Nutritional Properties of Apricots: A Summer Fruit Full of Benefits

Apricots are one of the quintessential summer fruits, loved for their sweet and slightly tangy flavor, soft and juicy flesh, and bright color that evokes sunshine. Beyond their delightful taste, apricots are a true powerhouse of nutrients, so much so that they are considered a natural superfood. In this article, we will explore in detail the nutritional properties of this fruit and the many health benefits it offers.

Nutritional Values of Apricots

Apricots are a low-calorie fruit: 100 grams of fresh apricots provide around 45 calories. This makes them ideal for those following a low-calorie diet or looking to maintain a healthy weight without sacrificing taste.

The nutritional composition of apricots per 100 grams is as follows:

• Water: about 86%
• Carbohydrates: 9 g (mainly simple sugars such as fructose and glucose)
• Proteins: 1 g
• Fats: 0.1 g
• Fiber: 2 g

In terms of micronutrients, apricots are particularly rich in:

• Vitamin A (as beta-carotene): essential for healthy vision, skin, and immune system.
• Vitamin C: a powerful antioxidant that strengthens immunity and fights free radicals.
• Potassium: a key mineral for proper muscle and nervous system function.
• Iron, Calcium, Phosphorus, and Magnesium: present in smaller amounts, but still beneficial for overall health.

Apricots also contain polyphenols and flavonoids, plant compounds known for their antioxidant and anti-inflammatory properties.

Main Health Benefits

Eye Protection

Apricots are one of the richest natural sources of beta-carotene, a precursor of vitamin A. This vitamin is crucial for eye health, helping prevent macular degeneration and supporting night vision. Regular consumption of apricots can help preserve eyesight, especially as we age.

Radiant, Protected Skin

Thanks to vitamin C, beta-carotene, and other antioxidants, apricots help fight the signs of skin aging, improving elasticity and giving a natural glow. Beta-carotene also promotes natural tanning and protects the skin from UV damage.

Immune System Support

The high content of vitamin C and antioxidants makes apricots a valuable ally for strengthening the immune system. Eating them during summer can help combat seasonal fatigue and ward off minor illnesses.

Digestive Health

Apricots are a good source of fiber, especially in their dried form. Fiber supports healthy digestion, prevents constipation, and helps maintain a balanced gut microbiota. It also promotes satiety, making apricots a helpful snack for those on a weight-loss diet.

Hydration and Mineral Replenishment

With over 85% water content and high potassium levels, apricots are perfect for staying hydrated during hot weather. They are especially useful for athletes or those who sweat a lot, as they help replenish lost electrolytes.

Antioxidant Effect

The polyphenols and flavonoids found in apricots play an important role in neutralizing free radicals, which are responsible for cellular aging and many degenerative diseases.

Fresh or Dried Apricots?

Fresh apricots are perfect for summer, but you can also enjoy their benefits year-round thanks to dried apricots. However, dried apricots have a much higher calorie and sugar content (about 250 kcal per 100 g) due to water loss. Still, they are a concentrated source of fiber, potassium, and iron, making them an excellent energy snack for athletes or anyone in need of quick nutrition.

Conclusion

Apricots are not just a tasty and refreshing fruit — they are a true health booster thanks to their rich and balanced nutritional profile. Including them in your diet, especially during the summer months, means loading up on vitamins, minerals, and antioxidants that benefit the whole body. Whether fresh, dried, or used in sweet and savory recipes, apricots remain a simple yet extraordinary fruit.