Курага это абрикос сушеный: как называется, в чём отличие

отличие. Сушеные абрикосы без косточек и с косточками

Сегодня мы расскажем вам о том, что представляют собой такие сухофрукты, как урюк и курага. Отличие этих продуктов также будет описано в данной статье. Кроме того, из нее вы узнаете, чем они полезны и как их производят.

Общая информация

Абрикос – плод одноименного дерева, которое относится к роду слива и семейству розовых. Данный фрукт является очень сочным. Он представляет собой плод-однокостянку, который имеет желтовато-красный цвет. Форма у абрикоса округлая, эллиптическая или обратно-яйцевидная. Посередине он имеет продольную бороздку.

Косточка у данного плода толстостенная, шероховатая или гладкая. Кожица у абрикоса бархатисто-опушенная и имеет желтовато-оранжевый цвет. Как правило, на одной стороне этого фрукта практически всегда присутствует односторонний красноватый загар.

У культивируемых сортов мякоть плода очень сочная и сладкая. Что касается дикорастущих абрикосов, то они более грубоволокнистые и имеют горьковатый привкус. Чаще всего плоды созревают в июне-августе. В это время года цена абрикосов значительно ниже, нежели в другие месяцы.

Что делают из абрикосов?

Урюк, абрикос, курага – все эти продукты имеют непосредственную связь. Ведь именно из абрикосовых плодов делают данные сухофрукты. Кроме того, сочные и свежие плоды очень часто используются для приготовления наивкуснейших джемов, повидла и варенья. Также абрикос хорошо подходит для консервации в сиропе и создания сока с мякотью.

Урюк и курага: отличие

И урюк, и курага представляют собой высушенные абрикосы. Их можно легко найти в магазине или на рынке. Как правило, такие ингредиенты используют для приготовления компотов, выпечки, абрикосовой водки, варенья, а также для обычного употребления. Но далеко не всем известно, чем различаются урюк и курага. Отличие их заключается в способе сушки. Как мы выяснили выше, оба представленных сухофрукта делаются из свежих абрикосов. Однако для производства кураги плоды применяют без косточек, а для урюка – с косточками.

Как делают курагу?

Курага – это сушеные абрикосы без косточек. Чтобы ее произвести, необходимо взять спелые и крупные плоды, а затем тщательно их помыть. Далее в середине абрикоса требуется сделать небольшой надрез и аккуратно вынуть косточку.

Чтобы ярко-оранжевый цвет плода сохранился и после его высушивания, обработанный фрукт следует выложить в воду, в которую добавлена лимонная кислота. Через несколько минут абрикос требуется вынуть и просушить. Делать это рекомендуется в духовке или же под солнечными лучами.

Разумеется, производственный метод сушки абрикосов значительно отличается от домашнего. Именно поэтому после приобретения кураги в магазине ее следует тщательно промыть, так как для красивого внешнего вида предприниматели очень часто добавляют к ней различные химические вещества.

Как делают урюк?

Теперь вы знаете, что сушеные абрикосы без косточек называются курагой. Следует отметить, что именно этот продукт пользуется наибольшей популярностью среди потребителей. Что касается урюка, то чаще всего его покупают лишь для приготовления компотов. Благодаря наличию косточки такой продукт делает домашний напиток особенно вкусным и насыщенным. Однако для приготовления других десертов он практически не используется. С чем это связано? Дело в том, что урюк сушеный практически не имеет мякоти. В связи с этим его довольно проблематично использовать для приготовления различных десертов или обычного употребления. Однако преимущества у такого продукта все же есть. Его цена значительно ниже стоимости кураги.

Как делают урюк? Для его приготовления используют небольшие и не очень мясистые абрикосы. Их хорошенько моют, а затем высушивают в специальных сушилках, духовом шкафу или же на солнце. Время приготовления урюка значительно выше, нежели кураги. Ведь продукт с косточкой сушится гораздо дольше. Кстати, при массовом производстве к урюку намного реже добавляют химические вещества. Поэтому его внешний вид после сушки оставляет желать лучшего. Хотя именно этот факт делает его более полезным и питательным.

Польза кураги

Полезны ли для организма урюк и курага, отличие которых мы рассмотрели выше? Конечно же, да. Курага представляет собой хорошую пищу для сердечников. Ведь в ней имеется много солей калия, что благотворно влияет на работу сердечно-сосудистой системы. Более того, наличие данного элемента способствует повышению уровня гемоглобина и регуляции кровяного давления.

