Apricots, small in size and yellow-orange in colour, are a fruit rich in vitamins and minerals. Depending on the variety, its taste differs from sweet to sweet-tart. Apricots are rich in vitamin A, carotenoids and beta-carotene and are excellent for eye health. People enjoy a wide variety of apricots, namely Tilton, Moorpark, and Blenheim.

If you want to know more about the health benefits of apricots, continue reading.

Here are the health benefits of apricots that one can derive by consuming adequate proportions of apricots regularly.

1. Supports Healthy Vision

Apricots are rich in carotenoids and vitamin E, which help in maintaining overall eye health. It also contains Lutein, which helps in maintaining retina and lens health. It is also rich in Vitamin A and other nutrients that help lower the risks of developing cataracts and macular degeneration. Vitamin A present in apricots also help in preventing night blindness. The yellow-orange colour of apricots is derived from beta-carotene, and it serves as a precursor to Vitamin A, meaning one's body can convert it into a vitamin.

2. Rich in Antioxidants

Apricots are rich in antioxidants like vitamin A, E and C and beta carotene. It is also rich in polyphenol antioxidants known as flavonoids like catechins, chlorogenic acids and quercetin. These help in protecting against heart diseases and diseases. The compounds present in apricots work to protect from inflammatory diseases and inflammation as well, thereby reducing the chances of developing obesity.

3. Aims in Protecting Skin

A cup of apricot offers about 2/3 cups of water. Thus, consuming it means providing hydration to the skin. Furthermore, apricots are rich in beta-carotene, an antioxidant protecting skin from UV damage and sunburns. Apricots also provide antioxidants Vitamin C and Vitamin A, which protect the skin from UV radiation, improve skin elasticity and reduce signs of early wrinkles.

4. Aids in Better Hair Growth

Another benefit of eating apricots is that they aid in better hair growth. This is because they are made of an essential fatty acid known as linoleic acid. This acid is useful for maintaining healthy and shiny hair. Besides, the fatty acids present in apricots provide proper nourishment to the scalp, which leads to hair growth.

5. Helps in Better Digestion

Apricots provide good dietary fibre to help in better digestion. The total fibre content is about half insoluble fibre and half soluble fibre. Soluble fibre helps the good bacteria in one’s digestive tract to thrive and also retains enough water in the tract. On the other hand, insoluble fibre maintains healthy gut bacteria levels.

6. Rich in Potassium

Another benefit of eating apricots daily is that they are rich in potassium as well. Two apricots, approximately 70 grams, provide 181 mg of potassium to the body, which is 4% of the recommended daily value. Potassium acts as an electrolyte in one's body. It is responsible for regulating fluid balance and muscle contraction and is responsible for sending signals to the nerve.

Adequate potassium intake might help maintain healthy blood pressure and prevent bloating as it works closely with sodium to maintain fluid balance.

7. Provides Hydration

Similar to most fruits, apricots are high in water, and they might help regulate heart rate, body temperature, blood pressure and joint health. One cup of apricots, approximately 165 grams, can provide up to 142 ml or 2/3 cups of water to the body. Individuals who do not drink enough water daily can fulfil their needs by eating fresh fruits. If one is dehydrated, their blood volume drops, which in turn forces their heart to work harder to pump blood.

Apart from that, staying hydrated is important because it allows blood to circulate nutrients and waste products throughout one's body. Furthermore, having an apricot after exercise can replenish one's water and electrolyte loss.

8. Rich in Vitamins

Apricots are an excellent source of vitamins A, C, and E. These vitamins support vision, skin health, and immune function. Consuming apricots can help prevent deficiencies and promote overall health.

9. Enhances Immune System

The vitamins and antioxidants in apricots strengthen the immune system. They help the body fight off infections and illnesses. A diet rich in apricots can contribute to better overall immunity.

10. Supports Heart Health

Apricots contain potassium and fibre, which are beneficial for heart health. They help regulate blood pressure and cholesterol levels. Including apricots in your diet can reduce the risk of cardiovascular diseases.

11. Aids in Weight Management

Low in calories and high in fibre, apricots can aid in weight management. They promote satiety and help control appetite. Including apricots in your diet can support healthy weight loss.

12. Improves Blood Health

Rich in iron and copper, apricots help improve blood health. They aid in the production of red blood cells and prevent anaemia. Regular consumption can enhance blood circulation and oxygen transport.

13. Reduces Inflammation

The antioxidants and polyphenols in apricots have anti-inflammatory properties. They help reduce inflammation in the body and alleviate symptoms of inflammatory conditions. Eating apricots can promote overall well-being.

14. Boosts Metabolism

Apricots provide essential nutrients that support metabolic functions. They help convert food into energy efficiently. Including apricots in your diet can enhance your metabolic rate.

