Dried apricots were already valued as travel provisions in ancient times – thanks to their low water content, they did not spoil quickly and were a source of energy for merchant caravans traveling along the Silk Road. Today, although access to fresh fruit is common, dried apricots still remain a valuable element of the diet, provided they are consumed in moderation and in combination with other products rich in protein or healthy fats.
The drying process causes the water to almost completely evaporate from the fruit and the natural sugars and nutrients become concentrated. This is why a portion of dried apricots is much more caloric than fresh ones. 100 g of dried fruit contains on average 241 kcal, while fresh apricots provide about 48 kcal. The difference is fivefold, which is worth taking into account when planning a reducing diet. At the same time, dried apricots remain a rich source of fiber, potassium, magnesium and iron, as well as beta-carotene, lutein and zeaxanthin, which support eye health source.
However, calorie content should not be the only evaluation criterion. The fruit drying process does not eliminate most vitamins and minerals, although the carotenoid content may be reduced. The analysis of Harvard TH Chan School of Public Health (2021) emphasizes that dried fruits, including apricots, retain high health-promoting potential thanks to fiber and antioxidants, despite the partial loss of vitamin C. The glycemic index of dried apricots is in the range 30-50which classifies them as a low or medium product. This means that they do not cause sudden spikes in blood glucose, and thanks to the presence of fiber, they can even support appetite control and stabilization of sugar levels.
Apricots – both fresh and dried – deliver B vitamins, potassium, iron and magnesiumwhich indirectly affect the blood supply and oxygenation of tissues. Vitamin A in the form of beta-carotene supports epidermal renewal processes, and vitamin E acts as a natural “shield” against photoaging caused by UV radiation. Interestingly, in the traditional medicine of Central Asia Apricot seed oil was used topically as a moisturizer and to improve the appearance of the skin – today we know that it contains fatty acids that support the lipid barrier.
As scientists from Inonu University showed in 2020, regular consumption of dried apricots improves the lipid profile in people with elevated cholesterol. Experiment participants who ate a portion of dried apricots every day for 8 weeks they had lower total and LDL cholesterol levelsand at the same time an increase in the activity of antioxidant enzymes was noticed.
In 2023, the Turkish research center TÜBİTAK Marmara published a study that analyzed the impact of regular consumption of dried fruit on the intestinal microbiota. It confirmed that they increase the share of bacteria producing short-chain fatty acids, such as butyrate. This is important because butyrate supports the regeneration of the intestinal epithelium, has anti-inflammatory properties and improves overall metabolic balance.
In 2009, scientists from the Inonu Medical University conducted an analysis in which they assessed the effect of dried apricots on the functioning of the liver in rats with toxin-induced damage. The results showed that a diet enriched with dried apricots improved liver enzyme parameters and reduced oxidative stress.
Dried apricots work great in oatmeal, yogurt, salads and meat dishes. Their natural sweetness balances the taste of bitter leafy vegetables, and when combined with nuts and dairy products, they create a meal with a balanced nutritional profile. However, it is worth remembering that in order to preserve their values, it is best to add them at the end of cooking or baking – heating too long may reduce the content of some antioxidants and vitamins.
It is better not to combine dried apricots with cakes, bars or sweetened drinks, as this may lead to sudden spikes in glucose. It is also unfavorable to combine them with hard-to-digest, fatty foods, which, combined with fiber, can cause flatulence and a feeling of heaviness.. Eating them together with products very rich in sodium, such as chips or highly processed meats, weakens the beneficial effect of potassium on blood pressure. It is also inadvisable to eat them in excess along with other dried fruits, because this combination provides too much sugar and calories, which promotes an energy surplus.
In the Persian tradition, dried apricots were not only an ingredient of dishes, but also an element of refreshing drinks, such as “osh-e aloo bukhara” – a soup based on lentils and apricots, served on hot days. To fully benefit from their value, choose unsulfurized and sugar-free versions. It is best to treat dried apricots as addition to a meal, not its main ingredient. A serving of 4-6 pieces a day (approx. 30-40 g) is enough to reap the health benefits without risking excess sugar.
Sources: Terazgotuje.pl, PubMed Central
