Health Benefits of Apricot: Apricot is a sweet and juicy fruit that has many health benefits. Apricot is rich in vitamin A, antioxidants, fiber, and other nutrients that can boost your immune system, digestion, skin, hair, and overall well-being. In this article, we will explore 10 health benefits of apricot and how you can incorporate this fruit into your diet.
1. Apricot enhances your vision
Apricot is a great source of vitamin A
Vitamin A is an essential nutrient that helps your eyesight and prevents eye diseases. Apricot contains more vitamin A than most fruits, except for mangoes and papayas. One medium apricot can provide about 674 IU of vitamin A, which is 27% of the recommended daily intake for adults. Vitamin A also helps your eyes adapt to different light conditions and protects them from infections.
Apricot has anti-inflammatory and anti-aging effects on your eyes
Apricot also contains other phytochemicals, such as flavonoids, carotenoids, and phenolic acids, that have anti-inflammatory and anti-aging effects on your eyes. These compounds can help reduce inflammation, prevent oxidative stress, and modulate your immune response. For example, apricot extract has been shown to inhibit the expression of inflammatory cytokines and the activation of NF-kB, which are involved in the pathogenesis of dry eye syndrome.
Apricot prevents macular degeneration and cataracts
Macular degeneration and cataracts are two common eye diseases that can cause vision loss and blindness. Macular degeneration is the deterioration of the macula, which is the central part of your retina that is responsible for sharp and detailed vision. Cataracts are the clouding of the lens, which is the transparent structure that focuses light on your retina. Apricot can prevent macular degeneration and cataracts by providing antioxidants, such as vitamin C, E, and beta-carotene, that can protect your macula and lens from oxidative damage and UV radiation.
2. Apricot improves your digestion
Apricot is high in dietary fiber
Dietary fiber is the indigestible part of plant foods that can help your digestion by adding bulk and softness to your stool, preventing constipation, and lowering your cholesterol and blood sugar levels. Apricot is a good source of dietary fiber, with about 2 g per 100 g of fresh fruit, which is 8% of the recommended daily intake for adults. Apricot also contains both soluble and insoluble fiber, which have different benefits for your gut health. Soluble fiber can feed the beneficial bacteria in your colon, while insoluble fiber can increase the stool volume and frequency.
Apricot contains a natural enzyme called amygdalin
Amygdalin is a glycoside that can be hydrolyzed into glucose, benzaldehyde, and cyanide. Apricot is one of the few fruits that contain amygdalin, along with peaches, plums, and cherries. Amygdalin can help you digest carbohydrates, fats, and proteins, and reduce the symptoms of indigestion, such as bloating, gas, and abdominal pain. However, amygdalin can also release cyanide, which is a toxic substance that can cause nausea, vomiting, headache, and even death. Therefore, you should avoid eating too many apricot seeds, which have a high concentration of amygdalin.
Apricot can prevent or treat irritable bowel syndrome (IBS)
IBS is a common digestive disorder that causes abdominal pain, cramps, diarrhea, constipation, or alternating between the two. Apricot can help prevent or treat IBS by improving your bowel function and reducing inflammation.
A study found that eating 300 g of dried apricots daily for eight weeks improved the bowel habits, reduced the pain, and increased the quality of life of patients with IBS.
3. Apricot benefits your skin
Apricot protects your skin from sun damage
The sun's ultraviolet (UV) rays can cause skin damage, such as sunburn, wrinkles, sagging, and skin cancer. Apricot can protect your skin from sun damage by providing antioxidants, such as vitamin A, C, and E, that can neutralize the free radicals generated by UV exposure. Apricot can also increase the collagen synthesis in your skin, which can improve its elasticity and firmness.
Apricot hydrates and moisturizes your skin
Apricot is a juicy fruit that can hydrate and moisturize your skin from within. Apricot has a high water content, with about 86% of its weight being water. Water is essential for your skin health, as it can prevent dryness, flakiness, and dullness. Apricot also contains omega-6 fatty acids, which can help maintain the skin barrier and prevent water loss.
