Nutritional Profile of Apricot
Raw apricots are a nutrient-dense fruit that deliver just 48 kcal per 100 g serving while offering a wealth of vitamins, minerals, and dietary fiber. Each serving provides 10 mg of vitamin C (11% DV), 96 µg of vitamin A (11% DV), and 259 mg of potassium (6% DV), alongside essential B-vitamins and trace minerals such as copper and manganese. With 2 g of fiber (7% DV) and minimal fat and sodium, apricots make an excellent choice for supporting overall health and wellness in a balanced diet.
Serving Size: 100 g
Target Audience: Individuals interested in overall health and wellness
| Nutrient | Amount per 100 g | % Daily Value (DV) |
| Energy | 48 kcal | 2% |
| Protein | 1.4 g | 3% |
| Total Fat | 0.39 g | 0.5% |
| Saturated Fat | 0.027 g | 0.1% |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 11.1 g | 4% |
| Dietary Fiber | 2 g | 7% |
| Total Sugars | 9.24 g | — |
| Sodium | 1 mg | 0% |
| Potassium | 259 mg | 6% |
| Calcium | 13 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 23 mg | 2% |
| Zinc | 0.20 mg | 2% |
| Copper | 0.078 mg | 9% |
| Manganese | 0.077 mg | 3% |
| Selenium | 0.1 µg | 0% |
| Vitamin C (ascorbic acid) | 10 mg | 11% |
| Thiamin (B-1) | 0.03 mg | 3% |
| Riboflavin (B-2) | 0.04 mg | 3% |
| Niacin (B-3) | 0.6 mg | 4% |
| Pantothenic Acid (B-5) | 0.24 mg | 5% |
| Vitamin B-6 | 0.054 mg | 3% |
| Folate, total | 9 µg | 2% |
| Vitamin A, RAE | 96 µg | 11% |
| Vitamin E (alpha-tocopherol) | 0.89 mg | 6% |
| Vitamin K (phylloquinone) | 3.3 µg | 3% |
Source: (1)
Science Backed Health Benefits of Apricot (Prunus armeniaca)
Amid growing interest in natural remedies, evidence shows that apricot kernels and their oil contain a rich array of polyphenols, flavonoids and phenolic acids that help calm the body’s inflammatory response. These bioactive compounds, including catechin, rutin, gallic acid and caffeic acid, support healthy regulation of pro-inflammatory molecules such as interleukins and tumor necrosis factor-α, helping to maintain balanced immune activity without harsh side effects. (2) (3) Beyond these, apricot kernels also provide vitamin E and essential fatty acids like oleic and linoleic acids, which further contribute to cellular protection and reduce oxidative stress markers linked to chronic inflammation. (3) (4) In traditional and modern research alike, topical and dietary uses of apricot kernel oil have been associated with soothing irritated tissues and supporting skin barrier health, indicating its versatile role in both internal and external inflammatory conditions. (3) (5) With ongoing studies confirming that apricot-derived ingredients can help modulate immune signaling and protect against oxidative damage, routine inclusion of apricot kernel extracts or oil in balanced dietary plans offers a promising, gentle strategy to support overall inflammatory health.
2. Provides fiber for easier digestion
Initially recognized for its bulking action, apricot fiber helps maintain smooth, regular digestion by adding volume and softness to stool. (6) (7) Moreover, the soluble and insoluble polysaccharides found in apricot kernels and fruit flesh including pectin and cellulose draw water into the bowel, easing transit and preventing constipation. (8) (9) Additionally, these fibers serve as prebiotics, nourishing beneficial gut bacteria that ferment them into short-chain fatty acids, compounds crucial for intestinal health and barrier function. (7) Importantly, apricot fiber is rich in bioactive compounds such as gallic acid and rutin, which exhibit antioxidant properties that protect the digestive lining from oxidative stress and inflammation. (8) (10) Beyond supporting laxation, the high dietary fiber content of apricots has been associated with reduced plasma lipid levels, suggesting extra benefits for cardiovascular wellness alongside digestive relief. (6) By incorporating apricot-based snacks, powders, or kernel-enriched formulations into the diet, individuals can harness both the mechanical and biochemical advantages of this versatile fruit fiber to promote overall digestive comfort and resilience.
3. Support healthy eyesight
At the heart of healthy vision lies the power of apricot’s natural nutrients. Rich in antioxidant vitamins such as vitamin E and provitamin A (carotenoids), apricots help protect delicate eye tissues from oxidative stress that can lead to lens clouding and vision decline. (11) (10) Moreover, apricot kernels contain phenolic compounds and flavonoids that support tear film stability and ocular surface health, contributing to clear, comfortable vision. (12) (10) In addition, apricot’s bioactive constituents including amygdalin and gallic acid help maintain healthy mucin levels on the eye surface, which is essential for tear retention and lubrication. (12) (10) Regular inclusion of apricot or its kernel extract in the diet or topical formulations may therefore contribute to improved tear secretion and mucin production, reducing discomfort and supporting daily visual tasks. (12) By combining the benefits of antioxidants, bioactive phytochemicals, and essential vitamins, apricots offer a holistic approach to safeguarding eyesight, promoting both the clarity of vision and the resilience of ocular tissues against environmental and age-related challenges. Incorporating this tasty fruit into a balanced diet can be a simple yet effective strategy for nurturing long-term eye health.