Употреблять курагу желательно при анемии, во время беременности и малокровии. Также следует отметить, что сушеный абрикос способен оказывать мягкий слабительный эффект, очищая кишечник и нормализуя его перистальтику. Нельзя не сказать и о том, что каротин, содержащийся в кураге, крайне необходим человеку для поддержания хорошего состояния органов зрения.

Польза урюка

При нарушениях кровообращения и малокровии урюк следует обязательно включать в свой рацион. В нем имеются соли магния, что делает его отличным средством от гипертонии. Также следует отметить, что в тех регионах, где данный продукт присутствует в питании круглый год, у жителей очень редко случаются переломы. Ведь урюк укрепляет костную ткань, а также способствует росту волос и красоте кожи.

Специалистами было доказано, что употребление данного сухофрукта предотвращает развитие раковых клеток. Для этого человеку достаточно употреблять лишь 100 г урюка в сутки.

Как и курага, данный продукт обладает мочегонным эффектом. Отвар из него быстро снимает отечность.

Подведем итоги

Теперь вы знаете, чем отличаются урюк и курага. Два названных продукта одинаково полезны для человеческого организма. Следует сказать, что в Средней Азии местные жители считают эти сухофрукты подарками Аллаха. Об их целебности и пользе даже написаны стихи и сказки.

Но чтобы такие продукты действительно благотворно влияли на организм, их следует правильно выбирать. Специалисты не рекомендуют гнаться за глянцевыми и красивыми сухофруктами. Чем хуже выглядит товар, тем больше вероятности, что в нем нет химикатов.

