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Apricot nutrition facts

Cool, delicious and golden-orange colored apricot fruits are must during summer months to beat the heat. Botanically, they belonged to the family of Rosaceae of Genus, Prunus and scientifically named as Prunus armeniaca.

The fruits have almost uniform size, 4-5 cm in diameter, and weigh about 35 g. In structure; it is a drupe; a single seed is surrounded by flesh. The seed is enclosed in a hard stony shell, often called a "stone".

Fresh fruits-close up (Prunus armeniaca)	Fresh fruits in a basket. Note golden-yellow color  fruits	Delicious dried apricots

Fresh, ripe apricots have sweet flavor similar to plums. Sun dried organic fruits have concentrated nutrient levels than fresh ones although they are lesser in vitamin-C content.

Seeds are also edible and have taste like that of almonds. Oil extracted from the seeds has been used for cooking purpose.

Health benefits of apricots

• Fresh fruits are low in calories; but are rich source of dietary fiber, vitamins and minerals. They are packed with numerous health promoting phyto-chemicals; that helps prevent heart disease, reduce LDL, ("bad cholesterol") levels and offers protection against cancers.

• Apricots are excellent sources of vitamin-A and carotenes. Both of these compounds are known to have antioxidant properties and are essential for vision. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes helps protect body from lung and oral cavity cancers.

• Fresh fruits contain vitamin-C, another natural anti-oxidant. Vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

• They are also good source of minerals such as potassium, iron, zinc, calcium and manganese. Potassium is a heart-healthy mineral; an important component of cell and body fluids that helps control heart rate and blood pressure.

• The fruits  also contain many health promoting flavonoid poly phenolic anti-oxidants such as lutein, zeaxanthin and beta cryptoxanthins. These compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease process.

• zeaxanthin, a carotenoid selectively absorbed into the retinal "macula lutea" in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions. Thus, consumption of fruits like apricots rich in zeaxanthin helps eyes protect from age-related macular disease (AMRD) in the elderly.

Selection and storage

Apricot season lasts from May till September. Buy fresh fruits that feature uniform golden-orange color and rich flavor;and firm or yield slightly to thumb pressure. 

Avoid those with pale yellow color as they were picked too soon. Ripened apricots are delicate and should be handled with care. 

Store them in the refrigerator in egg tray. Use them as early as possible.

Preparation and Serving method

Wash fresh fruits gently in cold water and pat dry in soft cloth. Ripe ones can be eaten as a whole including skin to get the maximum benefits.

• Sliced sections of the fruit can be a great addition to salads.

• They are also used jam, syrup and jelly preparation.

• Sun dried organic fruits can be used like raisins in verities of dishes.

Safety profile

Dried apricots are often treated with sulfites to extend their shelf life by preventing oxidation and bleaching of colors. Sulfite treated bright orange colored fruits can cause acute serious bronchospasm in sensitized people who are suffering from asthma episodes. Therefore, sulfite sensitive persons can instead safely use unsulfured dried fruits that have brown color. (Medical disclaimer)

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