Khubani (Apricots) Nutrition, Uses, Side Effects, 9 Benefits

As an Amazon Associate, I earn from qualifying purchases.

Apricots, known as “Khubani” or “Khumani” or “Jardalu” in India, is a fruit that belongs to the Prunus genus and is closely related to peaches and plums.

Apricots are small, round fruits with a velvety skin.
They are typically orange or yellow in color, with a slight blush on their surface.
Apricots have a sweet, juicy, and slightly tart flavor.
The texture of the flesh can range from firm to soft, depending on the ripeness.

Khubani (Apricots) Nutrition

Nutritional content of apricots (khubani) per 100 grams:

Nutrient	Amount per 100 grams
Calories	48 kcal
Water	86 grams
Protein	1.4 grams
Carbohydrates	11 grams
Dietary Fiber	2 grams
Sugars	9 grams
Fat	0.4 grams
Vitamin A	96% of the Daily Value (DV)
Vitamin C	10% of the DV
Vitamin E	6% of the DV
Potassium	259 mg (7% of the DV)
Calcium	13 mg (1% of the DV)
Iron	0.39 mg (2% of the DV)
Magnesium	10 mg (2% of the DV)
Phosphorus	23 mg (3% of the DV)

Please note that the nutritional content can vary slightly depending on the variety and ripeness of the apricots.
This table provides a general overview of the nutrients found in apricots, which are known for being a good source of vitamin A and dietary fiber.

Khubani (Apricots) Health Benefits

Khubani, or apricots, offer a range of health benefits due to their nutritional content and natural compounds. Here are some of the potential health benefits associated with the consumption of apricots:

Rich in Nutrients:

Apricots are a good source of essential vitamins and minerals, including vitamin A, vitamin C, vitamin E, potassium, and dietary fiber.
These nutrients are important for maintaining overall health and well-being.

Supports Eye Health:

Apricots are exceptionally high in vitamin A, which is essential for maintaining good vision and eye health.
Consuming apricots can help prevent eye conditions and improve night vision.

Aids Digestion:

The dietary fiber in apricots can aid in digestion by promoting regular bowel movements and preventing constipation.
It also helps maintain a healthy gut.

Boosts Immunity:

The combination of vitamin C and antioxidants in apricots can boost the immune system and help the body fight off infections and illnesses.

Heart Health:

Potassium in apricots is beneficial for heart health. It helps regulate blood pressure and can reduce the risk of hypertension and related cardiovascular diseases.

Skin Health:

Vitamin E in apricots is known for its role in maintaining healthy skin.
It can help protect the skin from damage caused by free radicals and UV radiation.

Antioxidant Properties:

Apricots contain antioxidants that can neutralize harmful free radicals in the body, reducing the risk of chronic diseases and cellular damage.

Bone Health:

Apricots provide important minerals like calcium and phosphorus, which are essential for maintaining strong and healthy bones.

Weight Management:

Apricots are low in calories and high in fiber, making them a good choice for those looking to manage their weight. The fiber helps promote a feeling of fullness.

Cancer Prevention:

Some research suggests that the antioxidants and phytochemicals found in apricots may have a role in reducing the risk of certain types of cancers.

Anti-Inflammatory:

Apricots contain compounds with potential anti-inflammatory properties, which can be beneficial for those with inflammatory conditions.

Hydration:

Apricots have a high water content, which can help keep you hydrated, especially in hot weather.

Khubani (Apricots) Side Effects

Apricots (Khubani) are generally considered safe for most people when consumed in moderate amounts. However, like many foods, there can be potential side effects or considerations to be aware of:

Allergic Reactions:

Some individuals may be allergic to apricots or other fruits in the same botanical family, such as peaches and plums.
Allergic reactions can range from mild symptoms like itching or hives to more severe symptoms like difficulty breathing.
If you have a known fruit allergy, it’s important to avoid apricots.

Gastrointestinal Issues:

Eating too many apricots, particularly in their dried form, can lead to gastrointestinal problems such as diarrhea, bloating, or abdominal discomfort. This is often due to the high fiber and sugar content in apricots.

Tooth Decay:

Dried apricots can be sticky and high in natural sugars, which may contribute to tooth decay if consumed in excess.
Proper dental hygiene is essential.

Cyanide Risk from Pits:

The pits (stones) of apricots, like those of other stone fruits, contain a compound called amygdalin that can release cyanide when ingested in large quantities.
Swallowing or chewing the pits is not safe. However, the flesh of the fruit itself is not a source of cyanide and is safe to eat.

Medication Interactions:

If you are taking certain medications, particularly blood-thinning medications like warfarin, consuming large amounts of apricots could affect your blood’s clotting ability.
Apricots contain vitamin K, which can interfere with the action of blood thinners.

Kidney Stones:

Some people with a history of kidney stones may need to moderate their consumption of apricots,
as they contain oxalates, which could contribute to the formation of kidney stones in susceptible individuals.

