Health Benefits & Side Effects of Apricot (Khubani)

What is Apricot (Khubani)?

Apricots, also known as Armenian plums are flavorful fruit with unique & pleasant taste. They look like smaller versions of peaches and are extremely nutritious. Apricots are low in calories, high in fibre, additionally they contain vitamin A, vitamin C, vitamin E, potassium, lutein, beta-carotene and more. Apricots are widely consumed fresh and dried and are good for eye health, gut health, skin health, heart health, and more. 

Apricots are grown in warm climates and the harvest season usually runs from May to June. The nutrition-rich fruit needs cold winters to flower properly and warm, dry summers to ripen. The fruit is scientifically called Prunus Armeniaca. Additionally, apricots are also referred to as Khubani, Albaricoque, Abricot, and more. In India, apricots are grown in Himalayan regions like Ladakh, Himachal Pradesh, Jammu and Kashmir, and Uttarakhand. 

What are the Nutritional values of Apricot (Khubani)?

The stone fruit has impressive nutrient content and is known to be a native of China or Central Asia and has been cultivated for more than 4000 years. Additionally, dry apricots are more nutritious than fresh apricots in terms of certain nutrients. 

• Vitamins: Vitamin A, vitamin C, vitamin E, and vitamin K.
• Minerals: Phosphorus, potassium (potassium rich foods), iron (iron rich foods), calcium, magnesium, and zinc. 
• Antioxidants:, Zeaxanthin, beta-carotene, and lutein.
• Other Nutrients: Carbohydrates, fibre, and protein. 

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Apricot Nutritional Chart 

The table below showcases the nutritional composition of 80 gms of Apricot:

Did you know? Apricots are 86% water and due to their tastiness apricots are cooked in different forms like snacks and salads. 

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What are the Benefits of Apricot (Khubani)?

Apricots are widely consumed given their taste, though they are just not about taste, they have some real health benefits, making them a perfect healthy snack. Additionally, apricots are being used in Ayurvedic medicines to treat various conditions. Some of the major benefits of consuming apricots include:

• Provide Essential Nutrition:

  The primary benefit of consuming apricots is that it provides the body with essential vitamins, minerals, and antioxidants. The skin of the fruit is high in fibre and nutrients, thus it should be eaten whole & unpeeled.

• Promote Skin Health:

  Eating apricots is also linked to better skin health. The fruit is high in antioxidants, vitamin C, and vitamin E, which protects the skin against sun damage, wrinkles, and other environmental pollutants. Additionally, vitamin C helps boost collagen production promoting skin health.

• Support Gut Health:

  Apricots are high in fibre (high fibre rich foods you should eat) which helps regulate bowel movements and promote gut health. Apricots are also a good source of soluble fibre which also feeds the healthy gut bacteria boosting digestive health (tips for better digestive health).

• Strengthens Immunity:

  The nutritional content, particularly vitamin A & vitamin C are known to strengthen the immune system and help the body fight infection.

• Promote Eye Health:

  Eating apricot is also linked to better eye health. The fruit is a good source of vitamin A (beta-carotene) which helps maintain good vision and prevent other eye issues.

• Protects the Liver:

  Apricots are high in antioxidant content and help protect the liver from oxidative stress, protecting the liver from damage. 

1. Improves Eye Health
2. Boosts Skin Glow & Elasticity
3. Aids Digestion
4. Strengthens Immunity
5. Supports Heart Health
6. Keeps the Body Hydrated
7. Fights Inflammation
8. Promotes Faster Skin Healing

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What are the Side Effects of Apricot (Khubani)?

Apricots are generally considered safe when consumed in moderation. However, there are possible side effects caused by overeating, including:

• Digestive issues may arise due to high fibre content of apricots. If consumed excessively can cause discomfort like bloating, gas, diarrhoea, etc.
• Consuming excessive apricot seeds (kernels) can be toxic and cause symptoms like nausea, vomiting, and dizziness. 
• Consuming apricots can sometimes interfere with medications, particularly blood-thinning medication as apricots are high in vitamin K.

The correct way to eat apricots is in moderation. The nutrient rich fruit should ideally be consumed wholly without peeling them. Also, apricots can be enjoyed fresh, dried, or cooked. Adding apricots  to your daily diet can prove to be beneficial to promote overall health and provide the body with essential nutrition. 

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FAQs

Does apricot increase weight?

When consumed in moderation apricots do not cause weight gain.

Is apricot seed edible?

No, apricot seeds, particularly the kernels within, are not considered safe to eat.

Are apricots good for diabetics?

Yes, apricots are good for diabetic patients, but moderation is the key. 

Is apricot safe during pregnancy?

Yes, apricots are considered safe and healthy during pregnancy.