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The age-old axiom that ‘health is wealth’ holds unrivalled significance in today’s times, when seemingly passive factors, such as working hours, pollution, climate change, poor dietary and sleeping habits, etc., adversely affect our well-being. In addition, of course, not everyone has the time, energy, and resources to exercise actively (especially after the onset of the WFH phenomenon) and be mindful of the food they consume.
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However, not all is lost when it comes to our well-being. We can still exercise a degree of control over our health by making tiny changes to our diet and lifestyle. For example, by including certain fruits and vegetables, which you might have been sleeping on, we can reap excellent health benefits. In this article, we will dissect the benefits and nutritional value of one such item commonly found in India, which is apricots.
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Apricots and their availability in India
Apricots (Prunus armeniaca) are stone fruits. They are also known as ‘khubani’ or ‘jardalu’ in Hindi. Apricots look like a miniature version of a peach but share the tartness of purple plums. It is believed that apricots were originally cultivated in China, Korea, Japan, Tibet, Iran, and Afghanistan. Currently, Turkey, Uzbekistan, Italy, and Algeria have become analogous to apricots owing to their high production of apricot fruits.
Although some evidence suggests that apricots have been in India since 3000 BCE, it is possible that they reached the country through China during or after the Han Dynasty. (206-220 AD). Nobel Laureate Bertrand Russell commented in his work, ‘Useless Knowledge,’ that Chinese hostages brought apricots to India when held under the Afghan King Kanishka between 78AD – 144AD. Currently, India is among the top 40 producers of apricots, most of which come from Ladakh.
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Besides bursting flavour bombs of the sweetness-tartness in the mouth, apricots also have significant health benefits. Most of the goodness of apricots comes from bioactive compounds, organic acids, and their high vitamin-mineral content. Owing to their short shelf life and potent nutritional value, apricots are also a popular dry fruit.
Now that we have touched upon the basics of the apricot fruit, let us dive into its nutritional value.
Nutritional Value of Apricots
Take a look at this chart that highlights the nutritional content of 70 grams of apricots (two cups approximate) :
| Calories | 34 |
| Carbs | 8 grams |
| Protein | 1 gram |
| Fat | 0.27 grams |
| Fibre | 1.5 grams |
| Vitamin A | 8 per cent of the Daily Value |
| Vitamin C | 8 per cent of the Daily Value |
| Potassium | 4 per cent of the Daily Value |
Apart from being rich in vitamins and minerals, apricots are also a good source of beta-carotene, zeaxanthin, and lutein, all of which are potent antioxidants that help combat free radicals in the body. Furthermore, one of the best things about apricots is that they do not lose their nutritional value, even when dried or frozen. So, you can reap its benefits in various forms, be it apricot juice, dried fruits, etc.
Top Five Health Benefits Of Apricots
• Better Eye Health
Apricots are rich in Vitamin A and Vitamin E, which are essential for eye health. Vitamin A prevents night blindness, whereas Vitamin E is a fat-soluble antioxidant that protects the eyes from damage by free radicals. Besides, the vital apricot carotenoids, lutein and zeaxanthin, are found in the retinas and lenses of the human eye and may protect against oxidative stress.
If you find it difficult to get fresh apricots, try dried ones instead.
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• Promotes Skin Health
Well,glowing skin is definitely in, with regular consumption of apricots. Being rich in Vitamins C and E, apricots help protect skin cells from ultraviolet (UV radiation) and may reduce signs of ageing. Likewise, Vitamin C is also a popular recommendation among medical circles for boosting collagen production, as it improves skin strength and elasticity. Furthermore, the beta-carotene antioxidant found in apricots may reduce the risk of sunburn by 20 per cent. But do not depend on apricots to protect your skin, and wear your good-old sunscreen regularly.
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• Promotes Gut Health
Every 35 grams of raw apricot contain 0.7 grams of dietary fibre, both soluble and insoluble. The soluble variant includes pectin, gums and long chains of sugar, whereas the insoluble kind comprises cellulose, lignin, and hemicellulose. Fibre is known to aid digestion, prevent constipation, and boost overall gastrointestinal health.
Probiotics tablets are also good for metabolism and gut health.
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Furthermore, fibre delays the movement of food through the digestive tract and feeds good gut bacteria, thereby creating a healthy gut microbiome. With this, the body’s metabolism improves, and the chances of obesity decline. Although 0.7 grams of fibre may seem too minuscule to make a difference, consuming a few apricots regularly can do the trick.
• Facilitates Heart Health
Thanks to their rich fibre content, apricots are also hailed as an excellent food for reducing bad cholesterol and hence, improving heart health. Simultaneously, fibre also promotes the production of good cholesterol. A study published in the American Heart Association’s journal, Stroke, found that every 7 per cent increase in daily fibre consumption reduced the risk of first-time stroke by 7 per cent.
Likewise, epidemiological studies support the hypothesis that antioxidants (abundantly found in apricots) can serve as an ‘inexpensive means’ of managing both primary and secondary cardiovascular disease.
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Furthermore, the carotenoids found in apricots reduce cardiovascular risk by lowering blood pressure, improving insulin sensitivity in muscles, livers, and adipose tissues, and decreasing pro-inflammatory cytokines. Lastly, the rich potassium content in apricotsbalances the level of electrolytes in the body, culminating in better functioning of heart muscles.
• May Promote Liver Health
A study suggests that the antioxidant content in apricots may protect the liver from oxidative stress. Likewise, there is some data to corroborate that even sun-dried apricots can safeguard the liver against oxidative stress. Therefore, it is believed that the high antioxidant content of apricots benefits overall liver health.
Easy and Scrumptious Recipes with Apricots
After a comprehensive overview of the health benefits of apricots, we wrap up this article with some easy-peasy apricot recipes.
• Stewed Apricots – Place dissected apricots in boiling water with a teaspoon of sugar and let them boil for twenty minutes, and viola, your stewed apricots are ready! The result has a rich honey-like flavour with a tinge of peach cobbler.
• Pasta Salad – Put together a delicious pasta salad with chicken, apricots, almonds, your favourite vegetables, and lemon dressing to top it all.Apricot jam can be a great addition to your food.
• Use apricots as accompaniments – You can add chopped or dried apricots to curd, milkshakes, breakfast porridge, and even the OG biryani for a unique yet mouth-watering flavour burst.
• Grilled Honey Apricots – You can coat apricots in a melted butter or sugar mixture, grill them for less than ten minutes, and drizzle them in honey and lemon juice. The ultimate result is an easy yet delectable snack that is also good for your gut, heart, eyes, and skin.
Conclusion
In a nutshell, apricots are a powerhouse of nutrition. They may help improve eyesight, manage heart health, boost skin elasticity, protect the skin from harmful sun UV rays, and potentially promote liver health. Unfortunately, in India, apricots are not a quintessential fruit. However, it is high time that they are accepted into the mainstream, as the heart-warming flavours, coupled with the behemoth of health benefits, make apricots an excellent addition to our daily diet.
Disclaimer: Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon.in/Amazon.com sites, as applicable at the time of purchase, will apply to the purchase of this product.
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