9 Health Benefits Of Dried Apricots & How Many To Eat In A Day

The benefits of dried apricots are well-documented and range from helping manage diabetes to reducing inflammation. A dry apricot is as nutritious as fresh apricots, minus the water content (1).

They contain iron, fiber, potassium, and vitamins A, C, and E. Moreover, they are a rich source of energy. One cup of these dried fruits can provide you with 313 calories (2)!

The high fiber content of dried apricots plays a big role in easing constipation. They also boost your eye health, thanks to the presence of antioxidants like zeaxanthin and lutein. This article explores the benefits of these nutritious fruits and their recommended daily intake. Read on!

Know Your Ingredient: Dried Apricots

What Is It?
It is the dehydrated or dried version of an apricot that has little to no water content.

What Are Its Benefits?
It may help to improve digestion, regulate blood sugar levels, and support a healthy immune system.

Who Can Use It?
Those looking for nutritious healthy snacks, to improve bone and eye health, or to lose weight, pregnant or nursing mothers, and people with anemia, diabetes, and digestive issues.

How Often?
Consuming half a cup of dried apricots twice a day is recommended.

Caution
Those with diabetes and high blood pressure or people taking medications like antibiotics should avoid consuming excess dried apricots.

What Are The Benefits Of Having Dried Apricots?

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.

1. Are Rich In Nutrients

Dried apricots are rich in vital nutrients. They are replete with potassium, fiber, and several other nutrients.

A hundred grams of dried apricots (or about 30 dried apricot halves) contains the following (2):

• 241 calories
• 4 g of protein
• 5 g of fat
• 63 g of carbohydrates
• 3 g of fiber
• 1160 mg of potassium
• 55 mg of calcium
• 3 mg of iron
• 32 mg of magnesium
• 71 mg of phosphorus
• 2 mcg of selenium
• 180 mcg of vitamin A
• 1 mg of vitamin C
• 10 mcg of folate

Apricots of different cultivars contain varying amounts of polyphenolicⁱ  XCompounds naturally present in plants, which are rich in antioxidants that help them resist bacterial and fungal infections. compounds. These commonly contain gallic acid, rutin, epicatechin, ferulic acid, p-coumaric acid, catechin, procyanidins, caffeic acid, epigallocatechin, and chlorogenic acid (3).

2. May Help With Weight Loss When Taken In Moderation

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.

Six dried apricots (40 grams) contain about 10 grams of total fiber (4).

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).

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.

3. May Be Beneficial During Pregnancy

This dried fruit contains iron that may help improve blood health.

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).

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).

4. May Help Treat Anemia

The iron in apricots could help in the treatment of anemia.

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).

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).

In a survey it was found that around 25% of people globally have anemia. Iron deficiency is the most common cause of anemia and accounts for 50% of all cases. Iron deficiency is prevalent in developing countries, but in men under 50 years old in the United States, the rate is just 1%. However, low-income households in the US are particularly at risk. Women of childbearing age in the US have a higher rate of 10% due to losses from menstruation, while 9% of children ages 12 to 36 months are iron-deficient.

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).

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.

5. May Help Relieve Constipation

The fiber in dried apricots may play a role here.

Dietary fiber increases stool bulk and accelerates its movement through the colon (10).

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).

Dried apricots contain fiber and can aid in constipation treatment (11).

6. May Aid Diabetes Treatment

Dried fruits, like apricots, have a low glycemic index. As per studies, they would not increase blood glucose levels excessively (12).

Moderate amounts of fructose from dried fruits (including dried apricots) may also help control postprandial glucose levels (12).

Dried apricots were also found to have beneficial effects on insulin levels (13).

7. May Promote Eye Health

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 phototoxicⁱ  XA toxic response of the skin when exposed to certain chemical substances, or radiations like the UV rays of the sun. damage (14). They may also lower the risk of cataracts (14).

8. May Improve Bone Mineral Density

Low bone mineral density is common in aging and post-menopausal women. It is the leading cause of osteoporosisⁱ  XA condition in which bones become weak and brittle and more prone to fractures due to low bone mass and mineral density. , osteoarthritisⁱ  XThe most common form of arthritis that affects flexible tissues at the end of the joints and causes pain. , and other similar bone disorders (15). The boron in dried apricots may help improve bone mineral density.

