Introduction

The apricot (Prunus armeniaca) is the fruit of the apricot tree, which belongs to the Rosaceae family. It originates from Asia and was introduced to Europe by the Romans. Its season begins now, usually lasting from spring to summer. Its flesh is not very juicy and, when ripe, can have a slightly mealy texture.

Nutritional composition of the apricot

As shown in the table, apricots have a high water content and a moderate amount of carbohydrates, making them a fantastic fruit to enjoy during their season.

They are notable for their high potassium and very low sodium content, making them ideal for people with high blood pressure as they are highly diuretic. However, this same potassium content makes them unsuitable for individuals with kidney problems or renal insufficiency. Potassium is essential for maintaining water balance inside and outside cells, nerve impulse transmission, and muscle activity.

The orange colour indicates that apricots are rich in beta-carotene or provitamin A, which means they have significant antioxidant properties. This provitamin is converted in the body into a fat-soluble vitamin that greatly benefits the skin, mucous membranes, hair, and immune system.

They also contain important amounts of phosphorus, calcium, and magnesium—minerals that play key roles in bone formation, nail health, muscle contraction, and the nervous system.

Apricots are suitable for all age groups: children, adolescents, adults, pregnant or breastfeeding women, athletes, and the elderly. They are also excellent for weight-loss diets due to their low calorie content and satiating fibre.

They are not recommended for individuals allergic to members of the Rosaceae family (peach, flat peach, almonds…).

It is advisable to wash them before consumption to remove any traces of soil.

By-products

Apricots are used to make several by-products such as jams, juices, and dried apricots. Dried apricots have very low water content due to a drying process carried out in chambers at around 65–70°C, significantly increasing their caloric value. However, this process also greatly concentrates certain minerals such as potassium, calcium, phosphorus, and magnesium, and significantly boosts vitamins like A and folates—though vitamin C is practically eliminated, as it is both water-soluble and sensitive to heat.

Portion size

A suitable portion of fresh apricots is around 150g, which is approximately 3 apricots, depending on the variety, as some are larger and some smaller.

My recommendation is to enjoy fresh apricots during their natural season (spring–summer), and for the rest of the year, opt for dried apricots. Due to their increased vitamin and mineral content, they are highly recommended. However, the portion size should be smaller than that of fresh apricots, and they are ideal for athletes.

Eating apricots as a dessert at lunch or dinner is ideal—especially for those with diabetes—as this slows the absorption of their sugars.

If you’d like to prepare them in a dessert with a unique twist, you can bake them with a crunchy topping of nuts and/or wholemeal flour and a touch of vanilla—served with a scoop of ice cream, it’s delightful. Or you could make an apricot fruit salad with yoghurt.

In any case, I highly recommend eating them—make the most of this delicious fruit while its season lasts!