Gray hair and wrinkles can be a testimony of wisdom. But in a stressful world we often get caught up in equating our worth with productivity that could weigh on us post-retirement. Everyone, at every stage of life is a gift to the world. That said, aging does bring preventable and costly health challenges that we need to face squarely, from heart diseases, type 2 diabetes, obesity, arthritis, dry skin, falling hair, cognitive decline, stroke and cancer. There is also the possibility of depletion, loneliness and ageism. So, how can we look after ourselves better to ensure we are physically and mentally stronger as we age? Ayurveda is a holistic mind-body science which supports people through a comprehensive approach to live a healthier life right into their sunset years. It emphasizes that aging ( Jara ) is a natural process just like the seasons. It does acknowledge natural degenerative changes but recommends prevention, building resilience and an anti-aging regimen through its br
Full of aroma and fragrance, a perfect sweet taste, a beautiful
orange-yellow colour with random reddish overlay and abundance of
various nutrients, this fruit is none other than ‘apricot’. Apricot
(also called Jardalu, Khubani & Khumani) is a very delightful and
healthy fruit that provides a number of health benefits such as eating
apricots help in lowering high cholesterol level, high plasma glucose
level, high blood pressure, lowers the risk of heart disease and it is
good for the overall gut health. Apricot fruit is not just consumed in
fresh form, but its dried and frozen forms are also available in the
market. Thus, the goodness and wealth of this fruit can be enjoyed
throughout the year.
Health Benefits of Apricots
Apricot
(Khumani) is one such super-fruit with great taste and amazing health
benefits. This fruit may be small in size, but do not underestimate the
goodness of this fruit. Apricot is completely filled with healthy
vitamins, minerals, flavonoids, polyphenols and other health-promoting
compounds. The presence of so many nutrients in this single fruit makes
it beneficial for individuals with type-2 diabetes mellitus, high
cholesterol levels, cardiovascular diseases, individuals with gastric
disorders, and those with weakened immune system. Apricot is one
solution for most of the health disorders. Let’s have a detailed look at
health benefits of apricot:
Nutritional Benefits
Apricot (Jardalu) is nutritious fruit packed with a number of nutrients. Apricot is a rich source of Vitamins:
- Niacin (Vitamin B3)
- Pantothenic Acid (Vitamin B5)
- Riboflavin (Vitamin B2)
- Thiamine (Vitamin B1)
- Vitamin A (Beta-Carotene)
- Vitamin C
It
also contains good proportions of minerals such as potassium,
magnesium, selenium, phosphorus, zinc, iron and calcium. Besides this,
apricots also contain various metabolites such as sterol derivatives,
Glucosides, carotenoids, polyphenols, polysaccharides and fatty acids.
It also possesses antioxidant, anti-inflammatory, anti-mutagenic and
cardio-protective properties. Such properties of apricot are attributed
to the richness of vitamins, minerals and metabolites present in it.
Rich in Carotenoids
Apricot
is extremely rich and abundant in carotenoids. These carotenoids are
not just responsible for the beautiful color they provide but they are
also very beneficial for good health. Carotenoids present in apricot
include:
- BETA-CAROTENE
- BETA-CRYPTOXANTHIN
- GAMMA-CAROTENE
- LYCOPENE
Out
of the total carotenoid content, beta-carotene contributes up to
70-80%. All these carotenoids are powerful antioxidants that scavenge
the harmful free radicals, fight oxidative stress and keep diseases and
disorders at bay.
Natural Sugars & Dietary Fiber
Apricot
contains natural sugars such as sucrose, fructose and glucose. The
presence of these sugars gives it a sweet taste, and this makes apricot
extremely suitable for desserts. Thus, you can use apricot pulp or flesh
for desserts and avoid adding refined sugars.
Besides this
apricot (Jardalu) is also a rich source of dietary fiber, pectin. Such a
carbohydrate composition makes apricot a perfectly balanced fruit. The
high fiber content of apricots makes it suitable for individuals with
high cholesterol level, type 2 diabetes mellitus, hypertension and heart
disease.
Rich in Antioxidants
Apricot is
an excellent source of beta-carotene that protects low-density
lipoprotein (LDL) cholesterol from oxidation, thus preventing heart
disease. Vitamin C and lycopene are two other powerful antioxidants
present abundantly in antioxidants.
Some researches and studies
have shown that dried apricots have lesser antioxidants as compared to
fresh ones. Such a decrease in their antioxidant content may be due to
‘hot air drying process’ which may be used to make dried apricots.
Rich in Polyphenols
A
very early research reported that two polyphenols were isolated from
apricots. These include QUERCETIN and ISOQUERCETIN. Furthermore, other
polyphenols were identified such as:
- CHLOROGENIC ACID
- NEOCHLOROGENIC ACID
- PROTOCATECHUIC ACID
- NARINGENIN
- EPICATECHIN
- RUTIN
The
amount of CHLOROGENIC ACID, EPICATECHIN and RUTIN were higher in peels
than the pulp. Each of these polyphenols provides a different health
benefit. Thus, eating an apricot daily is very healthy.