90000 Health Benefits of Dried Apricots and Prunes | Healthy Eating 90001 90002 By Meg Campbell Updated November 21, 2018 90003 90002 Just as dried apricots are dehydrated fresh apricots, prunes are the result of drying fresh plums. These two fruits belong to the rose family and are botanically related to almonds, peaches, nectarines and other stone fruits. Fresh apricots and prunes are excellent sources of several important nutrients, including fiber, potassium and antioxidant carotenoids.Although the drying process degrades a fruit’s content of water-soluble and heat-sensitive vitamins such as vitamin C, other nutrients become more concentrated. Consequently, dried apricots and prunes provide higher levels of most nutrients, ounce for ounce, than their fresh counterparts. 90003 90006 Dietary Fiber 90007 90002 Prunes and dried apricots are excellent sources of dietary fiber. They’re especially rich in soluble fiber, the type that dissolves into a gel-like substance and binds to fatty acids to encourage their excretion in waste.This is the quality that gives soluble fiber its ability to reduce total cholesterol levels. Both dried fruits also provide appreciable amounts of soluble fiber, which promotes healthy bowels by adding bulk to stools and moving material through the digestive tract more quickly. A half-cup serving of dried apricots provides 19 percent of the daily value for fiber, while 1/2 cup of prunes contains almost 25 percent, according to the U.S. Department of Agriculture. 90003 90010 Potassium 90007 90002 While fresh apricots and plums are rich in potassium, dried apricots and prunes contain even higher amounts.In conjunction with sodium, potassium regulates the balance of intracellular and extracellular water levels. Dietary potassium is also essential for maintaining healthy blood pressure, and the insufficient intake of potassium is associated with an increased risk of hypertension. The average American diet is low in potassium. As a result, most Americans would benefit by incorporating prunes or dried apricots into their diets. A half-cup serving of dried apricots supplies over 21 percent of the daily recommended intake for potassium, and 1/2 cup of prunes provides 18 percent.90003 90014 Non-heme Iron 90007 90002 Fresh plums and apricots provide small amounts of iron, but prunes and dried apricots are more significant sources. Like all iron-containing foods of plant origin, the type supplied by dried fruit is known as non-heme iron. This type of iron is not as easily absorbed as heme iron, the type found in animal flesh. You can increase the absorption rate of non-heme iron, however, by consuming it with a source of heme iron or vitamin C. A diet containing a wide variety of iron-rich foods helps prevent iron deficiency anemia, which is the most prevalent nutritional disorder in the world, according to the World Health Organization.A half-cup serving of prunes contains 4.5 percent of the daily for iron, while the same size serving of dried apricots supplies nearly 10 percent. 90003 90018 Antioxidants 90007 90002 Prunes and dried apricots are also high in carotenoids and other potent antioxidant phytonutrients. Dried apricots ‘beta-carotene content makes them especially rich in vitamin A, providing nearly 47 percent of the daily value in a half-cup serving, according to USDA data. Vitamin A functions as an antioxidant and is essential for cell growth, immune system function and eye health.Prunes contain fewer carotenes and as a result provide only 13.5 percent of the daily value for vitamin A per 1/2 cup. However, prunes rank at the top of the list of foods with the most antioxidant potential, according to the book «Wellness Foods A to Z.» 90003.90000 9 Health Benefits Of Dried Apricots + Nutritional Facts 90001 90002 Dried apricots are made by drying apricot fruits. Their water content is evaporated without reducing their nutritive value (1). 90003 90002 These apricots are energy-dense. A cup of dried apricot halves contains around 313 calories (2). They also are rich in potassium, fiber, iron, and vitamins A, C, and E. 90003 90002 Their fiber content could have a role to play in treating constipation. The fruits are also good sources of lutein and zeaxanthin, two antioxidants that are known to boost eye health.They may also have beneficial effects on diabetes and inflammation. In this post, we will elaborate on the health benefits of dried apricots. 90003 90008 What Are The Benefits Of Having Dried Apricots? 90009 90002 Dried apricots are rich in important nutrients, including fiber, potassium, iron, and vitamin C. Some research shows that they may be of help during pregnancy. If consumed in moderation, dried apricots, like most dried fruits, may also help supplement your weight loss efforts. 90003 90012 1.Are Rich In Nutrients 90013 90002 Dried apricots are rich in vital nutrients. They are replete with potassium, fiber, and several other nutrients. 