Apricots (Raw) – Nutritional Information and Health Benefits
Apricots are a delicious, nutrient-packed fruit that offers a range of health benefits. Known for their sweet and slightly tangy flavor, raw apricots are rich in essential vitamins and minerals, making them a fantastic addition to your diet. Here’s a detailed breakdown of the nutritional profile of fresh apricots:
Nutritional Table (Per 100g of Raw Apricots):
| Nutrient | Amount |
|---|---|
| Energy | 48 kcal |
| Protein | 1.4 g |
| Total Fat | 0.39 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 11.12 g |
| Fiber | 2.0 g |
| Sugar | 9.24 g |
| Calcium | 13.0 mg |
| Iron | 0.39 mg |
| Magnesium | 10 mg |
| Phosphorus | 23.0 mg |
| Potassium | 259.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.078 mcg |
| Manganese | 0.077 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 10.0 mg |
| Thiamine (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.6 mg |
| Vitamin B6 | 0.054 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 96.0 mcg |
| Vitamin E | 0.89 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Apricots
-
Rich in Vitamins and Minerals: Apricots are an excellent source of Vitamin A, which promotes healthy vision and skin. The fruit is also packed with Vitamin C, essential for immune function and skin health, and contains a good amount of B vitamins like niacin and vitamin B6, which support metabolism and energy production.
-
-
High in Potassium: With 259 mg of potassium per 100g, apricots help maintain healthy blood pressure and support proper muscle and nerve function.
-
Fiber for Digestion: Raw apricots provide a healthy dose of dietary fiber (2.0 g per 100g), promoting a healthy digestive system and helping to maintain regular bowel movements.
-
Low in Calories: At just 48 calories per 100g, apricots are a low-calorie snack that can be enjoyed without worrying about overindulging. This makes them perfect for anyone looking to maintain or lose weight.
-
Antioxidant Properties: Apricots contain Vitamin E and beta-carotene (converted to Vitamin A in the body), both of which have antioxidant properties that protect cells from damage caused by free radicals.
-
Iron and Calcium: While not high, apricots provide small amounts of iron and calcium, important for red blood cell production and bone health, respectively.
Allergen Information
Apricots are generally considered safe for most people. However, individuals with a sensitivity to stone fruits (such as peaches, cherries, or plums) should be cautious, as they may experience allergic reactions.
Dietary Preferences
- Vegan & Vegetarian: Apricots are plant-based, making them suitable for both vegan and vegetarian diets.
- Gluten-Free: Naturally free from gluten, apricots are safe for those with celiac disease or a gluten intolerance.
- Paleo-Friendly: Raw apricots fit well within the paleo diet, providing a natural, unprocessed fruit option.
Conclusion
Incorporating raw apricots into your diet offers a wealth of nutritional benefits, from supporting immune health to promoting good digestion. Whether eaten fresh or added to salads, smoothies, or desserts, apricots make for a delicious, healthy snack that aligns with various dietary preferences.
