Apricots are stone fruits in the Rosaceae botanical family. They are a functional food packed with essential nutrients, fiber, and antioxidants that promote good health.

Jump to Key Takeaways.

1. Fiber Supports Heart, Liver, and Gut Health

Soluble fiber binds to cholesterol in the intestines and removes it from the body. Eating 5 to 10 grams of soluble fiber daily can lower total and low-density lipiprotein (LDL) cholesterol by 5 to 11 points or more. Lowering cholesterol can influence heart and liver health.

Soluble fiber also helps maintain blood sugar and reduce body weight. A high-fiber diet may also benefit the gut microbiome and lower the risk of conditions such as:

2. Risk of Chronic Conditions Decreases

Apricots contain compounds that can reduce inflammation. The seeds and kernels also have anti-inflammatory properties. Adding more anti-inflammatory foods to your diet is essential because systemic chronic inflammation is a risk factor for conditions such as:

3. Antioxidants Boost Heart and Brain Health

Apricots contain antioxidants such as beta-carotene and vitamins A, C, and E. They’re also high in flavonoids and other antioxidants that help reduce oxidative stress. Oxidative stress is detrimental to health and linked to cardiovascular disease, neurological conditions, and cancer.

The antioxidants in apricots provide many health benefits, including:

4. Eye Health Improves

Apricots are a good source of vitamins C and E, plus lutein and zeaxanthin. These all promote eye health and may reduce the risk of eye problems such as cataracts and age-related macular degeneration.

5. Vitamins Promote Skin Health

Vitamins C and E and beta-carotene in plant-based foods are linked to skin health, helping to:

• Lower inflammation
• Promote structural support and elasticity
• Reduce the appearance of wrinkles

Nutritional Breakdown

Apricots are high in nutritional value. The nutrition breakdown of a single apricot is:

Though apricots contain natural sugars, they’re not a high-sugar fruit. One cup of fresh apricots has about 14.3 g of sugar. By comparison, a cup of fresh peaches has 12.9 g of sugar.

What Are the Healthiest Forms of Apricots?

Research suggests that the key nutrients in canned and frozen apricots are close, though not the same, as fresh apricots. However, it’s important to check if canned and frozen apricots contain other ingredients that increase sugar and calories.

Because the water is removed, dried apricots are much more concentrated than fresh apricots. That means you might be tempted to eat a lot more.

Ounce for ounce, dried apricots have more sugar, calories, and fiber than fresh. There’s also some loss of vitamin C during the drying process. And some dried fruit products contain sorbitol, an artificial sweetener with laxative properties.

Side Effects and Precautions

Apricots are generally safe to eat; however, there are specific side effects and precautions to consider:

• Food intolerance: Some people may experience digestive issues like an upset stomach or diarrhea after eating apricots.
• Oral allergy syndrome: Uncooked apricots can trigger itching or tingling in the mouth, lips, or throat, especially in people with pollen allergies. Symptoms usually last just a few minutes.
• Serious allergies: Fewer than 5% of people may experience full-body allergic reactions to apricots.
• Cyanide poisoning risk: The seeds inside the pits (kernels) have separate compartments containing amygdalin and catabolic enzymes that can release cyanide when they come together. Eating the fruit won’t give you cyanide poisoning since you have to crack open the pit to get to the kernels.
• Blood sugar considerations: Fresh apricots have a low glycemic index and are safe for most people with diabetes. Dried apricots still have a relatively low to medium glycemic index but are more concentrated and best eaten in moderation if you’re working to manage your blood sugar.

Key Takeaways

• Apricots are loaded with fiber, antioxidants, and nutrients, providing various health benefits.
• They’re low in fat and calories and score low on the glycemic index.