Discover the Health Benefits of Apricots A Nutritious Superfruit

Health benefits of apricots

Apricots are packed with fiber, offering 3.1 grams per cup of fresh fruit, which is nearly 11% of the daily value (DV). This fiber is a mix of both soluble and insoluble types, crucial for digestive health. Soluble fiber softens stools, aiding their passage through the digestive tract, while insoluble fiber adds bulk, preventing constipation. Additionally, fiber helps reduce cholesterol, regulate blood sugar levels, and increase feelings of fullness.

Vitamin C for Immune and Skin Health

A cup of apricots provides approximately 15 grams of vitamin C, meeting 17% of the DV. Vitamin C is essential for immune function and skin health, boosting both innate and adaptive immunity and aiding in collagen production, which benefits connective tissues and skin, thereby enhancing the immune system.

Nutrients for Eye Health

Apricots, like carrots, are excellent for eye health due to their high vitamin A content. Vitamin A is crucial for producing rhodopsin, a protein that helps eyes respond to light. It also supports the proper functioning of the cornea and conjunctival membranes. Moreover, vitamin C in apricots protects against cataracts and slows the progression of age-related macular degeneration, while their antioxidants protect against chronic eye diseases.

Antioxidants for Overall Health

Rich in antioxidants like vitamins C and A, beta carotene, and phenolic compounds, apricots help neutralize free radicals, reducing oxidative stress. This lowers the risk of diseases such as cancer, cardiovascular disease, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s.


Fresh apricots, composed of about 85% water, are excellent for hydration, essential for temperature regulation, joint lubrication, and waste removal. However, dried apricots, with their water content removed, do not provide this hydrating benefit.

Nutritional Facts of Apricots

Per the USDA, the nutritional profile of one fresh apricot (35 grams) includes:

  • Calories: 17
  • Fat: 0.14 grams
  • Sodium: 0.35 grams
  • Carbohydrates: 3.9 grams
  • Fiber: 0.7 grams
  • Added sugars: 0 grams
  • Protein: 0.5 grams
  • Vitamin C: 3.5 grams
  • Vitamin A: 33.6 grams

Risks of Eating Apricots

Dried apricots are convenient and have a longer shelf life but are more concentrated in carbohydrates and may contain added sugars, posing a concern for those with diabetes. It’s important to check for added sugars when buying dried apricots.

Tips for Consuming Apricots

Health benefits of apricots
  • Allow fresh apricots to ripen on the counter, then refrigerate to extend shelf life.
  • Freeze cut apricots if not used promptly.
  • Use frozen apricots in smoothies.
  • Enjoy fresh apricots as snacks or in recipes like jam, scones, or oatmeal bars.
  • Add dried apricots to yogurt or trail mix for a fiber boost on the go.
  • Pair apricots with nuts, seeds, or cheese to prevent blood sugar spikes, especially for those with diabetes.
  • Include dried apricots on a charcuterie board for gatherings.


Apricots are also rich in potassium, which helps maintain healthy blood pressure levels and muscle function. Their high water and fiber content make them beneficial for weight management, as they provide a feeling of fullness with minimal calories. When buying dried apricots, opting for organic varieties without sulfur dioxide can be a healthier choice.

By incorporating apricots into your diet, you can enjoy their numerous health benefits while adding variety and flavor to your meals

A Quick Review

Apricots are a small, nutrient-dense fruit rich in fiber, vitamins A and C, and antioxidants. They support digestive health, boost the immune system, enhance skin and eye health, and aid in hydration. Fresh apricots are about 85% water, making them excellent for maintaining hydration levels. However, be cautious with dried apricots as they can contain added sugars and have higher carbohydrate content. Overall, apricots are a versatile and healthy addition to your diet.

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