Therapeutic Benefits of Apricots
Hypertension or High Blood Pressure
Consuming
fruits and vegetables have always been beneficial for individuals with
hypertension. Apricot (Jardalu) is one such fruit with an abundant
source of blood pressure-lowering nutrients such as dietary fiber
(pectin), potassium and magnesium. Both potassium and magnesium help in
vasodilation, that is, they help the inner walls of blood vessels to
relax and thus, causes widening of the blood vessels. This leads to easy
and smooth blood flow throughout the body.
This Apricots have
shown to have an anti-hypertensive effect that helps to lower high blood
pressure in individuals with hypertension.
Liver Diseases
Scientific
studies have also discovered the liver-protective role of apricots
(Khubani). Taking some medications may have an ill effect on liver and
such a person may end up with liver problems. Certain animal studies
have found that consuming apricots may reduce the level of oxidative
stress, inflammation and restore the activities of superoxide dismutase,
a powerful antioxidant.
The presence of beta-carotene in apricots
neutralizes the harmful radicals, fights oxidative stress, and reduces
inflammation. Eating apricots daily further showed a reduction in the
liver injury. Thus, the presence of beta-carotene in apricots helps to
ameliorate the hazardous effects of certain medications on liver.
However, these positive effects of apricots have been observed in animal
studies only. Further studies are needed to identify the effect of
consuming apricots on liver diseases in humans.
Tuberculosis
The
anti-tubercular effects of apricot have been observed by various
studies. Such an effect is due to the presence of phytochemicals,
flavonoids, antioxidants and other health promoting compounds in apricot
that may inhibit the activity of bacteria that causes tuberculosis. In
addition to this, apricot possesses anti-inflammatory, antioxidant and
inhibitory activity against several enzymes.
Furthermore, the
anti-tubercular effect of apricot fruit extract was compared to the
effect of ISONIAZID, an important drug used in the treatment of
tuberculosis. It was observed that both apricot and ISONIAZID had same
effects and thus, apricots can be given to patients with tuberculosis.
Anti-Bacterial & Anti-Microbial Activity
Several
scientific studies have found that apricot (Khubani) extracts have a
remarkable anti-bacterial and anti-microbial activity against gram
positive and gram-negative bacteria, staphylococcus aureus as well as
tuberculosis mycobacterium.
Type 2 Diabetes Mellitus
Apricots
are an abundant source of dietary fiber and flavonoids that help in
lowering the plasma glucose level in individuals with type 2 diabetes
mellitus. When apricots are consumed, the dietary fiber present in it
forms a viscous gel in the stomach and due to such a gel formation,
glucose is released slowly and thus, the plasma glucose level does not
spike immediately after eating apricot.
Furthermore, the presence
of flavonoids also helps in reducing the plasma glucose levels.
Anthocyanin present in apricots has shown to prevent oxidative stress by
lowering the load of harmful free radicals. Thus, it can be concluded
that apricot has a great ability to lower plasma glucose level and this
is possible due to its high fiber and antioxidant content.
Gastric Ulcer
Apricots
(Khubani) has anti-inflammatory properties. During gastric ulcers, the
inflammation in the stomach increases. Thus, eating apricots may help to
reduce the inflammation levels and help in quick healing. Some studies
have even showed that foods with high antioxidant content can scavenge
the free radicals and protect the gastric lining against damage and
injury. In addition to this, apricot possesses a significant antioxidant
potential and thus, protects against gastric ulcer. The presence of
flavonoids and phenolic compounds are also responsible for
anti-ulcerogenic effect of apricot.
High Cholesterol Levels
Dietary
fiber (pectin) present in apricot plays a protective role and helps in
lowering high cholesterol level in the body. It binds the bile acid,
throws it out of the body, and thus prevents its reabsorption in the
blood. The liver uses cholesterol in the blood to produce bile acid in
order to replace the lost bile acid. This further lowers the level of
LDL – low-density lipoprotein cholesterol (unhealthy) and total
cholesterol levels. Each time bile acid is excreted, cholesterol is used
to replace the lost bile acid. In this way, eating fiber rich apricots
can lower the cholesterol levels and reduce the risk of cardiovascular
disease and stroke.
Cardiovascular Diseases
Uncontrolled
plasma glucose levels, high blood pressure and altered lipid profile
are the risk factors for the development of cardiovascular diseases.
Various studies have shown the protective role of eating apricots
against these conditions. Its high potassium, dietary fiber, flavonoids
and Polyphenolic content improves the overall health. Furthermore, a
flavonoid named ‘Quercetin’ has shown to reduce the risk of heart
diseases. Beta-carotene and lycopene activity in apricot has also shown
to have heart-protective properties. Thus, eating apricots daily may
protect your heart against various diseases.
