What do apricots do to your body? A deep dive into health benefits

November 12, 2025 •

4 min read

Just two fresh apricots contain a mere 34 calories while packing valuable amounts of vitamins A, C, and E. This article explores exactly what do apricots do to your body, detailing the surprising health advantages of this nutrient-dense fruit.

Quick Summary

Apricots are a powerhouse of vitamins, antioxidants, and fiber that support eye, skin, and gut health. They also contribute to heart wellness and provide essential hydration.

Key Points

Rich in Antioxidants: Apricots are packed with beta-carotene and flavonoids that protect your body from damaging free radicals.
Supports Eye Health: High levels of vitamins A and E, along with lutein and zeaxanthin, protect your eyes from damage and age-related issues.
Promotes Digestive Health: The fruit contains both soluble and insoluble fiber that helps regulate bowel movements and feeds healthy gut bacteria.
Boosts Skin Health: Vitamins C and E help build collagen and protect against sun damage and pollution, leading to healthier, more resilient skin.
Benefits Heart Health: High potassium content helps regulate blood pressure, while fiber lowers 'bad' cholesterol, supporting overall cardiovascular function.
Aids Hydration and Replenishes Electrolytes: With a high water content and potassium, apricots are excellent for staying hydrated and restoring electrolytes, especially after exercise.
Offers Liver Protection: Animal studies suggest that antioxidants in apricots may protect the liver from oxidative stress, though more human research is needed.

Unpacking the Nutritional Profile of Apricots

Apricots are a small but mighty stone fruit, praised for their sweet-tart flavor and impressive nutritional makeup. Both fresh and dried varieties offer a wealth of health-promoting compounds. The vibrant orange color of apricots signals their high content of beta-carotene, a powerful antioxidant. This and other key nutrients work synergistically to provide a range of health benefits.

Essential Vitamins and Minerals in Apricots

One of the primary reasons apricots are so good for you is their rich profile of vitamins and minerals. Here's what you can expect from this golden fruit:

Vitamin A: Crucial for vision and eye health, helping prevent night blindness and age-related macular degeneration.
Vitamin C: A potent antioxidant that supports immune function and is vital for collagen production, which contributes to skin health.
Vitamin E: A fat-soluble antioxidant that protects your cells from free radical damage.
Potassium: An important electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals, supporting healthy blood pressure.
Fiber: Apricots contain both soluble and insoluble fiber, essential for digestive health and regularity.
Antioxidants: Rich in flavonoids like catechins, quercetin, and chlorogenic acids, which fight oxidative stress and inflammation.

Health Benefits: What Apricots Do for Your Body

Boosts Eye Health

Apricots are a boon for your vision. The beta-carotene, lutein, and zeaxanthin they contain are all vital for maintaining healthy eyes. These compounds protect the retina and lens from oxidative stress, lowering the risk of cataracts and macular degeneration over time.

Supports Glowing Skin

The combination of antioxidants (vitamins A, C, and E) in apricots provides significant benefits for your skin. Vitamin C, in particular, plays a key role in building collagen, which gives skin its strength and elasticity. Regular consumption helps protect skin cells from environmental damage caused by sun exposure and pollution, and may even reduce the appearance of wrinkles.

Promotes Digestive Wellness

Apricots are an excellent source of dietary fiber, which is crucial for a healthy digestive system. The fiber aids in regulating bowel movements and preventing constipation. Soluble fiber, a significant component, helps feed the beneficial bacteria in your gut, contributing to a healthier microbiome. For maximum fiber benefits, it is recommended to eat apricots with the skin on.

Enhances Heart Health

Several properties of apricots contribute to cardiovascular health. Their high potassium content helps regulate blood pressure, while fiber works to lower LDL (bad) cholesterol levels. The powerful antioxidants, such as flavonoids, protect blood vessels from oxidative damage and reduce inflammation, further decreasing the risk of heart disease.

Provides Essential Hydration

Like most fruits, fresh apricots have a high water content, with one cup of sliced apricots providing almost two-thirds of a cup of water. This makes them a great option for staying hydrated, which is essential for regulating body temperature, maintaining joint health, and proper blood circulation. The potassium content also helps replenish electrolytes lost during exercise.

May Protect the Liver

Animal studies suggest that the high antioxidant content of apricots may offer a protective effect on the liver. Research has shown that rats fed apricots had lower levels of liver enzymes and inflammation, indicating a reduced risk of liver damage caused by oxidative stress. While more human studies are needed, these early findings are promising for liver health.

Fresh vs. Dried Apricots: A Nutritional Comparison

Choosing between fresh and dried apricots comes down to your nutritional goals and preferences. The drying process concentrates nutrients, calories, and sugars, while reducing the water content.


Nutrient Aspect	Fresh Apricots	Dried Apricots (Unsweetened)
Calories	Lower (e.g., 34 kcal per 70g)	Higher (e.g., 212 kcal per cup)
Water Content	Very High (approx. 86%)	Low (concentrated)
Vitamin C	Higher (some lost during drying)	Lower (some lost during drying)
Fiber	Good Source (1.5g per 70g)	Concentrated (around 7g per 100g)
Minerals (Iron, Potassium)	Good Source	Higher Concentration
Sugar	Lower (natural sugars)	Higher (concentrated natural sugars)
Glycemic Impact	Low	Low to Medium, but higher concentration requires moderation

For those watching calorie or sugar intake, fresh apricots are the better choice. If you're seeking a more concentrated dose of fiber and minerals, and need a portable, energy-dense snack, dried apricots are a great option in moderation.

Conclusion

Apricots are far more than just a sweet summer treat; they are a nutritional powerhouse that offers a wide array of health benefits. From protecting your vision and promoting radiant skin to supporting a healthy heart and digestive system, the vitamins, fiber, and potent antioxidants found in apricots can significantly contribute to your overall well-being. Whether you enjoy them fresh, dried, or as part of a meal, incorporating these golden fruits into your diet is a simple and delicious way to nourish your body from the inside out. As with any food, moderation is key to reaping the maximum benefits while avoiding any potential digestive discomfort from overconsumption.

For further reading on the health benefits of apricots, refer to the detailed analysis by Healthline(https://www.healthline.com/nutrition/apricots-benefits).

Frequently Asked Questions

For fresh apricots, consuming about 3 to 4 is a good daily amount. If eating dried apricots, a handful of 5 to 6 pieces is a recommended portion size, as they are more concentrated in sugar and calories.

Overeating apricots, particularly the dried variety, can lead to digestive issues such as bloating, gas, and diarrhea due to their high fiber content. Some people may also experience an allergic reaction.

Yes. While dried apricots are more concentrated in fiber and some minerals, fresh apricots have a higher water content and more vitamin C, which is partially lost during drying. Dried apricots also contain more calories and sugar per serving.

No, the kernels found inside the hard pits of apricots are not safe to eat. They contain a compound called amygdalin, which the body converts to cyanide and can be poisonous.

Yes, apricots are rich in dietary fiber, which promotes regular bowel movements. The fiber adds bulk to your stool and helps food move more smoothly through your digestive tract, making them an effective remedy for constipation.

Fresh apricots have a low glycemic index and are generally safe for people with diabetes in moderation. Dried apricots, while still relatively low to medium on the glycemic index, are more concentrated in sugar and should be consumed in smaller portions.

Yes, apricots can benefit blood pressure regulation. They are a good source of potassium, a mineral that works to balance sodium levels and helps maintain healthy blood pressure.