90003 90002 A hundred grams of dried apricots (or about 30 dried apricot halves) contains the following (2): 90003 90018 90019 241 calories 90020 90019 4 g of protein 90020 90019 5 g of fat 90020 90019 63 g of carbohydrates 90020 90019 3 g of fiber 90020 90019 1160 mg of potassium 90020 90019 55 mg of calcium 90020 90019 3 mg of iron 90020 90019 32 mg of magnesium 90020 90019 71 mg of phosphorus 90020 90019 2 mcg of selenium 90020 90019 180 mcg of vitamin A 90020 90019 1 mg of vitamin C 90020 90019 10 mcg of folate 90020 90047 90002 Apricots of different cultivars contain varying amounts of polyphenolic compounds.These commonly contain gallic acid, rutin, epicatechin, ferulic acid, p-coumaric acid, catechin, procyanidins, caffeic acid, epigallocatechin, and chlorogenic acid (3). 90003 90012 2. May Help With Weight Loss When Taken In Moderation 90013 90002 As discussed, dried apricots are high in calories. But they also contain fiber, and consuming them in moderation may help with your weight loss plans. 90003 90002 Six dried apricots (40 grams) contain about 10 grams of total fiber (4). 90003 90002 In a cross-sectional study, a lower intake of fresh whole and dried fruits was associated with a higher BMI in subjects.Some research also suggests that both fresh and dried fruits can help reduce hunger, increase meal satisfaction, and decrease energy intake when taken as snacks or along with meals (4). 90003 90002 Dried apricots are healthy, and their high fiber content may complement your weight loss diet. But there is no research linking dried apricots directly to weight loss. Hence, practice moderation and consult a registered dietitian. 90003 90012 3. May Be Beneficial During Pregnancy 90013 90002 Apricots contain iron that may help improve blood health.90003 90002 A woman’s blood volume increases by 50 percent during pregnancy. This means she would need more iron in her diet. Dried apricots are a good source of iron and may help in this regard (5). 90003 90002 Pregnancy and lactation may cause metabolic changes in your body. Too little exercise or an unbalanced diet can often lead to constipation. Drinking enough water and consuming fiber-rich foods, like dried apricots, may relieve digestive issues (6). 90003 90012 4. May Help Treat Anemia 90013 90002 The iron in apricots could help in the treatment of anemia.90003 90002 In anemia, your blood lacks an adequate supply of healthy red blood cells (RBCs). This occurs due to a deficiency of hemoglobin (the oxygen-carrying molecule in the blood). Hemoglobin shortage occurs due to iron deficiency (7). 90003 90002 Severe blood loss, chronic bleeding in the stomach, and chronic inflammation may also cause anemia. Pregnant and menstruating women are at a higher risk of anemia (8). 90003 90002 Consuming iron-rich foods is the best way to reverse anemia. Dried apricots are very good sources of iron.Also, the vitamin C they contain further enhances iron absorption (9). 90003 90002 However, you may not be able to meet your daily iron intake through dried apricots alone. A cup of dried apricot halves contains about 3.5 milligrams of iron (2). You may have to consume 10 such cups to meet your daily iron intake. Hence, we suggest you also include other sources of iron in your diet, like spinach, lentils, and beans. 90003 90012 5. May Help Relieve Constipation 90013 90002 The fiber in dried apricots may play a role here.90003 90002 Dietary fiber increases stool bulk and accelerates its movement through the colon (10). 90003 90002 When fiber is fermented in the intestine, it produces short-chain fatty acids (butyrate, propionate, acetate, etc.). These alter the gut microbiome (microorganisms) by decreasing the luminal pH. This further improves stool consistency, quantity, and mobility, thereby treating constipation (10). 90003 90002 Dried apricots contain fiber and can aid in constipation treatment (11). 90003 90012 6.May Aid Diabetes Treatment 90013 90002 Dried fruits, like apricots, have a low glycemic index. As per studies, they would not increase blood glucose levels excessively (12). 90003 90002 Moderate amounts of fructose from dried fruits (including dried apricots) may also help control postprandial glucose levels (12). 90003 90002 Dried apricots were also found to have beneficial effects on insulin levels (13). 90003 90012 7. May Promote Eye Health 90013 90002 The lutein and zeaxanthin in dried apricots may contribute to eye health.These nutrients function as blue light filters and protect the ophthalmic tissues from phototoxic damage (14). They may also lower the risk of cataracts (14). 90003 90012 8. May Improve Bone Mineral Density 90013 90002 Low bone mineral density is common in aging and post-menopausal women. It is the leading cause of osteoporosis, osteoarthritis, and other similar bone disorders (15). The boron in dried apricots may help improve bone mineral density. 90003 90002 In studies, postmenopausal women who took 3 to 4 mg of boron a day for a year showed an improvement in bone mineral density (15).90003 90012 9. May Protect Your Skin From Damage And Aging Effects 90013 90002 Apricots contain beta-carotene, which gets converted to vitamin A in your body. Dried apricots also naturally contain a ton of vitamin A (retinol). This vitamin plays a role in skin health (16). 90003 90002 As is the case with any other food, there is a limit to the number of dried apricots you can eat in a day. 90003 90008 How Many Dried Apricots Can You Eat In A Day? 90009 90002 According to the U.S. Department of Agriculture, we need to consume about 1 to 2 cups of fruit every day.Those who are more active may need more (17). 