Apricots and peaches are stone fruits from the botanical familyRosaceae.
Both fruits are highly nutritious and range in color from yellow to orange, with reddish tones.
Apricots are smaller, though, about a quarter of the size of a peach.
alvarez / Getty Images
Peaches are sweeter and have more water, making them juicier than apricots.
This article discusses the nutritional breakdown and health benefits of apricots.
Apricots, in their natural state, are a nutrient-dense, low-calorie food.
High in Fiber
Soluble fiberbinds to cholesterol in the intestines and removes it from the body.
Oxidative stress is detrimental to health and linked to cardiovascular disease, neurological conditions, and cancer.
These all promote eye health and may reduce the risk of eye problems such ascataractsandage-related macular degeneration.
What Are the Healthiest Forms of Apricots?
Because the water is removed, dried apricots are much more concentrated than fresh apricots.
That means you might be tempted to eat a lot more.
Ounce for ounce, dried apricots have more sugar, calories, and fiber than fresh.
Apricot Intolerance and Allergy Symptoms
Afood intolerancecan cause symptoms such as upset stomach and diarrhea.
Oral allergy syndromeis a food allergy to uncooked fruits, among other things.
Symptoms start quickly once you eat the fruit and typically last a few minutes.
Symptoms include itching and tingling of the mouth, throat, and lips.
Fewer than 5% of people develop a serious,whole-body allergic reaction.
The kernels have separate compartments containing amygdalin and catabolic enzymes.
When these two substances come together, they release cyanide.
This can happen when you chew or grind the kernels.
Gut microbiota can also release cyanide in your intestinal tract.
Eating the fruit won’t give you cyanide poisoning.
Adults may eat three small apricot kernels or less than half a larger kernel without exceeding safe levels.
Toddlers should not consume more than half of one kernel.
Foods with a high GI score cause aspike in blood sugar, followed by a crash.
Low GI foods are more beneficial because you digest them slowly, which helps keep blood sugar levels even.
A single fresh apricot has a low GI score of about 34.
Dried fruits, including dates, raisins, and apricots, have a low to medium GI score.
Research shows that dried fruits have a lower GI score than white bread.
If you have diabetes, you may be advised to limit dried fruits because they’re highly concentrated.
However, fresh, frozen, or canned apricots without added sugars can be part of a healthy diet.
Summary
When it comes to size, apricots are a fairly small fruit.
But ounce for ounce, they’re a nutritional powerhouse.
Loaded with fiber, antioxidants, and nutrients, they provide a host of health benefits.
Yet they’re low in fat and calories and score low on the glycemic index.
A delicate blend of sweetness and tartness make apricots highly versatile.
You might enjoy them fresh, dried, frozen, or canned.
If you’re aiming for ahigh-fiber,anti-inflammatorydiet, apricots bring a lot to the table.
U.S. Department of Agriculture.
FoodData Central.Peaches, yellow, raw.
U.S. Department of Agriculture.
FoodData Central.Apricots, raw.
Utah State University.How to preserve apricots.
National Lipid Association.Adding soluble fiber to lower your cholesterol.
2018;2(2):05-09.
Chan School of Public Health.
2018;2018:6241017. doi:10.1155/2018/6241017
American Optometric Association.Diet and nutrition.
2016;14(4).
2018;8(1):59. doi:10.1038/s41387-018-0066-5
American Diabetes Association.Fruit.