Apricot exfoliates and brightens your skin
Apricot can also exfoliate and brighten your skin by removing the dead skin cells and revealing the fresh and glowing skin underneath. Apricot contains alpha-hydroxy acids (AHAs), such as citric acid and malic acid, that can gently dissolve the bonds between the dead skin cells and make them easier to peel off. Apricot can also lighten the skin tone and reduce the appearance of dark spots, scars, and blemishes, by inhibiting the enzyme tyrosinase, which is responsible for melanin production.
4. Apricot benefits your hair
Apricot nourishes your hair follicles
Your hair follicles are the structures that produce and anchor your hair strands. Apricot can nourish your hair follicles by providing essential nutrients, such as vitamin A, C, E, K, B6, folate, potassium, copper, and zinc. These nutrients can help your hair follicles grow healthy and strong hair, and prevent hair loss, thinning, and graying. Apricot can also stimulate blood circulation in your scalp, which can deliver more oxygen and nutrients to your hair follicles.
Apricot prevents and treats dandruff
Dandruff is a common scalp condition that causes flakes of dead skin to fall from your scalp. Apricot can prevent and treat dandruff by balancing the pH level of your scalp, which can inhibit the growth of fungi and bacteria that cause dandruff. Apricot can also moisturize and soothe your scalp, which can reduce the itching, irritation, and inflammation associated with dandruff.
Apricot adds shine and softness to your hair
Apricot can also add shine and softness to your hair by conditioning and smoothing your hair cuticles, which are the outer layers of your hair strands. Apricot contains natural oils, such as oleic acid and linoleic acid, that can coat your hair cuticles and make them more reflective and less frizzy. Apricot can also restore the moisture and elasticity of your hair, which can make it more manageable and less prone to breakage.
5. Apricot supports your cardiovascular health
Apricot lowers your blood pressure
High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, and kidney failure. Apricot can lower your blood pressure by relaxing your blood vessels and reducing the force of your blood flow. Apricot contains potassium, which is a mineral that can counteract the effects of sodium and regulate your fluid balance. Apricot also contains quercetin, which is a flavonoid that can prevent the oxidation of LDL cholesterol and the formation of plaque in your arteries.
Apricot improves your blood lipid profile
Your blood lipid profile is a measure of the levels of different fats in your blood, such as cholesterol and triglycerides. A healthy blood lipid profile can reduce your risk of developing atherosclerosis, which is the narrowing and hardening of your arteries due to the accumulation of fatty deposits.
Apricot can improve your blood lipid profile by lowering your LDL cholesterol and triglycerides, and increasing your HDL cholesterol. Apricot contains fiber, which can bind to the bile acids in your intestine and prevent them from being reabsorbed into your bloodstream, thus lowering your cholesterol levels. Apricot also contains vitamin C and E, which can prevent the oxidation of LDL cholesterol and the damage to your blood vessels.
Apricot prevents blood clots and strokes
Blood clots are clumps of blood cells and proteins that can block the blood flow in your veins or arteries. Blood clots can cause serious complications, such as deep vein thrombosis, pulmonary embolism, or ischemic stroke. Apricot can prevent blood clots and strokes by inhibiting the platelet aggregation and the activation of the coagulation cascade, which are the processes that lead to the formation of blood clots. Apricot can also dissolve the existing blood clots and restore the blood flow in your vessels.
6. Apricot enhances your vision
Apricot protects your eyes from oxidative stress
Oxidative stress is the imbalance between the production and the elimination of free radicals, which are unstable molecules that can damage your cells and tissues. Oxidative stress can affect your eyes and cause various eye diseases, such as cataracts, glaucoma, macular degeneration, and diabetic retinopathy. Apricot can protect your eyes from oxidative stress by providing antioxidants, such as vitamin A, C, and E, that can scavenge the free radicals and prevent them from harming your eye structures.
Apricot improves your visual acuity
Visual acuity is the sharpness and clarity of your vision, which depends on the ability of your eye lens and retina to focus the light rays on your fovea, which is the area of your retina that has the highest concentration of photoreceptors. Apricot can improve your visual acuity by providing vitamin A, which is a precursor of retinol, the form of vitamin A that is used by your photoreceptors to convert light into electrical signals. Apricot can also provide lutein and zeaxanthin, which are carotenoids that can filter the blue light and protect your fovea from damage.
