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.
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
|
| FUNCTIONAL BENEFITS | Gut health – due to high dietary fiber contentLiver protection – from oxidative stress (study1, study2)
Eye health, including vitamins A and E (study1, study2), beta caroten and carotenoids lutein and zeaxanthin Lung Health
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 (study1, study2, study3)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 (study1, study2, study3) |
| 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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