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).

9. May Protect Your Skin From Damage And Aging Effects

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).

Trivia

According to the Food and Agriculture Organization, Turkey is the world’s top producer of dried apricots, producing 95,000 metric tonnes every year. The Malatya-Elazığ-Erzincan region produces 85-90% of the world’s dried apricots.

How Many Dried Apricots Can You Eat In A Day?

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).

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.

The best time to eat dried apricots is early morning on an empty stomach. Nilofar Pendhari, a registered clinical nutritionist, says, “It is a good source of potassium and magnesium, which have a calming effect.” She adds, “Soaking dried apricots overnight helps remove sulfites used to preserve them. Soak them overnight or for at least 4-5 hours in warm water.”

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.

Dried fruits that are improperly stored may be contaminated by toxins and other fungi (18), (19).

Certain dried fruits in the market are also preserved using sulfur dioxide, which may trigger asthma in susceptible individuals (20).

Fun Fact

The kernels of the apricot pit are poisonous until they are roasted. These roasted kernels are used to flavor liquors.

You can easily dry some apricots at your home to get this delicious and nutritious ingredient. Keep reading to learn more.

How To Make Dried Apricots At Home

• Start with ripe, fresh apricots. The quality of the fruit affects the final result.
• Rinse the apricots thoroughly and cut them in half. Remove the pits.
• Dip the halves in a mixture of lemon juice and water (1:3) to prevent browning.
• Place the apricot halves, skin-side down, on baking sheets or drying trays.
• You can sun-dry them by placing the trays in direct sunlight for several days or use a food dehydrator set to a low temperature (around 135°F or 57°C).
• The apricots are ready when they are pliable but without moisture. They should not feel sticky.
• Allow them to cool completely, then store them in airtight containers.

Infographic: Reasons To Add Dried Apricots To Your Diet

Apricots dried or fresh are considered a superfood due to their immense health benefits. Dried apricots are a popular snack and can help you stay healthy and fit in this fast-paced life. Check out the infographic below to learn the key reasons to include dried apricots in your regular diet plan.

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Frequently Asked Questions

How many dried apricots are too many?

According to Pendhari, “The recommended portion is 30 g (3 or 4) apricots/ day. Consuming excess can cause gas, abdominal cramping, bloating, constipation, or possibly diarrhea.”

Can eating dried apricots give you gas?

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).

Should you wash dried apricots?

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.

How can you enjoy dried apricots?

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).

Are dried apricots anti-inflammatory?

Dried fruits, in general, have some anti-inflammatory benefits. However, there is no direct research stating the anti-inflammatory effects of dried apricots.

Are dried apricots high in sugar?

Dehydrated apricots do not have any more sugar than fresh apricots. However, as natural sun-dried apricots lose almost all their water content, the sugars become more concentrated and the fruits become smaller in size as compared to fresh apricots. A quarter cup of dried apricots contains approximately 17 grams of sugar.

What is the best time to eat apricots?

You can eat apricots at any time of the day. However, as they are naturally sweet and chewy, they are often eaten as a dessert after meals at night.

Do dried apricots have melatonin?

Yes, apricots have melatonin, which makes them an ideal late-night snack.

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Staci GulbinMS, MEd, RD, LDN

   

Staci Gulbin is a registered dietitian, freelance writer, health editor, and founder of LighttrackNutrition.com. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry. Staci has also been applying her health and wellness knowledge to writing and editing for websites, such as CDiabetes,...more

• Nilofar PendhariCertified Clinical Nutritionist

  Nilofar Pendhari is a Certified Clinical Nutritionist with 9 years of experience in dietetics. She specializes in weight loss and management and charts out effective diet plans to help her clients meet their fitness and weight loss goals.
  
  Nilofar Pendhari is a Certified Clinical Nutritionist with 9 years of experience in dietetics. She specializes in weight loss and management and charts out effective diet plans to help her clients meet their fitness and weight loss goals.

Ravi Teja TadimallaSenior Editor

 

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Arshiya SyedaSenior Editor

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more