Side Effects of Dried Apricots
Unlike
fresh apricots, dried apricots are available throughout the year. These
dried apricots are treated with sulphur dioxide to preserve their color
and flavor. It also prevents microbial damage. The presence of sulphur
dioxide in dried apricots does not possess a great health risk, but
individuals who are sensitive to sulphur dioxide can be at a major risk.
A few studies have shown that sulphur dioxide may induce a
life-threatening attack of asthma. Thus, before buying always check out
for dried apricots that are sulphate free, such apricots can be safely
used without any risk of adverse reaction.
Ways to Eat Apricot
- Eat it whole: When you eat fresh whole apricot, you get more of dietary fiber, antioxidants, flavonoids and polyphenols.
- Dried apricots: They are easily available throughout the year
- Eat apricots in frozen form
- Make your own apricot juice
- Blend some fresh yogurt and apricot together to make some refreshing apricot smoothie
- Children or elders with dental problems can enjoy fresh apricot pulp
- Enjoy your bowl of cereal with some chopped apricot
- Fruit pancakes taste amazing when apricots are added
- Add some sliced apricots to your fruit salad
- Make your own apricot yogurt
- Replace refined sugar in desserts with fresh apricot pulp, for example- apricot pudding or apricot custard
- Replace jams made with artificial colors and preservatives with homemade apricot sauce
- Make your own apricot milkshake. You can even combine it with other fruits such as banana-apricot milkshake or fig-apricot milkshake
How to Select Apricots
It
is very well know that apricots (Khubani) are very rich in a number of
nutrients and eating such a nutrient rich fruit will obviously provide
many health benefits. But selecting the right kind of fruit is also very
important. Apricot with dull appearance or not so firm texture is
surely not a good choice. Proper selection and careful storage of
apricots is something you should always keep in kind.
Size:
Some apricots may look small and shriveled. This happens when a lot of
fluid and moisture is lost from the fruit. When moisture is lost from
apricots it’s not just the loss of fluid but many important vitamins,
minerals and flavonoids are also lost. Therefore, pay special attention
towards the size while purchasing apricots.
Color:
No doubt apricot has a very beautiful color. Its yellow-orange color
with red tinge in between makes it one of the most attractive fruit. It
is true that many people consume apricot just because of the way it
looks. While purchasing apricots, appearance and looks become a very
important factor. When apricot begins to ripen, the amount of
chlorophyll (pigment responsible for its green color) in it decreases
and the amount of beta-carotene (pigment responsible for yellow-orange
color) in it increases. Thus, a properly ripe apricot will have a
beautiful yellow-orange color but an over-ripe apricot will have a
darker shade. Thus, while purchasing always look for apricots with
bright yellow-orange color.
Texture: The presence
of polysaccharides in apricot is responsible for its firm texture. The
pectin polymers become less tightly bound and thus, the fruit softens.
An over-ripe apricot will have less of polysaccharides and the texture
will be less firm. Thus, such a fruit will have a soft texture. Always
purchase apricots with firm texture.
Taste: It is
very well known that apricot has a sweet taste. The taste of apricot
reduces when it is stored for more than 8 days. Such a decrease in the
taste may be due to degradation of polysaccharides or carbohydrates into
simple compounds. Taste alterations may also be due to formation of
phenolic compounds.
Flavor: As apricot ripens,
the overall flavor improves. This may be due to formation of organic
acid, soluble sugars, alcohols and other volatile compounds that
enhances the overall flavor. However, if apricots are stored for too
long the flavors may decrease and you may not be able to enjoy it.
How to Store Apricots
Unripe
or immature apricots can be stored in a paper bag or you can simply
wrap the apricots with a clean paper and keep it at room temperature for
at least 2 to 3 days. This will help them to ripen quickly.
If you have already purchased ripe apricots you can easily store it in the refrigerator in an airtight or sealed container.
In
case of over-ripe apricots, use them immediately. If you further store
them, it will affect their taste, flavor and overall palatability.
Fruit Description & History of Apricot
Apricot,
also known as Prunus Armeniaca, is a stone fruit that belongs to
ROSACEAE family. It is a drupe, which is similar to plum with a thin
outer skin (peel) that encloses the flesh. Apricot tree is a small tree
that grows about 8 to 12 meters. Apricot looks somewhat similar to a
small peach. Its diameter is around 1.5 to 2.5 cm and is yellow to
orange in color. The side of the fruit, which is exposed to sun, is
tinged with beautiful red color. The surface of apricot has small hair
on it, which makes it smooth and velvety. The flesh of apricot fruit is
less juicy but firm. The flavor, taste and aroma of apricot fruit is
cherished by the consumers all over the world. The presence of natural
sugars in apricots that imparts a sweet taste is the most appreciable
quality characteristics.
Apricot first originated in China, in
other words it is native to western and central China. It was then
introduced to Italy around 100 B.C. Somewhere around 13th century
apricot was brought to England and by 1720s to North America where it
gained a lot of popularity. The major producers of apricot are Spain,
Greece, Turkey and France. Major apricot producing states in India are
Uttaranchal, Jammu and Kashmir and Himachal Pradesh.
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