90003 90002 When it comes to dried fruits, half a cup of them counts as a cup of fruit (17). Though there is no information about the dosage of dried apricots, you may have a cup of them in a day. 90003 90002 There is less information on the side effects of dried apricots. The fruit is naturally healthy in normal food amounts. However, you should be careful while purchasing dried apricots (or any dried fruit) from the market. 90003 90002 Dried fruits that are improperly stored may be contaminated by toxins and other fungi (18), (19).90003 90002 Certain dried fruits in the market are also preserved using sulfur dioxide, which may trigger asthma in susceptible individuals (20). 90003 90012 Conclusion 90013 90002 Dried apricots are replete with several essential nutrients. They can be an excellent healthful snack. But as they are calorie-dense, we suggest you limit their portion sizes. A cup of dried apricots (about seven or eight) a day should suffice. 90003 90002 When you purchase dried apricots from the market, ensure you read the nutrition labels and double-check the manufactured dates.90003 90012 Expert’s Answers For Readers ‘Questions 90013 90002 Can eating dried apricots give you gas? 90003 90002 There is limited information available. Dried apricots are high in fiber, and studies show that a sudden intake of high fiber may lead to gas (21). 90003 90002 Should you wash dried apricots? 90003 90002 Unless the package says they are ready to eat, you should wash dried apricots. Once you wash them, allow them to dry before storing them in the refrigerator. 90003 90002 How can you enjoy dried apricots? 90003 90002 You can eat them as they are as an evening snack.You may also add them to your fruit salad or smoothie. You can also sprinkle your ice cream with pieces of dried apricots. Dried apricots also taste well when you simply dip them in your favorite cheese and munch (gouda cheese pairs well with dried apricots). 90003 90002 Are dried apricots anti-inflammatory? 90003 90002 Dried fruits, in general, have some anti-inflammatory benefits. However, there is no direct research stating the anti-inflammatory effects of dried apricots. 90003 90012 90151 21 sources 90013 Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. 90018 90019 FOOD PRESERVATION: Drying Fruits, North Dakota State University. 90155 https://www.ag.ndsu.edu/publications/food-nutrition/food-preservation-drying-fruits 90020 90019 Apricots, dried, sulfured, uncooked, U.S. Department of Agriculture, FoodData Central. 90155 https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients 90020 90019 Phenolic compounds and vitamins in wild and cultivated apricot (Prunus armeniaca L.) Fruits grown in irrigated and dry farming conditions, Biological Research, US National Library of Medicine, National Institutes of Health. 90155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190386/ 90020 90019 Whole Fruits and Fruit Fiber Emerging Health Effects, Nutrients, US National Library of Medicine, National Institutes of Health. 90155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/ 90020 90019 Eating for Two — A Healthy Pregnancy Starts with a Healthy Diet, The University of Arizona, College of Agriculture and Life Sciences.90155 https://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1746-2017.pdf 90020 90019 Dried fruit and public health — what does the evidence tell us ?, International Journal of Food Sciences and Nutrition. 90155 https://www.tandfonline.com/doi/full/10.1080/09637486.2019.1568398 90020 90019 Diagnosis and management of iron deficiency anemia in the 21st century, Therapeutic Advances in Gastroenterology, US National Library of Medicine, National Institutes of Health. 90155 https: // www.ncbi.nlm.nih.gov/pmc/articles/PMC3105608/ 90020 90019 Anemia, National Heart, Lung and Blood Institute. 90155 https://www.nhlbi.nih.gov/health-topics/anemia 90020 90019 Iron-deficiency anemia, U.S. Department of Health & Human Services. 90155 https://www.womenshealth.gov/a-z-topics/iron-deficiency-anemia 90020 90019 Diets for Constipation, Pediatric Gastroenterology, Hepatology & Nutrition, US National Library of Medicine, National Institutes of Health. 90155 https: //www.ncbi.nlm.nih.gov / pmc / articles / PMC4291444 / 90020 90019 Concerned About Constipation ?, National Institute on Aging. 90155 https://www.nia.nih.gov/health/concerned-about-constipation 90020 90019 Postprandial Glycaemic Responses of Dried Fruit-Containing Meals in Healthy Adults: Results from a Randomised Trial, Nutrients, US National Library of Medicine, National Institutes of Health. 90155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024783/ 90020 90019 Effect of dried fruit on postprandial glycemia: a randomized acute-feeding trial, Nutrition & Diabetes, US National Library of Medicine, National Institutes of Health.90155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288147/ 90020 90019 Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eye, British Journal of Ophthalmology. 