What are the real health benefits of Dried Apricots?

Dried Apricots contain interesting levels of antioxidant nutrients which help fight against the harmful impact of oxidative stress on the body.. The latter is an imbalance between the endogenous production of oxidizing molecules and dietary intake of antioxidants. It has harmful long-term consequences for the body: cardiovascular diseases (lipid oxidation), neurodegenerative diseases (protein oxidation), cancers (DNA oxidation), injuries in athletes, etc.

In the event of an imbalance linked to overoxidation, it is recommended to promote dietary intake of antioxidants. With this in mind, Dried Apricots are wise because 50 g of Dried Apricots (5 to 6 Dried Apricots) contain:

• 23% of RDA for vitamin E : present in the form of alpha-tocopherol in Dried Apricots, vitamin E contributes to forming glutathione peroxidase with selenium. The latter is the main antioxidant enzyme in the body. It helps limit the oxidation of membrane lipids by being present in extracellular fluids, the oxidation of proteins in the cytosol, as well as the oxidation of DNA in the mitochondria. Additionally, vitamin E allows for the direct scavenging of superoxide, as well as the upregulation of antioxidant enzymes.

• 22.5% of copper RDA : like manganese, copper is one of the metals used to form superoxide dismutase. To be more specific, copper combines with zinc to form copper-zinc superoxide dismutase.

• 18% of RDA for selenium : this mineral is essential for the production of selenoproteins such as glutathione peroxidase. This enzyme is made up of four subunits, each containing one atom of selenium. As mentioned previously, glutathione peroxidase limits the oxidation of membrane lipids, proteins and DNA. It is considered the most important cellular antioxidant enzyme in the body.

• 11% of the recommended daily intake (RDA) of “vitamin A” : Dried Apricots do not actually contain vitamin A, but rather its precursor: beta-carotene. It is estimated that 12 µg of beta-carotene makes it possible to form 1 µg of vitamin A. This antioxidant pigment helps fight against oxidative stress by trapping the dioxygen formed under the action of ultraviolet (UV) rays. It thus helps protect cell membranes.

• 7% of RDA for manganese : manganese is one of the metals (iron, copper, zinc, and nickel) used to form superoxide dismutase. The latter neutralizes the superoxide anion, which is a highly toxic free radical. Superoxide dismutase has been the subject of numerous studies and may help prevent premature aging of cells.

Dried Apricots alone cannot fight against oxidative stress. They must therefore be consumed as part of a balanced, varied diet rich in antioxidants to optimize antioxidant intake and fight against oxidative stress.

Advice from the dietician-nutritionist:

• Foods rich in antioxidants are spices (Turmeric, Cumin, curry), aromatics (Thyme, Laurel, Rosemary), as well as “colored” fruits and vegetables (their colored pigments are antioxidants) and oilseed fruits (Almonds, Brazil nut, Pecan nuts, Cashew nuts, Peanuts…).

• Do not hesitate to sprinkle dishes with spices and aromatics, or to integrate them directly into cooking dishes to optimize antioxidant intake.

• Consume a maximum of 5 to 6 Dried Apricots per day, which corresponds to approximately 50 g. They can be eaten as is or in pieces throughout the day.

• Integrate Dried Apricots into the following preparations to make them easier to take: muesli, main course, dairy products, mixed with other oilseeds or as a dessert.

• Consuming Dried Apricots during a snack with oleaginous fruits such as Almonds or Cashews is wise to optimize antioxidant intake.

Dried Apricots contain high levels of beta-carotene, which helps form “ vitamin growth”: vitamin A. In fact, 12 µg of beta-carotene makes it possible to form 1 µg of vitamin A, also called retinol. Vitamin A is essential for the development of the embryo, the renewal of tissues (skin and intestinal mucosa), as well as the growth of cells (particularly bone). This is the reason why the daily requirements in pregnant women (700 µg Retinol Equivalent = ER) and in breastfeeding women (1300 ER), initially estimated at 600 ER by ANSES (National Health Security Agency of Food, Environment and Work), are higher.

Two servings of Dried Apricots (approximately 5 to 6 Dried Apricots) provide 1080 µg of beta-carotene, which corresponds to 135% of the RDA for “vitamin A”. However, “vitamin A” requirements are estimated in the form of retinol equivalent. In this sense, the 1080 µg of beta-carotene from Dried Apricots produces 90 µg of retinol, which corresponds to 11.5% of the RDA for vitamin A in pregnant women, and 7% of the RDA in breastfeeding women.

