed fruits, when dried, retain most of their nutrients and offer numerous health benefits.

Several studies found that antioxidants in dry apricots are reduced significantly during the drying process, and vitamin C content drops by more than 90%.

In this blog, we will explore dry apricot benefits, its nutritional value and how to incorporate it into your diet.

Nutrient Profile 

Before delving into the specific benefits, it’s essential to understand the nutritional composition of dried apricots, a 100 grams serving of dried apricots contain

• Calories: 241 kcal
• Protein: 3.4 g
• Fiber: 7.3 g
• Sugar: 53.4 g
• Vitamin A: 180 mcg (20% Daily Value (DV))
• Vitamin E: 4.33 mg (28% DV)
• Potassium: 1160 mg (24% DV)
• Iron: 2.66 mg (15% DV)

These nutrients play crucial roles in various bodily functions, from maintaining good vision to supporting immune health.

Health Benefits 

Following are the dry apricot benefits for health.

1. May Promote Digestive Health

Dried apricots are a great source of dietary fiber, which is vital for maintaining a healthy digestive system.

The fiber content helps to regulate bowel movements by adding bulk to the stool, prevent constipation, and promote overall digestive health. 

Consuming a few dried apricots daily can keep your digestive tract in check and prevent gastrointestinal issues.

2. May Improve Vision

Dry apricots are rich in vitamin A, E and beta-carotene, which contribute to overall eye health.

Dry apricots are rich in vitamin A, which is known to play essential role in the human retinal pigment epithelial cells, which are crucial for eye health.

Vitamin A deficiency is linked to night blindness and regular consumption of dry apricot may prevent it, and keep your eyes healthy.

Dry apricots are a great source of beta-carotene, which converts into vitamin A in the body, contributing its retinal benefits.

They are also rich in vitamin E, a fat-soluble antioxidant that scavenges free radicals.

Studies suggested that increased dietary levels of vitamin E have been correlated with increased concentrations in the retina, and epidemiologic studies also suggest a beneficial effect of vitamin E for fighting the progression of Age-related Macular Degeneration.

Regular consumption of dried apricots can help keep your eyes healthy and your vision sharp, particularly as you age.

4. May Boost Immune Function 

The vitamins and minerals in dried apricots, particularly vitamin A and iron, play critical roles in supporting the immune system.

Vitamin A is a fat-soluble vitamin whose deficiency is linked to impaired immune response and increased susceptibility to skin infections and inflammatory skin diseases. Vitamin A regulates immune response and helps maintain the integrity of the skin and mucous membranes.

Just have few dried apricots a day, which may keep away pathogens.

5. May Enhance Skin Health

Dried apricots are beneficial for your skin due to their high vitamin A and E content.

Vitamin A facilitates the elasticity of the skin and also stimulates the natural process of regeneration of collagen fibers and cellular repair.

Vitamin E protects cell membranes from lipid peroxidation and oxidative damage. Studies show that oxidative stress contributes to immune-related skin diseases like atopic dermatitis and psoriasis.

Dry apricots also contain decent amounts of beta-carotene that presents high anti-acne and anti-aging properties, facilitating collagen production, cellular regeneration, improvement of skin texture, and acne reduction, it also has strong antioxidant properties.

6. May Reduce the Risk of Cardiovascular Diseases 

Potassium is a key mineral for heart health, and dried apricots are an excellent source.

Increased potassium intake has a potential benefit for lowering the risk of hypertension, the major risk factor for the development of stroke, coronary heart disease, heart failure.

Epidemiologic studies suggest that adequate fiber intake consistently lowers the risk of cardiovascular disease and coronary heart disease, primarily through a reduction in low density lipoprotein (LDL) levels.

With 7% of the daily value of potassium per serving, dried apricots can be a heart-healthy addition to your diet.

7. May Aid in Weight Management

Despite their natural sweetness, dried apricots can be a helpful addition to a weight management plan.

The high fiber content of dried apricots promote a feeling of fullness, which can help control appetite and reduce overall calorie intake.

Foods high in fiber can support weight loss efforts by enhancing satiety and preventing overeating.

8. May Regulate Blood Sugar Levels

Despite being sweet, dried apricots have a low glycemic index (32), which means they do not cause a rapid spike in blood sugar levels.

Numerous cohort studies support a strong inverse relationship between dietary fiber consumption and development of type II diabetes. 

How to Incorporate Dried Apricots into Your Diet

Incorporating dried apricots into your diet is easy and versatile. Here are some practical tips to reap dry apricot benefits.

• Snack: Dried apricots make a convenient and portable snack that you can enjoy anytime. Keep a small bag of dried apricots in your bag for a quick and healthy snack on the go.
• Add to Breakfast: Enhance your breakfast by adding dried apricots to your cereal, oatmeal, or yogurt. They add natural sweetness and a nutritional boost to your morning meal.
• Salads: Chop dried apricots and add them to salads for a sweet and chewy contrast. They pair well with leafy greens, nuts, and cheese.
• Baking: Dried apricots can be used in baking to add flavor and nutrition. Try adding them to muffins, bread, or cookies for a delicious and healthy treat.
• Trail Mix: Create your own trail mix by combining dried apricots with nuts, seeds, and other dried fruits. This mix makes a perfect snack for outdoor activities or busy days.
• Cook with Them: Dried apricots can be used in savory dishes as well. Add them to stews, tagines, or rice dishes for a unique flavor twist and additional nutrients.

Caution

While dry apricot benefits are numerous, it is essential to consume them in moderation as part of a well-balanced diet to avoid excessive sugar intake and maintain general health.

Generally, it is recommended to eat 30 grams (3 or 4) of dried apricots in a day.

Conclusion

Dried apricots are more than just a tasty snack; they are a nutritional powerhouse offering numerous health benefits. Dry apricot benefits vary from promoting eye and skin health to supporting digestion and heart function, making them a significant addition to your diet. 

Whether you enjoy them on their own or add them to various dishes, dried apricots can be a delicious and nutritious part of your daily routine.

By understanding their health benefits and finding creative ways to include them in your meals, you can take a simple step towards better health and well-being.

So, the next time you’re looking for a healthy snack, reach for a handful of dried apricots and enjoy the many benefits they have to offer.

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Attributions:

1. [Narsil] / stock.adobe.com

Sourced and summarized from 

1. U.S. Department of Agriculture FoodData Central 
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