90155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1722697/pdf/v082p00907.pdf 90020 90019 Microelements for bone boost: the last but not the least, Clinical Cases in Mineral and Bone Metabolism, US National Library of Medicine, National Institutes of Health. 90155 https: //www.ncbi.nlm.nih.gov / pmc / articles / PMC5318168 / 90020 90019 Skin Carotenoids in Public Health and Nutricosmetics: The Emerging Roles and Applications of the UV Radiation-Absorbing Colourless Carotenoids Phytoene and Phytofluene, Nutrients, US National Library of Medicine, National Institutes of Health. 90155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566388/ 90020 90019 What foods are in the Fruit Group ?, U.S. Department of Agriculture 90155 https://www.choosemyplate.gov/eathealthy/fruits 90020 90019 Mycotoxins in botanicals and dried fruits: a review, Food additives & contaminants, US National Library of Medicine, National Institutes of Health.90155 https://www.ncbi.nlm.nih.gov/pubmed/18286408 90020 90019 Fungal Presence in Selected Tree Nuts and Dried Fruits, Microbiology Insights, US National Library of Medicine, National Institutes of Health. 90155 https://www.ncbi.nlm.nih.gov/pubmed/26056470 90020 90019 Sulphur dioxide in foods and beverages: its use as a preservative and its effect on asthma, British Journal of Diseases of the Chest, US National Library of Medicine, National Institutes of Health. 90155 https: //www.ncbi.nlm.nih.gov / pubmed / 7426352 90020 90019 Foods that May Cause Gas, International Foundation for Gastrointestinal Disorders, US National Library of Medicine, National Institutes of Health. 90155 https://www.iffgd.org/symptoms-causes/intestinal-gas/foods-that-may-cause-gas.html 90020 90047 90002 90219 Recommended Articles: 90220 90003 Was this article helpful? 90002 90012 90224 Related 90225 90013 90003 The following two tabs change content below. 90002 Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness.He graduated from SRM University, Chennai, and has been in the field for well over 4 years now. His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests. 90003.90000 9 Health and Nutrition Benefits of Apricots 90001 90002 Apricots (90003 Prunus armeniaca 90004) are stone fruits also known as Armenian plums. 90005 90002 Round and yellow, they look like a smaller version of a peach but share the tartness of purple plums. 90005 90002 They’re extremely nutritious and have many health benefits, such as improved digestion and eye health. 90005 90002 Here are 9 health and nutrition benefits of apricots. 90005 90002 Apricots are very nutritious and contain many essential vitamins and minerals.90005 90002 Just 2 fresh apricots (70 grams) provide (1): 90005 90016 90017 90018 Calories: 90019 34 90020 90017 90018 Carbs: 90019 8 grams 90020 90017 90018 Protein: 90019 1 gram 90020 90017 90018 Fat: 90019 0.27 grams 90020 90017 90018 Fiber: 90019 1.5 grams 90020 90017 90018 Vitamin A: 90019 8% of the Daily Value (DV) 90020 90017 90018 Vitamin C: 90019 8% of the DV 90020 90017 90018 Vitamin E: 90019 4% of the DV 90020 90017 90018 Potassium: 90019 4% of the DV 90020 90053 90002 Furthermore, this fruit is a decent source of beta carotene, lutein, and zeaxanthin, all of which are potent antioxidants that help fight free radicals in your body (2, 3, 4).90005 90002 It’s best to enjoy apricots whole and unpeeled, as the skin boasts large amounts of fiber and nutrients. Be sure to discard the stone, as it’s inedible. 90005 90058 90018 Summary 90019 Apricots are low in calories and fat while also an excellent source of vitamins A and C. 90061 90002 Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. 90005 90002 What’s more , they’re high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease (5, 6, 7).90005 90002 The main flavonoids in apricots are chlorogenic acids, catechins, and quercetin (5). 90005 90002 These compounds work to neutralize free radicals, which are harmful compounds that damage your cells and cause oxidative stress. Oxidative stress is linked to obesity and many chronic diseases, such as heart disease (8, 9, 10). 90005 90002 In one study in 2,375 people, researchers developed a scoring system to measure changes in levels of inflammatory markers. 90005 90002 They found that high flavonoid and anthocyanin intakes were associated with a 42% and 73% lower inflammation score, respectively.High flavonoid intake was also tied to a 56% lower oxidative stress score (11). 90005 90058 90018 Summary 90019 Apricots contain numerous antioxidants, most notably flavonoids. They help protect your body from oxidative stress, which is linked to many chronic diseases. 90061 90002 Apricots boast multiple compounds that are essential for eye health, including vitamins A and E (12, 13). 90005 90002 Vitamin A plays a vital role in preventing night blindness, a disorder caused by lack of light pigments in your eyes, while vitamin E is a fat-soluble antioxidant that enters your eyes directly to protect them from free radical damage (12, 13 ).90005 90002 Meanwhile, beta carotene — which gives apricots their yellow-orange color — serves as a precursor to vitamin A, meaning that your body can convert it into this vitamin (14). 90005 90002 Other important apricot carotenoids include lutein and zeaxanthin. Found in the lenses and retinas of your eyes, they safeguard against oxidative stress (5, 8, 12). 