Health Guide

Apricot

The Apricot (Prunus armeniaca) is a small, golden-orange fruit that packs a serious nutritional punch. Often overshadowed by flashier superfoods, the apricot is a powerhouse of Vitamins A and C, potassium, and dietary fiber. For centuries, it has been used in Traditional Chinese Medicine to support lung and digestive health. Whether eaten fresh, dried, or as an apricot kernel (seed), this fruit supports your vision, keeps your digestion smooth, and protects your cells from aging. Think of it as nature’s candy that actually works for your body.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Vitamin A Potency Comparison

SCIENTIFIC DATA VISUALIZATION

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Retinol Activity Equivalents (RAE)

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Health Benefits & Sources

Why You Need It

Eye Health: Rich in beta-carotene, which your body converts to Vitamin A.
Digestive Regularity: High in soluble fiber and water to prevent constipation.
Heart Health: Potassium helps balance fluids and lower blood pressure.
Skin Glow: Antioxidants fight free radicals that cause wrinkles.

Deep Dive

Apricots are best known for their Vitamin A content. This vitamin is essential for maintaining the cornea (the clear front of your eye) and helps you see in low light. Beyond eyesight, apricots are a gentle remedy for digestion. The soluble fiber acts like a sponge in your gut, bulking up stool and feeding healthy bacteria.

If you are looking at Apricot Kernel Oil, it is rich in Vitamin E and healthy fats, making it excellent for moisturizing dry skin. However, if you are looking at the Apricot Kernel (seed) as a supplement, it contains amygdalin (sometimes called Vitamin B17). While popular in alternative cancer therapies, this compound converts to cyanide in the body and carries significant safety risks (see Safety section).

Natural Food Sources

The best way to get apricot benefits is by eating the whole fruit. Dried apricots are a concentrated source of nutrients but also higher in sugar, so eat them in moderation.

Food	Amount	% DV (Vitamin A)
Dried Apricots (unsulfured)	1/2 cup	76%
Fresh Apricots (raw)	2 medium	20%
Apricot Kernel Oil	1 tbsp	<1% (Vit E)

Supplementation

Whole Fruit: Eat 3-4 fresh apricots daily as a snack or chopped into oatmeal. Oil: Apply topically for dry skin or take internally (consult a doctor for internal oil dosage). Kernels: Not recommended for general consumption due to toxicity risks.

Top Food Sources

Fresh Apricots

Best for hydration & Vitamin A

Dried Apricots

Concentrated fiber & iron

Apricot Kernel Oil

Topical use for skin

Apricot Jam

Watch for added high fructose corn syrup

Canned Apricots

Choose juice-packed, not syrup

Frequently Asked Questions

Yes, but they are concentrated. They have more sugar and calories per gram. However, they are a much better source of iron and fiber than fresh apricots.

Apricots contain iron, but it is non-heme iron (plant-based). Pair them with Vitamin C (like oranges) to help your body absorb the iron better.

Sweet apricot kernels are generally safe in small amounts (1-2 per day). Bitter kernels contain much higher levels of amygdalin and are extremely toxic. Never eat bitter kernels.

Yes. The high fiber and water content make you feel full, helping to curb overeating. They are also low in calorie density.

Safety & Side Effects

Fresh Apricots: Generally safe for everyone. High intake may cause bloating due to fiber.

CRITICAL WARNING - Apricot Kernels (Seeds): Apricot kernels contain amygdalin, a cyanogenic glycoside. When eaten, this converts into hydrogen cyanide.

Toxicity: Consuming raw or bitter apricot kernels can cause cyanide poisoning, leading to dizziness, fever, headache, nausea, and potentially death.
Limit: In the EU and UK, the safe limit is set at 1-2 small kernels per day. In the US, the FDA advises against eating them entirely.
Who Should Avoid: Pregnant women, children, and anyone with liver/kidney issues should strictly avoid apricot kernel supplements.

Scientific References

[1]USDA FoodData Central: Apricots, raw
[2]EFSA (European Food Safety Authority) Opinion on Cyanogenic Glycosides in Apricot Kernels
[3]Journal of Dermatological Treatment: Efficacy of Apricot Kernel Oil on Skin Hydration
[4]Nutrients Journal: Dietary Fiber and Digestive Health Outcomes