4. Supports heart health by helping balance cholesterol
Beyond traditional heart medications, apricot offers a natural approach to cardiovascular wellness through its remarkable ability to optimize cholesterol levels. Research demonstrates that apricot consumption significantly reduces total cholesterol and low-density lipoprotein cholesterol (LDL-C), the harmful type that contributes to arterial plaque buildup. (13) (14) The fruit’s beneficial effects stem from its rich concentration of phytonutrients, including phenolic compounds, β-carotene, and oleic acid, which work synergistically to improve lipid profiles. (13) (15) Studies reveal that regular apricot consumption not only decreases dangerous cholesterol fractions but also increases high-density lipoprotein cholesterol (HDL-C), the protective cholesterol that helps remove harmful fats from arteries. (16) (15) Additionally, apricot’s antioxidant properties, particularly from vitamin E and carotenoids, help prevent oxidative damage to blood vessels while supporting overall cardiovascular function. (17) (18) This natural cholesterol-balancing effect makes apricot a valuable addition to heart-healthy dietary patterns.
5. Aids skin healing and repair
Drawing on traditional and contemporary insights, apricot kernel extracts have been shown to accelerate skin repair by harnessing their rich reservoir of polyphenols and flavonoids, such as catechin and rutin, which neutralize oxidative stress and support new tissue formation. (19) (20) Building on these findings, formulations containing vitamin E and essential fatty acids derived from apricot seed oil help restore the skin’s natural barrier, promoting hydration and reducing redness associated with healing. (21) (22) In addition, apricot-derived phenolic acids, notably caffeic and gallic acid, modulate inflammatory pathways, encouraging a balanced response that prevents excessive inflammation while fostering efficient collagen remodeling. (19) (23) Moreover, topical applications enriched with apricot kernel bioactives, including flavonoid glycosides, support angiogenesis by stimulating vascular endothelial growth factor, thus ensuring adequate blood supply to regenerating areas. (24) (25) Complementary antimicrobial properties inherent in apricot extracts guard against opportunistic infections, creating an optimal environment for uninterrupted healing. (26) (22) Altogether, the combination of antioxidants, anti-inflammatory compounds, vitamins, and fatty acids in apricot preparations presents a natural, multifaceted approach to enhancing skin recovery and maintaining long-term skin health.
6. Protects your liver from harm
Apricot offers natural support for liver health through its rich array of antioxidant and bioactive compounds that help shield liver cells from damage. (27) (28) Beyond its sweet, juicy taste, apricot contains flavonoids such as quercetin and catechins that contribute to maintaining healthy liver function by counteracting harmful substances in the body. (29) (30) Moreover, apricot is a valuable source of beta-carotene and vitamin C, both of which play key roles in neutralizing free radicals and reducing inflammation within the liver. (31) (32) The fruit’s phenolic compounds further enhance its protective effects by supporting the liver’s own detoxification processes and helping it cope with oxidative stress (33) In addition, apricot kernel oil delivers essential fatty acids and additional polyphenols that support cholesterol balance and strengthen antioxidant defenses in liver tissues. (18) (34) By regularly including apricot in your diet whether fresh, dried, or as oil you introduce a blend of nutrients that collectively aid liver resilience. This gentle, food-based approach offers a simple way to bolster liver protection without relying on complex supplements, making apricot a tasty ally for everyday liver care.
7. Help prevent cancer
Apricots have emerged as a valuable dietary ally in the fight against cancer. Their kernels contain high levels of the cyanogenic glycoside amygdalin, which has been shown to stimulate programmed cell death pathways in various cancer cell types. (35) (36) Furthermore, apricot seeds and fruit are rich in polyphenols and flavonoids notably chlorogenic acid and quercetin providing potent antioxidant activity that helps neutralize harmful free radicals and protect cells from DNA damage. (36) (37) Adding to the anticancer profile, apricot kernels supply essential vitamins such as vitamin E and K, along with dietary fiber, which together support healthy digestion and may reduce prolonged exposure of the bowel lining to carcinogens. (36) (37) Research also highlights amygdalin’s role in modulating expression of pro- and anti-apoptotic proteins upregulating Bax and downregulating Bcl-2 to encourage the elimination of abnormal cells without harming normal tissue. (35) (29) Collectively, these bioactive compounds in apricots contribute to a multi-targeted approach against cancer development, making apricot consumption a simple yet powerful addition to a health-focused lifestyle. (38)
8. Boost immune system
Unlike many fruits, apricots deliver a potent combination of antioxidants and bioactive compounds that support the body’s natural defenses. Rich in polyphenols such as gallic acid and flavonoids like quercetin, these compounds help neutralize free radicals and reduce inflammation, creating a healthier environment for immune cells to function effectively. (39) (9) Additionally, apricots are an excellent source of vitamin C, which is crucial for the production and activity of white blood cells that defend against infections. (39) (40) The high content of beta-carotene, a precursor to vitamin A, contributes to maintaining the integrity of skin and mucosal barriers, the body’s first line of defense against pathogens. (39) (5) Beyond these, apricots also provide potassium and dietary fiber, which support overall health and aid in the efficient absorption of nutrients that fuel immune responses. (9) (40) By including apricots in your daily diet, you benefit from a synergistic blend of nutrients that strengthen your immune system without relying on complicated supplements or treatments. Whether enjoyed fresh, dried, or as oil-extracted products, apricots offer a simple, natural way to bolster your body’s capacity to resist illness and maintain lasting well-being.