90005 90058 90018 Summary 90019 Apricots are an excellent source of beta carotene, lutein, zeaxanthin, and vitamins C and E. These nutrients protect your eyes against damage.90061 90002 Eating apricots may benefit your skin. 90005 90002 The main causes of wrinkles and skin damage are environmental factors, such as the sun, pollution, and cigarette smoke (15, 16). 90005 90002 What’s more, research indicates a direct link between ultraviolet (UV) light exposure, sunburns, and your risk of melanoma, a deadly form of skin cancer (17, 18). 90005 90002 Notably, you can fight some of this skin damage through a healthy diet full of antioxidants, which apricots provide. 90005 90002 Vitamins C and E, both found in this fruit, may aid your skin.In particular, vitamin C protects against UV damage and environmental pollutants by neutralizing free radicals (19). 90005 90002 Furthermore, this vitamin helps build collagen, which gives your skin strength and elasticity. Eating a diet high in vitamin C can help your skin heal from UV damage and prevent wrinkles (19). 90005 90002 Beta carotene, another apricot nutrient, may protect against sunburns. In a 10-week study, supplementing with beta carotene reduced sunburn risk by 20% (20). 90005 90002 While you should still use sunscreen, munching on apricots may offer additional protection.90005 90058 90018 Summary 90019 Apricots are naturally high in antioxidants, which guard against environmental damage from sunlight, pollution, and cigarette smoke. These compounds may benefit your skin by lowering your risk of wrinkles and sunburn. 90061 90002 Apricots may promote gut health. 90005 90002 One cup (165 grams) of sliced ​​apricots provides 3.3 grams of fiber, which is 8.6% and 13.2% of the DV for men and women, respectively (1). 90005 90002 Apricots contain both soluble and insoluble fiber.The soluble kind dissolves in water and includes pectin, gums, and long chains of sugar called polysaccharides, while the insoluble kind does not dissolve in water and includes cellulose, hemicellulose, and lignin (21). 90005 90002 Apricots are particularly high in soluble fiber, which is important for maintaining healthy blood sugar and cholesterol levels (21, 22). 90005 90002 Furthermore, fiber delays the movement of food through your digestive tract and feeds your beneficial gut bacteria. A healthier gut microbiome is linked to a lower risk of obesity (23).90005 90002 While a single apricot (35 grams) holds only 0.7 grams of fiber, it’s easy to eat a few in one sitting (1). 90005 90058 90018 Summary 90019 Apricots are a good source of soluble fiber, which feeds your healthy gut bacteria and may boost digestive health. 90061 90002 Apricots are high in potassium, a mineral that also serves as an electrolyte. In your body, it’s responsible for sending nerve signals and regulating muscle contractions and fluid balance (24, 25). 90005 90002 Two apricots (70 grams) provide 181 mg of this mineral, which is 4% of the DV.90005 90002 As potassium works closely with sodium to maintain fluid balance, adequate intake may help prevent bloating and maintain healthy blood pressure (24). 90005 90002 One analysis of 33 studies found that a diet rich in potassium significantly reduced blood pressure and resulted in a 24% lower risk of stroke (26). 90005 90058 90018 Summary 90019 Potassium aids nerve signaling, muscle contractions, and fluid balance. Eating potassium-rich foods, such as apricots, may help prevent high blood pressure and reduce your risk of stroke.90061 90002 Like most fruits, apricots are naturally high in water, which can help regulate blood pressure, body temperature, joint health, and heart rate (27, 28, 29). 90005 90002 One cup (165 grams) of sliced, fresh apricots provides almost 2/3 cup (142 ml) of water (1). 90005 90002 As most people do not drink enough water, eating fresh fruit can help you reach your daily needs. 90005 90002 If you’re dehydrated, your blood volume drops, forcing your heart to work harder to pump blood. Furthermore, staying hydrated allows your blood to circulate waste products and nutrients throughout your body (27, 30).90005 90002 What’s more, eating apricots can be an easy way to replenish both water and electrolyte loss after exercise, as this fruit offers good amounts of water and potassium (1, 27, 30). 90005 90058 90018 Summary 90019 Apricots are naturally high in water, which is important for staying hydrated. Proper hydration is vital for several aspects of health, including blood pressure and heart rate. 90061 90002 Some data suggests that apricots may help protect your liver from oxidative stress (31, 32).90005 90002 In two animal studies, rats fed alcohol and apricots had lower levels of liver enzymes and markers of inflammation than rats given alcohol but no apricots (31, 32). 90005 90002 This research suggests that apricots may help prevent liver damage because of their naturally high antioxidant content. 90005 90002 That said, it’s hard to know whether this fruit provides the same benefit in humans. More research is necessary. 90005 90058 90018 Summary 90019 In two rat studies, apricots were found to protect the liver from oxidative stress caused by the ingestion of alcohol.Yet, human studies are needed. 