15. Supports Liver Health

The antioxidants in apricots help detoxify the liver. They protect liver cells from damage and improve liver function. Regular consumption can contribute to better liver health.

Apricots are sweet, fresh and juicy and can replace peaches or plums in most recipes. Here are some ways you can enjoy apricots and add them to your meals.

• Those who start their morning with a healthy bowl of cereals can add chopped apricots to enhance their taste.
• One can even add apricots with other nutritious fruits to make a fruit salad.
• One can even make apricot jams and preserves, and to make it healthier, they can make it without sugar.
• Blend apricots to make a sweet spread or dip and use it on toast or bread.
• Apricots can even be eaten with chicken by slow cooking and stewing it.
• One can even add it as a topping on milkshakes or ice creams.
• Since it can be replaced with apples and plums, one can

While apricots are highly nutritious, overeating them can lead to certain side effects. Consuming apricots in excessive amounts may cause digestive issues and other health concerns. The risks associated with overconsumption of apricots.

• Hypervitaminosis A: Consuming an excessive amount of apricots can lead to health conditions such as sweating, vomiting, giddiness, and fainting and can even result in losing consciousness.
• Ingestion: Ingestion of excessive apricot seeds can turn them into cyanide, which is potentially poisonous to the human body.
• Kidney Stones: High levels of oxalates in apricots can contribute to kidney stone formation if consumed excessively. Individuals prone to kidney stones need to monitor their intake.
• Weight Gain: Despite being low in calories, overeating apricots can contribute to an excess calorie intake, potentially leading to weight gain over time.
• Gastrointestinal Blockage: Eating too many dried apricots can cause a blockage in the digestive tract due to their high fibre content and water absorption properties.
• Blood Sugar Spikes: Although apricots have a low glycemic index, consuming them in large quantities can lead to spikes in blood sugar levels, particularly concerning for individuals with diabetes.
• Digestive Issues: Excessive apricot consumption can lead to bloating, gas, and diarrhoea due to their high fibre content. It's important to balance fibre intake to avoid these discomforts.
• Interference with Medications: Apricots can interact with certain medications, particularly blood thinners. Excessive intake may increase the risk of bleeding.

There are no restrictions on who should have apricots. However, since these are available in dried form, individuals should be careful when purchasing them. Packets of dried food tend to contain toxic elements such as sulphur dioxide. People who have asthma or any other breathing disorder should avoid dry food items as they can be sensitive to the sulphur dioxide present in them.

Here are a few more categories of peoples who should avoid eating apricots:

• Individuals with Allergies: People who are allergic to apricots or other stone fruits should avoid them. Allergic reactions can include itching, swelling, and difficulty breathing, which can be severe in some cases.
• Diabetics: Although apricots have a low glycemic index, their natural sugars can still affect blood sugar levels. Diabetics should monitor their intake and consult with a healthcare provider to avoid spikes in blood glucose.
• People with Kidney Stones: Apricots contain oxalates, which can contribute to kidney stone formation. Those prone to kidney stones should limit their consumption to prevent exacerbating their condition.
• Individuals with Gastrointestinal Issues: People with sensitive digestive systems or conditions like irritable bowel syndrome (IBS) may experience bloating, gas, and diarrhoea from apricots' high fibre content. It's best to consume them in moderation.
• Those on Blood Thinners: Apricots are high in vitamin K, which can interfere with blood-thinning medications like warfarin. Individuals on such medications should consult their doctor before including apricots in their diet.
• Children: While apricots are generally safe for children, they should be given in moderation due to their small size and potential choking hazard. Additionally, excessive intake can cause digestive issues in young children.
• Pregnant Women: Pregnant women should be cautious with apricot seeds, as they contain amygdalin, which can release cyanide. While the fruit itself is safe, avoiding the seeds and consuming them in moderation is essential.
• Individuals with Hypotension: Apricots can lower blood pressure due to their potassium content. Those with low blood pressure should consume apricots cautiously to avoid further lowering their blood pressure.
• People with Fructose Intolerance: Apricots contain natural sugars, including fructose, which can cause digestive issues for those with fructose intolerance. Limiting intake can help avoid symptoms like bloating and diarrhoea.
• Individuals with Liver Conditions: While apricots can benefit liver health in moderate amounts, excessive consumption may overload the liver's ability to process sugars and nutrients. Those with liver conditions should consume apricots in moderation.

In conclusion, this is all for apricots' nutritional value and health benefits. They are tasty and highly nutritious. If consumed in the proper amount, they can provide great nutrients and minerals required by the body. Apricots can be added with other nutritious fruits to prepare a healthy snack, specially made to satisfy hunger cravings.