Advice from the dietician-nutritionist:

• Introduce Dried Apricots as part of a balanced and varied diet to justify their beta-carotene intake. The main sources of vitamin A according to ANSES are offal, egg yolk and butter. As for the main sources of beta-carotene, they are vegetables (carrots, sweet potatoes and green leafy vegetables) and fruits (Mangoes and melons).

• Consume a maximum of 5 to 6 Dried Apricots per day, which corresponds to approximately 50 g. They can be eaten as is or in pieces throughout the day.

• Integrate Dried Apricots into the following preparations to make them easier to take: muesli, main course, dairy products, mixed with other oilseeds or as a dessert.

• It is often said not to consume Dried Apricots for their “vitamin A” content. It is true that an excess of vitamin A (estimated at more than 3000 µg per day) can cause congenital malformations, fatigue, nausea, vomiting, orange skin on the hands, as well as liver problems. However, dietary intake of provitamin A (beta-carotene) is safe for the general population, including pregnant women. Only smokers should be vigilant, because excess beta-carotene can increase the risk of lung cancer.

Dried Apricots help form the “eye vitamin” thanks to their high beta-carotene content.. As seen previously, beta-carotene helps form vitamin A, also called retinol. This vitamin plays a vital role in the mechanism of vision. It allows adaptation to darkness (also called twilight light) via the synthesis of rhodopsin, which is the light-sensitive pigment present in rods. The latter are part of the two types of photoreceptor cells of the retina with the cones.

In addition to this, vitamin A ensures color vision, and prevents age-related macular degeneration (AMD). AMD is one of the major causes of vision loss in people over 65 years old. Finally, the beta-carotene contained in Dried Apricots helps protect the lens of the eye.

Advice from the dietician-nutritionist:

• Introduce Dried Apricots as part of a balanced and varied diet to justify their beta-carotene intake. The main sources of vitamin A according to ANSES are offal, egg yolk and butter. The main sources of beta-carotene are vegetables (carrots, sweet potatoes and green leafy vegetables) and fruits (Mangoes and melons).

• Consume a maximum of 5 to 6 Dried Apricots per day, which corresponds to approximately 50 g. They can be eaten as is or in pieces throughout the day.

• Integrate Dried Apricots into the following preparations to make them easier to take: muesli, main course, dairy products, mixed with other oilseeds or as a dessert.

• The dietary intake of beta-carotene from Dried Apricots is safe for the general population, except for smokers who can develop lung cancer in the event of excess beta-carotene intake.

In addition to their interesting antioxidant content, Dried Apricots are rich in potassium, a mineral which helps prevent blood pressure disorders.. In fact, potassium is linked to sodium to optimize the entry and exit of molecules into cells. An imbalance in the sodium-potassium balance leads in the long term to cellular imbalances causing blood pressure disorders, which is a risk factor and aggravator of cardiovascular diseases.

However, the daily diet tends to be too rich in sodium, but not enough in potassium. Therefore, it is essential to optimize food intake rich in potassium such as Dried Apricots. In fact, two servings of Dried Apricots provide 700 mg of potassium, which corresponds to 36% of the RDA for potassium. In summary, Dried Apricots help prevent blood pressure disorders, and therefore cardiovascular diseases.

Advice from the dietician-nutritionist:

• Dried Apricots should be included in a balanced, varied diet, rich in potassium and not excessive in sodium to optimize their preventive benefits on blood pressure disorders.

• To prevent cardiovascular disease, dietary intake of good quality fats (polyunsaturated fatty acids, omega-3/omega-6 ratio, not excessive in saturated fatty acids) and antioxidants are essential.

• Practice regular physical activity adapted to avoid developing cardiovascular disease as much as possible. Being active may be enough for older adults (walking, going down stairs, getting up regularly, etc.).

• Consume a maximum of 5 to 6 Dried Apricots per day, which corresponds to approximately 50 g. They can be eaten as is or in pieces throughout the day.

• Integrate Dried Apricots into the following preparations to make them easier to take: muesli, main course, dairy products, mixed with other oilseeds or as a dessert.

