Apricots
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
74
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 69 (92.5%) |
| Protein | 8.7 (11.7%) |
| Fat | 5.4 (7.3%) |
| Total | 74 (100%) |
Serving: 1 cup, halves [155g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 134 (86.4%) |
| Carbohydrate | 17 (11.1%) |
| Protein | 2.2 (1.4%) |
| Ash | 1.2 (0.8%) |
| Fat | 0.6 (0.4%) |
| Total | 155 (100%) |
Serving: 1 cup, halves [155g]
Benefits
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Rich in vitamin A which is important for vision and immune function
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Contain vitamin C and E which are antioxidants that protect cells from damage
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Good source of fiber which aids digestion and heart health
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Provide potassium which is important for muscle function and blood pressure regulation
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Contain phytonutrients like carotenoids and flavonoids which have anti-inflammatory properties
Risks
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High in sugar content which can contribute to weight gain and diabetes risk if consumed in large quantities
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Contains a compound called amygdalin which can release cyanide during digestion. However, the amount is small and unlikely to cause toxicity unless very large amounts are consumed
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May cause allergic reactions in individuals sensitive or allergic to tree nuts, peaches or almonds due to cross-reactivity between the proteins
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High in fiber which can cause digestive issues like gas, bloating or diarrhea if consumed in large amounts by those not used to high fiber intake
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Skin may contain traces of pesticide residues depending on farming practices. Washing before eating helps reduce this risk
Additional Information
Apricots, raw, are a delicious and nutritious fruit that offer a wide range of health benefits. They are packed with essential vitamins, minerals, and antioxidants, making them a great addition to a balanced diet. However, it is important to consider certain risks associated with apricots as well. Let's delve into the primary attributes, nutritional benefits, and potential risks of raw apricots.
Apricots are known for their high content of vitamin A, which is essential for maintaining healthy vision, supporting immune function, and promoting cell growth and development. A single apricot provides about 20% of the recommended daily intake of vitamin A. Additionally, apricots are a good source of vitamin C, a powerful antioxidant that helps protect the body against damage from harmful free radicals, boosts the immune system, and aids in collagen production for healthy skin.
Another primary attribute of raw apricots is their fiber content. Apricots are a good source of dietary fiber, which plays a crucial role in maintaining digestive health, preventing constipation, and regulating blood sugar levels. A serving of apricots contains approximately 2 grams of fiber, contributing to the recommended daily intake of this important nutrient.
Moreover, raw apricots are rich in potassium, a mineral that helps regulate blood pressure, maintain fluid balance, and support proper muscle and nerve function. Potassium is essential for heart health and can help reduce the risk of stroke and heart disease. Apricots also contain small amounts of other minerals like calcium, iron, and magnesium, which are essential for strong bones, oxygen transport, and energy production.
In terms of secondary attributes, raw apricots are low in calories and fat, making them a great option for individuals looking to manage their weight or maintain a healthy eating plan. They also have a low glycemic index, meaning they have a minimal impact on blood sugar levels and can be a suitable choice for individuals with diabetes or those aiming to control their blood sugar.
However, it is important to note that raw apricots contain a natural sugar called sorbitol, which can have a laxative effect if consumed in excess. This can lead to digestive issues such as diarrhea or abdominal discomfort. Therefore, it is advisable to consume apricots in moderation and be mindful of your individual tolerance to sorbitol.
Furthermore, apricot pits contain amygdalin, a compound that can break down into cyanide in the body. While the amount of amygdalin in apricot pits is generally low and unlikely to cause harm when consumed in small quantities, it is crucial to avoid consuming large amounts of apricot pits or apricot kernel oil, as this can lead to cyanide poisoning.
In conclusion, raw apricots are a nutrient-dense fruit that offer a variety of health benefits. They are rich in vitamins A and C, fiber, and potassium, which support overall health, immune function, and digestion. However, it is important to consume apricots in moderation and avoid excessive consumption of apricot pits to minimize the potential risks associated with sorbitol and amygdalin. Including raw apricots as part of a well-balanced diet can contribute to a healthy lifestyle.