Apricot prevents eye infections and inflammations
Eye infections and inflammations are caused by the invasion or irritation of microorganisms, allergens, or foreign objects in your eyes. Eye infections and inflammations can cause symptoms such as redness, swelling, pain, itching, discharge, and blurred vision. Apricot can prevent eye infections and inflammations by boosting your immune system and providing anti-inflammatory and antibacterial compounds, such as vitamin C, E, K, and phenolic acids. Apricot can also help you maintain a healthy tear film, which is the thin layer of fluid that covers your eyes and protects them from dryness and irritants.
7. Apricot aids your weight management
Apricot is low in calories and high in water
Calories are the units of energy that your body obtains from food and uses for various functions. To maintain your weight, you need to balance the calories you consume and the calories you burn. To lose weight, you need to create a calorie deficit, which means you consume fewer calories than you burn. Apricot can help you create a calorie deficit by being low in calories and high in water. One medium apricot has only 17 calories, which is less than 1% of the recommended daily intake for adults. Apricot also has a high water content, which can fill you up and reduce your appetite.
Apricot is rich in fiber and protein
Fiber and protein are two macronutrients that can help you control your hunger and cravings. Fiber can slow down your digestion and make you feel full for longer. Protein can increase your satiety and reduce your hunger hormone levels. Apricot is rich in both fiber and protein, with about 0.7 g of fiber and 0.5 g of protein per 100 g of fresh fruit, which are 3% and 1% of the recommended daily intake for adults, respectively. Apricot can also help you regulate your blood sugar levels, which can prevent spikes and crashes that can trigger overeating.
Apricot boosts your metabolism and fat burning
Metabolism is the process by which your body converts food into energy and uses it for various functions. Fat burning is the process by which your body breaks down stored fat and uses it as an alternative source of energy. Apricot can boost your metabolism and fat burning by providing vitamin C, which is a cofactor for several enzymes that are involved in energy production and fat oxidation. Apricot can also provide catechins, which are flavonoids that can increase your thermogenesis, which is the amount of heat your body produces and the calories you burn.
8. Apricot supports your bone health
Apricot provides calcium and vitamin K
Calcium and vitamin K are two nutrients that are essential for your bone health. Calcium is the main mineral that makes up your bones and teeth. Vitamin K is a fat-soluble vitamin that helps your body use calcium and produce proteins that are involved in bone formation and maintenance. Apricot can provide both calcium and vitamin K, with about 13 mg of calcium and 3.3 mcg of vitamin K per 100 g of fresh fruit, which are 1% and 4% of the recommended daily intake for adults, respectively. Apricot can also help you absorb more calcium from other foods, such as dairy products, by providing vitamin C and phenolic acids.
Apricot prevents osteoporosis and fractures
Osteoporosis is a condition that causes your bones to become weak, brittle, and prone to fractures. Osteoporosis can result from aging, hormonal changes, nutritional deficiencies, or other factors that affect your bone density and quality. Apricot can prevent osteoporosis and fractures by providing antioxidants, such as vitamin C, E, and A, that can protect your bones from oxidative stress and inflammation, which are two factors that can accelerate bone loss and damage. Apricot can also provide magnesium, which is a mineral that can regulate your bone mineralization and prevent bone loss.
Apricot improves your joint health and mobility
Your joints are the connections between your bones that allow you to move and perform various activities. Your joint health and mobility depend on the health of your cartilage, which is the soft tissue that covers the ends of your bones and cushions your joints. Apricot can improve your joint health and mobility by providing vitamin C, which is a precursor of collagen, the main protein that makes up your cartilage and other connective tissues. Apricot can also provide anti-inflammatory and analgesic compounds, such as vitamin E, K, and phenolic acids, that can reduce the pain, swelling, and stiffness of your joints.