FODMAPs:

Apricots contain fructose and sorbitol, which are FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
People with irritable bowel syndrome (IBS) or sensitivities to FODMAPs may experience digestive discomfort when consuming apricots.

Khubani (Apricots) Uses

Fresh Consumption: Apricots can be enjoyed as a fresh and healthy snack. Simply wash, slice, and eat them as a refreshing treat.
Dried Apricots: Dried apricots are a popular and convenient snack. They are widely available and are often used in trail mixes, granola bars, and as a natural sweetener in various recipes.
Baking: Apricots can be used in baking a variety of dishes, including pies, tarts, cakes, and muffins. Dried apricots are commonly used in baking, adding natural sweetness and texture to recipes.
Preserves and Jams: Apricot preserves and jams are a classic way to enjoy the flavor of apricots. They can be spread on toast, used as a condiment, or incorporated into various dessert recipes.
Desserts: Apricots can be used to create a range of delicious desserts, including apricot cobbler, crisps, sorbet, and ice cream. They pair well with other fruits and can be used in fruit salads.
Sauces: Apricots can be turned into savory and sweet sauces that complement a variety of dishes. Apricot sauces are often used in recipes for glazing meats, such as chicken or pork.
Chutneys: Apricot chutney is a flavorful condiment that can be served with a variety of dishes, including curries, grilled meats, and cheese platters.
Smoothies: Fresh or frozen apricots can be blended into smoothies, adding a sweet and tangy flavor, as well as a dose of vitamins and antioxidants.
Salads: Sliced apricots can be added to green salads or grain-based salads to provide a burst of natural sweetness and contrast to the other ingredients.
Compotes: Apricot compotes can be made by cooking apricots with a sweetener, such as sugar or honey. These can be served on their own, with yogurt, or as a topping for desserts.
Canning: Apricots can be canned to preserve their freshness. Canned apricots can be used in recipes or enjoyed as a standalone snack.
Liqueurs: Apricot liqueurs and brandies are made using apricots and are enjoyed as alcoholic beverages or used in cocktails and desserts.
Meat Marinades: The natural sweetness and acidity of apricots make them a good choice for marinades for meats like chicken, pork, and lamb.
Baby Food: Apricots are a common ingredient in commercial baby foods and can also be prepared at home for infants.
Herbal Teas: Dried apricots can be used to make apricot-flavored herbal teas when combined with other herbs or botanicals.

Dried Apricots

Dried apricots are a popular and nutritious snack made by removing the water content from fresh apricots, which leaves the fruit with a concentrated sweet and tangy flavor.

They are available in various forms, including whole, halves, or chopped pieces, and are commonly enjoyed for their natural sweetness and chewy texture. Here are some key points about dried apricots:

Drying Process: Dried apricots are typically made by slicing fresh apricots and then subjecting them to a drying process, which can be done using sunlight or through artificial methods like dehydrators or ovens. This process removes the moisture content, preserving the fruit and extending its shelf life.
Nutritional Value: Dried apricots are a nutrient-dense snack. They are a good source of dietary fiber, vitamins, and minerals, particularly vitamin A, potassium, and iron. However, they are also calorie-dense due to the removal of water, so portion control is important.
Natural Sweetness: Dried apricots are naturally sweet, thanks to their concentrated sugars. This makes them a healthy alternative to candies or sugary snacks for those with a sweet tooth.
Fiber Content: Dried apricots are rich in dietary fiber, which can aid in digestion and help prevent constipation. Fiber also contributes to a feeling of fullness, which can be beneficial for weight management.
Vitamin A: Dried apricots are particularly high in vitamin A, which is essential for maintaining healthy vision, skin, and immune function.
Antioxidants: Dried apricots contain antioxidants, such as beta-carotene, which can help protect cells from oxidative damage and reduce the risk of chronic diseases.
Iron: Dried apricots are a good source of iron, which is important for the formation of red blood cells and preventing iron-deficiency anemia.
Potassium: They also contain potassium, which is necessary for maintaining healthy blood pressure and heart function.
Versatile Snack: Dried apricots can be eaten as a standalone snack, added to trail mixes, muesli, or granola, or used as a topping for yogurt or oatmeal.
Cooking and Baking: Dried apricots can be chopped and used in various baking recipes, such as cookies, cakes, and bread. They can also be incorporated into savory dishes like tagines and stews for a touch of sweetness.
Natural Preservative: The drying process acts as a natural preservative, allowing dried apricots to have a longer shelf life compared to fresh apricots.
Hydration: While dried apricots are concentrated in nutrients, they are lower in water content than fresh apricots. However, they can still contribute to hydration, especially when consumed with water or other hydrating foods.

When consuming dried apricots, it’s essential to be mindful of portion sizes due to their calorie density. Also, some dried apricots may be treated with sulfur dioxide as a preservative, which can cause allergies in some individuals. If you have concerns about allergies or sensitivities, read the product labels carefully.