9. Helps protect your brain and memory health
Apricots are rich in bioactive compounds that support healthy brain function and help preserve memory as we age. Packed with polyphenols and flavonoids, apricot kernels exhibit natural anticholinesterase activity, which helps maintain optimal levels of the neurotransmitter acetylcholine, a key chemical for learning and recall. (41) (42) Additionally, apricots contain carotenoids such as lutein, which have been shown to inhibit the formation of harmful protein aggregates linked to memory decline. (43) Beyond these actions, apricots provide antioxidants including vitamin E and phenolic acids that combat oxidative stress, protecting neurons from damage caused by free radicals. (44) (45) The combination of these nutrients supports healthy communication between brain cells and reduces inflammation, creating an environment where memory and cognitive skills can thrive. By incorporating apricots whether fresh fruit or kernel oil into your diet, you supply your brain with a powerful mix of cholinesterase inhibitors, anti-amyloidogenic agents, and antioxidants that work together to help safeguard mental clarity and memory health.
How to Add Apricot to Your Diet
Incorporating apricots into your daily meals can boost antioxidant intake, support digestion, and enhance immune function:
- Apricots are rich in antioxidants and anti-inflammatory phytochemicals that help neutralize free radicals and reduce oxidative stress.
- The dietary fiber in apricots promotes healthy bowel movements and prevents constipation by stimulating gastric motility.
- Apricots provide key vitamins A and C, supporting skin health and immune function through collagen synthesis and antioxidant activity.
Enjoy apricots fresh as a snack, sliced into salads, or blended into smoothies. Try topping yogurt or oatmeal with chopped dried apricots for natural sweetness and chew. For a savory twist, sauté apricot halves with a drizzle of olive oil and thyme as a side dish. When using apricot kernels, consume sparingly and choose commercially prepared products to avoid cyanogenic compounds. By experimenting with fresh, dried, and cooked preparations, you can seamlessly integrate apricots’ health benefits into your everyday diet.
Precautions and Potential Risks of Apricot
Apricots are prized for their sweet flavor and rich content of vitamins A and C as well as antioxidant compounds, making them a popular choice for promoting skin and eye health. However, certain parts of the apricot particularly the kernels contain amygdalin, a bioactive compound that can break down into hydrogen cyanide when consumed in large amounts. While the fruit flesh is generally safe, overconsumption of raw kernels or self-prescribed apricot kernel extracts may lead to acute or chronic cyanide toxicity, which can interfere with oxygen transport and cause symptoms such as nausea, dizziness, and, in severe cases, loss of consciousness. Long-term intake has even been linked to atypical presentations of cyanide poisoning under medical care. (46) (47) Regulatory bodies have established acute reference doses and maximum permissible levels to minimize these risks, yet awareness and proper processing remain essential for safe consumption. (48) (49)
- Acute cyanide poisoning: High amygdalin intake from raw kernels can convert to toxic hydrogen cyanide, impairing cellular respiration.
- Chronic toxicity: Daily self-prescription of kernel extracts over years may cause persistent hypoxia and misleading pulse oximetry readings.
- Food processing precautions: Heat treatment, drying, or fermentation can reduce cyanogenic glycosides; always follow recommended preparation methods.
- Intake limits: Adhere to acute reference doses set by food safety authorities and avoid consuming more than a few kernels per day.
- Medical consultation: Seek professional advice before using apricot kernel extracts or supplements, especially for vulnerable individuals such as children and pregnant women.
Conclusion
In conclusion, apricots (Prunus armeniaca) are more than just a delicious fruit they are a powerhouse of vitamins, minerals, fiber, and bioactive compounds that provide a wide range of science-backed health benefits. From supporting digestion, heart health, liver protection, and skin repair to boosting immunity, preserving memory, and reducing inflammation, apricots deliver holistic nourishment for overall wellness. While both the fruit and its kernels offer unique advantages, mindful consumption is essential, particularly with kernels due to their amygdalin content. By enjoying apricots fresh, dried, or in prepared forms, you can easily incorporate this nutrient-rich fruit into your diet and harness its natural potential to promote long-term health.
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