9. Apricot enhances your brain function and mood
Apricot improves your cognitive abilities and memory
Cognitive abilities are the mental skills that enable you to learn, think, reason, and solve problems. Memory is the ability to store and recall information and experiences. Apricot can improve your cognitive abilities and memory by providing antioxidants, such as vitamin C, E, and A, that can protect your brain cells from oxidative stress and aging, which are two factors that can impair your brain function and memory. Apricot can also provide folate, which is a B vitamin that can prevent the accumulation of homocysteine, an amino acid that can interfere with your brain function and memory.
Apricot boosts your neurotransmitters and hormones
Neurotransmitters are the chemical messengers that transmit signals between your brain cells and regulate your mood, emotions, behavior, and sleep. Hormones are the chemical messengers that circulate in your blood and affect your mood, emotions, behavior, and sleep. Apricot can boost your neurotransmitters and hormones by providing vitamin C, which is a cofactor for several enzymes that are involved in the synthesis of neurotransmitters, such as serotonin, dopamine, and norepinephrine. Apricot can also provide tryptophan, which is an amino acid that can be converted into serotonin, the neurotransmitter that can improve your mood, happiness, and well-being.
Apricot reduces your stress and depression
Stress and depression are two common mental health problems that can affect your mood, emotions, behavior, and sleep. Stress is the response of your body and mind to any challenge or demand. Depression is a mood disorder that causes persistent feelings of sadness, hopelessness, and loss of interest. Apricot can reduce your stress and depression by providing antioxidants, such as vitamin C, E, and A, that can lower your cortisol levels, which is the hormone that is released when you are stressed and can cause anxiety, insomnia, and depression. Apricot can also provide vitamin B6, which is a B vitamin that can regulate your melatonin levels, which is the hormone that can regulate your sleep cycle and mood.
10. Apricot prevents and treats anemia
Apricot provides iron and copper
Iron and copper are two minerals that are essential for your blood health. Iron is the main component of hemoglobin, which is the protein that carries oxygen in your red blood cells. Copper is a cofactor for several enzymes that are involved in the production and maturation of red blood cells. Apricot can provide both iron and copper, with about 0.4 mg of iron and 0.1 mg of copper per 100 g of fresh fruit, which are 2% and 11% of the recommended daily intake for adults, respectively. Apricot can also help you absorb more iron from plant sources, such as beans, nuts, and seeds, by providing vitamin C and phenolic acids.
Apricot prevents and treats iron-deficiency anemia
Iron-deficiency anemia is a condition that occurs when your body does not have enough iron to produce enough hemoglobin and red blood cells. Iron-deficiency anemia can cause symptoms such as fatigue, weakness, pale skin, shortness of breath, and dizziness. Apricot can prevent and treat iron-deficiency anemia by providing iron, which can increase your hemoglobin and red blood cell levels, and improve your oxygen delivery and energy production. Apricot can also provide vitamin C, which can enhance your iron absorption and utilization.
Apricot prevents and treats pernicious anemia
Pernicious anemia is a condition that occurs when your body does not have enough vitamin B12 to produce enough red blood cells. Pernicious anemia can result from the lack of intrinsic factor, which is a protein that is produced by your stomach and helps your body absorb vitamin B12 from food. Pernicious anemia can cause symptoms such as numbness, tingling, balance problems, and cognitive impairment. Apricot can prevent and treat pernicious anemia by providing vitamin B12, which can increase your red blood cell production and prevent nerve damage. Apricot can also provide folate, which can work together with vitamin B12 to prevent megaloblastic anemia, which is a type of anemia that causes your red blood cells to be abnormally large and immature.
In Summary: Apricot is a superfruit that has many health benefits for your immune system, digestion, skin, hair, cardiovascular health, vision, weight management, bone health, brain function, mood, and blood health. Apricot is also delicious, easy to eat, and widely available. You can enjoy apricot as a snack, salad, smoothie, juice, or dessert. You can also add apricot to your yogurt, oatmeal, cereal, or pancakes. You can also make apricot jam, sauce, or syrup. The possibilities are endless!
Apricot is a fruit that can benefit your health in many ways. Try to eat at least one apricot a day and enjoy its sweet and juicy taste and amazing benefits. You will not regret it! 😊