90061 90002 Both fresh and dried apricots make for a quick, delicious snack or an easy addition to your favorite meal. You can add them to your diet in a variety of ways, including: 90005 90016 90017 stirred into trail mix or granola 90020 90017 eaten fresh as a snack 90020 90017 sliced ​​and added to yogurt or salad 90020 90017 used in jams, preserves, and salsas 90020 90017 stewed in a slow-cooker with meat, such as chicken or beef 90020 90017 added to desserts like pies, cakes, and pastries 90020 90053 90002 As they’re sweet and tart, apricots can be used as a replacement for peaches or plums in most recipes.90005 90058 90018 Summary 90019 Both fresh and dried apricots are widely available. You can eat them on their own or add them to your favorite dishes, sides, or desserts. 90061 90002 Apricots are a delicious fruit packed with vitamins, fiber, and antioxidants. They have multiple benefits, including improved eye, skin, and gut health. 90005 90002 Fresh or dried, apricots are easy to add to yogurt, salads, and main meals. 90005 90002 If you’re used to eating peaches and plums, apricots can be a great way to change up your routine.90005.90000 Apricots — Nutrition | Health Benefits | Dried Apricot | Recipes 90001 90002 Some exceptional nutrients that are present in good amounts in apricots are given below. These act as powerful antioxidants providing exceptional health benefits. 90003 90004 90005 Quercetin — anti cancer 90006 90005 Proanthocyanidins — anti inflammatory 90006 90005 Catechins — anti inflammatory 90006 90005 Epicatechins — lowers sugar levels, relaxes the heart muscles 90006 90005 Hydroxycinnamic acid — anti diabetic, supports heart health 90006 90005 Gallic acid — anti cancer, anti inflammatory, anti mutagenic 90006 90005 Caffeic acid — prevents oxidative stress 90006 90005 Coumaric acid — anti free radical 90006 90005 Ferulic acid — anti aging 90006 90005 Lutein — protects from cataracts and age related macular degeration 90006 90005 Zea xanthin — protects against degenerative diseases of the eyes 90006 90005 Beta cryptoxanthin — anti cancer, anti aging and promotes bone health 90006 90029 90002 Some specific health benefits of apricots are: 90003 90032 90005 90034 90035 Lowers LDL Cholesterol & Total Cholesterol 90036 90037 90006 90039 90002 The high soluble fiber content binds to the fatty acids ensuring they are excreted through the body thus lowering the cholesterol levels.90003 90002 The fiber also makes the stools bulkier and also moves it quickly through the digestive tract. 90003 90002 High levels of potassium and low levels of sodium balance the intracellular and extracellular water levels thus regulating the heart rate as well as preventing hypertension. 90003 90002 Apricots provide good amounts of non heme iron, the type of iron that stays for a longer time in the body which gives it an opportunity for more of it to be absorbed. Along with the copper found in them they together prevent low hemoglobin levels and anemia and therefore prevent fatigue and tiredness.90003 90032 90005 90035 90034 Protects From Inflammation 90037 90036 90006 90039 90002 Being rich in catechins, the powerful anti inflammatory compounds that inhibit the activity of the enzyme COX-2, apricots prevent and subdue inflammations, This has been ratified by studies by this fruit providing protection from damage to the blood vessels and therefore better regulation of blood pressure as well. 90003 90002 The high levels of carotenoids and xanthophylls protect against age related damage (macular degeneration).90003 90002 Lutein protects the retina from damage caused by blue light. 90003 90002 Apricots, like other fruits, strengthen the optic nerves and prevent vision loss and other eye diseases. 90003 90032 90005 90034 90035 Protects Against Free Radical Damage 90036 90037 90006 90039 90002 Free radicals have been found to be involved in a variety of inflammatory conditions and cause innumerable diseases like heart disease, cancer, asthma, diabetes, senile dementia, vision related problems, etc.90003 90002 The good amounts of potent antioxidant vitamins A & C as well as the flavonoids and other polyphenols help in scavenging the free radicals thus proving a great aid to keep such diseases at bay. 90003 90032 90005 90035 90034 Makes And Keeps Bones Strong 90037 90036 90006 90039 90002 Various minerals needed for strong and healthy bones, like calcium, phosphorus, potassium, manganese, iron, copper are present in good to moderate amounts in apricots. These ensure the healthy growth and development of bones as well as their maintenance.90003 90002 The phytochemicals lutein, lycopene and zea xanthin are chemopreventive agents as well, as many studies have proved. 90003 90002 In fact, a study in Japan, on the extract of Prunus mume on colon cancer cells, concluded that the extract checked the growth of cancer cells and even caused them to self destruct. 90003 90002 Apricot oil is absorbed by the skin readily leaving it smooth and soft. At the same time, it relieves irritating conditions like itching, eczema, scabies and the like.It also helps to prevent skin aging and keeps the skin younger. 90003 .