How to Choose the Dried Apricots
Dried Apricots: Surprising Benefits That You Should Know
What Is It?
Dried apricots are a popular and nutritious snack made by removing the moisture from fresh apricots through a drying process. Apricots are small, orange fruits that belong to the Rosaceae family and are closely related to peaches, plums, and cherries. They have been cultivated for thousands of years and are native to Central Asia.
Production Process
The production of dried apricots involves several steps. First, ripe apricots are harvested from the trees when they are at their peak of flavor and nutritional value. The fruits are then washed and pitted to remove the seeds. Next, they are either sun-dried or dried using specialized drying equipment. Sun-drying involves placing the apricots on trays and exposing them to the sun's heat until most of the moisture is removed. Alternatively, commercial drying methods use hot air or dehydrators to speed up the process.
What Are The Benefits Of Having Dried Apricots?
- Enhanced eye health
A 100g serving of dried apricots contains approximately 1280 IU of vitamin A and 1.53mg of vitamin A, crucial nutrients for promoting eye health. Vitamin A aids in improving night vision, while vitamin E protects the eyes from damage caused by free radicals. - Cellular protection
Dried apricots also boast a variety of flavonoids, including chlorogenic acids, catechins, and quercetin, which act as antioxidants. These compounds play a vital role in neutralizing free radicals, which can lead to oxidative stress linked to obesity and chronic conditions like heart disease. - Potential immune system support
With their high vitamin A content, dried apricots may offer support to the immune system. Research has shown that vitamin A enhances immune function and is recognized as an anti-inflammatory vitamin. - Beneficial for heart health
Dried apricots contribute to heart health through their flavonoid content, as mentioned earlier. Additionally, they contain potassium, and a diet low in potassium has been associated with cardiovascular disease. - Improved digestion
A 100g serving of dried apricots contains approximately 2.6g of dietary fiber. Recent studies have suggested that dietary fiber can positively impact gut microbiota and metabolic regulation. - Reduced risk of diabetes
The flavonoids found in dried apricots play a role in reducing the risk of diabetes and its associated complications by regulating glucose metabolism, hepatic enzyme activities, and lipid profiles. - Enhanced bone mineral density
Apricots are a good source of boron, a nutrient that supports bone formation. A diet low in boron can lead to decreased calcium and vitamin D levels, affecting bone mineral density. - Supports skin health
Dried apricots are rich in beta-carotene, which the body converts to vitamin A (retinol). Vitamin A is known for its ability to reduce fine lines and wrinkles, contributing to healthy and radiant skin. - Potential blood pressure regulation
The potassium content in dried apricots may help lower blood pressure levels. Studies have indicated that potassium could be beneficial in reducing high blood pressure, particularly in patients with hypertension. - Aid in fighting anemia
With 1mg of vitamin C and 2.66mg of iron in a 100g serving, dried apricots support increased iron absorption. This is crucial in preventing anemia.
How many dried apricots should I consume daily?
Although there is no specific recommended daily dosage for dried apricots, a typical serving consists of about 8 halves, which can be counted as one of your five-a-day portions of fruits and vegetables. For better nutritional balance, it is advisable to vary your fruit intake whenever possible.
Are dried apricots suitable for everyone?
In general, dried apricots are a nutritious snack that most people can enjoy in moderation. However, individuals with digestive issues should be cautious, as the high fiber content may initially lead to stomach upset. To avoid any discomfort, they can gradually increase their intake of dried apricots.
Moreover, dried apricots are recommended during pregnancy due to their iron content, which can be beneficial for the production of red blood cells.
How To Use Dried Apricots
There are numerous ways to use dried apricots in various dishes and recipes. Here are some ideas:
- Snack on them: Dried apricots make a delicious and healthy snack on their own. They are naturally sweet and packed with fiber, vitamins, and minerals.
- Baking: Add chopped dried apricots to your favorite baked goods such as cookies, muffins, bread, or cakes. They can add a sweet and chewy texture to your creations.
- Trail mix: Combine dried apricots with nuts, seeds, and other dried fruits to create a homemade trail mix. It's a convenient and nutritious snack for on-the-go.
- Salads: Toss dried apricots into green salads or grain salads for a burst of sweetness. They pair well with ingredients like spinach, arugula, quinoa, or couscous.
- Chutney: Make a tangy and sweet chutney by simmering dried apricots with spices, vinegar, and sugar. This versatile condiment goes well with cheese, roasted meats, or as a sandwich spread.
- Moroccan tagines: Dried apricots are a common ingredient in Moroccan cuisine. Add them to tagines or stews for a unique flavor and texture. They pair well with lamb, chicken, or vegetables.
- Granola or cereal topper: Sprinkle chopped dried apricots over your morning cereal or granola for added sweetness and texture. It's a great way to enhance your breakfast.
- Smoothies: Blend dried apricots into smoothies for a natural sweetener and a boost of nutrients. They work well with other fruits like bananas, mangoes, or berries.
- Sauce or glaze: Simmer dried apricots with water or juice to create a sauce or glaze for meats, desserts, or pancakes. It can add a fruity and slightly tart element to your dishes.
How Do I Pick The Right Dried Apricot?
When selecting dried apricots, there are a few factors to consider to ensure you pick the right ones. Here are some tips to help you choose the best dried apricots:
- Appearance: Look for dried apricots that have a vibrant orange color. Avoid those that appear dull or have a brownish hue, as they may be old or of lower quality.
- Texture: The texture of dried apricots should be slightly soft and pliable, but not overly sticky or mushy. Gently squeeze a few apricots to check their texture before purchasing.
- Moisture content: Dried apricots should be relatively dry, but not excessively so. They should still retain some moisture to ensure they are not too tough or leathery.
- Size: Choose dried apricots that are uniform in size. This indicates that they were dried evenly and are less likely to be overly dry or under-dried.
- Sulfur dioxide: Some dried apricots are treated with sulfur dioxide to preserve their color and extend their shelf life. If you prefer unsulfured apricots, look for packages labeled as such.
- Taste: If possible, sample a few dried apricots before purchasing to ensure they have a sweet and flavorful taste. This can vary depending on the variety and quality of the apricots.
By considering these factors, you can choose dried apricots that are visually appealing, have a pleasant texture, and offer a delicious taste.