Dried Apricots are foods high in sugar, but that does not mean that people with diabetes cannot eat them. Dried Apricots are rich in fructose and fiber, two components which allow Dried Apricot to have a low glycemic index (GI). Indeed, fructose is a sugar which naturally has a low GI compared to other sugars: glucose (high GI) > sucrose (medium GI) > lactose (low GI) > fructose and amylopectin (low GI) > amylose (low GI) down).

In addition to this, fiber helps trap nutrients from the food bolus to prevent the intestinal villi (“fingers” that catch and absorb nutrients) from easily absorbing nutrients. As a result, the fibers present in Dried Apricots slow down the absorption of sugars. The glycemic index therefore does not undergo spontaneous elevation.

Thanks to their fructose and fiber content, Dried Apricots can therefore be consumed by people with diabetes because they have a low GI estimated at 35. However, it is still recommended to avoid consuming these on an empty stomach or between meals because their sugar content remains high. It may also be wise to reduce the daily quantity to one serving per day (2 to 3 Dried Apricots).

Dried Apricots alone cannot relieve constipation. In fact, it is recommended to consume more than 30 g of fiber per day in case of constipation, favoring insoluble fiber. The latter are known to regulate intestinal transit through a laxative effect. However, Dried Apricots contain very interesting fiber contents (4 g of fiber for 50 g of Dried Apricots). In addition, they have polyphenols which help reduce inflammation caused by constipation.

However, despite the interesting polyphenol and insoluble fiber content of Dried Apricots, no study shows a beneficial effect of consuming Dried Apricots in cases of constipation. They are therefore not considered a first-line treatment for constipation. Dried Apricots can still be included in a balanced diet rich in fiber, as well as optimal hydration, to fight against constipation. Concerning the foods to favor, Prunes and the Psyllium have already proven themselves in serious studies against constipation.

It is often said that the soluble fiber content of Dried Apricots helps relieve diarrhea. However, it is rather the opposite effect. Indeed, their soluble fiber content is quite low compared to their insoluble fiber content. The latter are known to have an irritating effect, thus promoting an acceleration of intestinal transit. As a result, the insoluble fibers contained in Dried Apricots can prolong, or even cause, diarrhea if consumed excessively. Thus, an excess of Dried Apricots can prolong diarrhea, or even cause it.

However, a moderate consumption of Dried Apricots (2 to 3 Dried Apricots max per day) can be wise in order to provide energy to the body. In fact, it can be difficult to find an appetite during diarrhea. Dried Apricots would therefore provide calories for a person who appreciates them and who wishes to consume them. Be careful not to exceed 2 to 3 Dried Apricots maximum.

• Dried Apricots may contain sulfites, which are salts added as preservatives and antioxidants in dried fruit. In the event of an allergy to sulphites, it is advisable to check that the Dried Apricots purchased do not contain them by looking at their traceability and quality controls.

• If consumed excessively, Dried Apricots can prolong diarrhea. It is therefore recommended to consume Dried Apricots in moderation (5 to 6 Dried Apricots max per day), and not to exceed 2 to 3 Dried Apricots in case of diarrhea.

• Dried Apricots can be responsible for oral allergy syndrome. The latter causes an allergic reaction to certain plant proteins. It occurs following regular exposure to pollen and forms a “cross allergy” with Dried Apricots. People sensitive to pollen should therefore ensure that the consumption of Dried Apricots does not cause their pollen allergy to persist (chronic rhinitis in particular).

• It is often said not to consume Dried Apricots for their “vitamin A” content. It is true that an excess of vitamin A (estimated at more than 3000 µg per day) can cause congenital malformations, fatigue, nausea, vomiting, orange skin on the hands, as well as liver problems. However, dietary intake of provitamin A (colored fruits and vegetables) is safe for the general population, including pregnant women. Only smokers should be vigilant, because excess beta-carotene can increase the risk of lung cancer.

• Nothing has been noted to date on the risk of excess vitamin E in general. However, meta-analyses and a study show that excess vitamin E associated with selenium supplementation induces a risk of mortality, as well as a risk of prostate cancer. Excess vitamin E tends to be controversial even if nothing is written in official agencies at present. Regarding the vitamin E content of Dried Apricots, it seems safe at present.