apricots

apricot

Apricot is a warming food and an energy stabiliser that strengthens your heart and nourishes your brain. When your reserves are low from pushing yourself to the limit, turn to apricots they’re a sensational life bring-back food.

Recipe idea: APRICOT BARS

Makes to 2 to 4 servings

If you’re looking for a quick, easy snack to grab as you go about your day, these apricot bars will be perfect. They’re sweet and chewy, with a subtle crunch of almonds. They only have three ingredients and take just a few seconds to make, and they’ll keep in the freezer for up to a month.

  • 1.5 cups dried apricots
  • 1/2 cup almonds
  • 1/4 cup coconut

Place all the ingredients in a food processor and process until well combined. Line a baking tray with parchment paper and press the mixture into a large, flat rectangle about half an inch thick. Chill in the freezer for at least 30 minutes before cutting into bars. Store the bars in the refrigerator for up to 1 week or in an airtight container in the freezer for up to 1 month

PRIMARY MICRO NUTRIENTS Vitamin A, Vitamin E, Vitamin C, Vitamins B3, B6, Copper, Potassium, Phosphorus, Iron
SECONDARY MICRO NUTRIENTS Calcium, Selenium, Magnesium, Vitamin B2
NUTRITIONAL HIGHLIGHTS and NOTES Antioxidant rich

  • including beta carotene and vitamins A, C, and E
  • polyphenol antioxidants flavonoids

Dietary fiber

  • one cup (165 grams) of sliced apricots provides 8.6% and 13.2% of the RDA for men and women, respectively (study)
FUNCTIONAL BENEFITS Gut health – due to high dietary fiber content

Liver protection – from oxidative stress (study1, study2)

Eye health, including vitamins A and E (study1study2), beta caroten and carotenoids lutein and zeaxanthin

Lung Health

  • moistens the lungs and increases the yin fluids
  • used for dry throat, thirst, asthma, and other lung conditions when there is fluid deficiency

Blood health: treats anaemia due to its high Copper, Iron and Cobalt content

PHYTONUTRIENTS Lycopene, Lutein – prevent macular degeneration, heart disease, cancer and  safeguard against oxidative stress (study1study2study3)

Flavonoids in apricots are mainly chlorogenic acids, catechins, and quercetin (5) that work to prevent oxidative stress by neutralizing free radicals damage linked to obesity and many chronic diseases, such as heart disease (study1study2study3)

PLANT FAMILY
DANGERS Sulphur used as a preservative in dried fruit can cause adverse reactions
RDA Fresh Apricot Dried Apricot
Nutrient Unit per 100g % RDA per 100g % RDA
Water g 86.35 30.89
Energy kcal 48 241
Protein g 1.4 3.39
Total lipid (fat) g 0.39 0.51
Carbohydrate, by difference g 11.12 62.64
Fiber, total dietary g 2 7.3
Sugars, total g 9.24 53.44
Minerals
Calcium, Ca mg 1000 13 1.3% 55 5.5%
Iron, Fe mg 8 0.39 4.9% 2.66 33.3%
Magnesium, Mg mg 420 10 2.4% 32 7.6%
Phosphorus, P mg 700 23 3.3% 71 10.1%
Potassium, K mg 470 259 55.1% 1162 247.2%
Sodium, Na mg 1 10
Zinc, Zn mg 11 0.2 1.8% 0.39 3.5%
Copper, Cu mg 0.9 0.078 8.7% 0.343 38.1%
Manganese, Mn mg 2.3 0.0% 0.0%
Selenium, Se µg 55 0.1 0.2% 2.2 4.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 10 11.1% 1 1.1%
Thiamin mg 1.2 0.03 2.5% 0.015 1.3%
Riboflavin mg 1.3 0.04 3.1% 0.074 5.7%
Niacin mg 16 0.6 3.8% 2.589 16.2%
Pantothenic acid mg 5 0.0% 0.0%
Vitamin B-6 mg 1.7 0.054 3.2% 0.143 8.4%
Folate, total µg 400 9 2.3% 10 2.5%
Choline, total mg 2.8 13.9
Betaine mg
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, IU IU 5000 1926 38.5% 3604 72.1%
Vitamin E, total mg 15 0.89 5.9% 4.33 28.9%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 3.3 2.8% 3.1 2.6%

Additional resources

9 Health and Nutrition Benefits of Apricots from Healthline

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