Apricot

The species name armeniaca means “of Armenia”, where the fruit was once believed to have originated. Genetic studies instead indicate that apricots were domesticated in Asia (Groppi et al., 2021). In India, the tree is grown mainly in the cooler Himalayan regions.

In Indian food tradition, apricot is eaten fresh in season and dried as jardalu. Its place in classical Ayurvedic texts is debated, because the fruit sometimes linked with it, called aruka, has also been identified with other species. The traditional Ayurvedic classification of apricot places it in the Phala (fruit) varga, and its Rasa (taste) is described as sweet to sour, depending on ripeness. These descriptions reflect traditional classification and should not be interpreted as medical advice.

Apricot is known by the following botanical, English and Indian language names.

• Botanical name: Prunus armeniaca
• English: Apricot; Armenian plum
• Hindi / Urdu: Khubani / Khumani
• Punjabi: Khurmaani
• Marathi / Gujarati / Kannada: Jardalu / Jaradaalu
• Manipuri: Malhei
• Nepali: Khurpaanee
• Sanskrit: Urumana / Andhigraha

Apricot contains the following groups of compounds.

• Carotenoids: Beta-carotene, which the body converts to vitamin A, and lutein (Alajil et al., 2021)
• Phenolic compounds: Chlorogenic acid, neochlorogenic acid, catechin, epicatechin and rutin (Alajil et al., 2021)
• Organic acids: Malic acid and citric acid, which give the fruit its tartness (Alajil et al., 2021)
• Sugars: Sucrose, glucose and fructose, together with the sugar alcohol sorbitol (Alajil et al., 2021)
• Dietary fibre: Including pectin (Alajil et al., 2021)
• Kernel compounds: Amygdalin, a cyanogenic glycoside, and oil rich in oleic and linoleic acids (Akhone et al., 2022)

The table shows the nutrients in 100 g of raw apricot (USDA, 2019).

Raw apricot is a low-energy fruit that provides vitamin A (from carotenoids), potassium and some dietary fibre. It is a modest source of vitamin C and provides little protein, fat or iron. Dried apricots contain much less water, so the same weight provides more energy, sugar and potassium than fresh fruit.

Laboratory and animal studies report the following properties of apricot.

• Antioxidant: Carotenoids and phenolic compounds, such as beta-carotene and chlorogenic acid, have shown free-radical-scavenging activity in laboratory tests (Alajil et al., 2021).
• Anti-inflammatory: Apricot extracts have reduced markers of inflammation in cell cultures and animal models (Gupta et al., 2018).
• Antimicrobial: Fruit and kernel extracts have slowed the growth of some bacteria and fungi in laboratory tests (Gupta et al., 2018; Akhone et al., 2022).
• Liver-protective: Extracts have shown protective effects on liver tissue in rats exposed to liver-damaging chemicals (Gupta et al., 2018).

These findings come from laboratory and animal studies. Results in animals often do not apply to humans. They do not show that eating apricot treats or prevents any disease, and good-quality human trials are lacking. The extracts used in studies are also far more concentrated than the fruit eaten as food. Apricot is primarily a food, providing dietary fibre, potassium and carotenoids.

Following are the types of apricot,

• Khubani (Indian Apricot): It's common in South Asia. It's used in jams, desserts, and for medicinal purposes.
• Tilton Apricot: It is popular in the US. Tilton Apricot is known for its sweet taste and use in canning.
• Jardalu (Dried Apricot): People use dried apricots for their health benefits and in cooking.
• Moorpark Apricot: A larger type, often eaten fresh.
• Royal Blenheim: A prized, flavorful peach. It's used in gourmet cooking.
• Aprium: A hybrid of apricot and plum. It's sweeter than traditional apricots.

Apricots (Prunus armeniaca) are nutritious fruits available in fresh and dried forms. They provide dietary fibre, potassium, vitamin C and beta-carotene, a plant pigment that the body converts into vitamin A. They also contain polyphenols and other antioxidant compounds that contribute to their nutritional value. These nutrients support normal body functions, while research has investigated the potential biological activities of some of these compounds.

1. Provides Essential Nutrients

Apricots provide several nutrients that contribute to normal body functions. They contain beta-carotene, which the body converts into vitamin A to support normal vision and immune function. Vitamin C contributes to collagen formation and normal immune function, while potassium supports muscle function and the maintenance of normal blood pressure. Dried apricots also provide more concentrated amounts of fibre and potassium compared with fresh fruit, although their natural sugar content is more concentrated.

2. Contains Compounds with Antioxidant Activity

Apricots contain antioxidant compounds, including beta-carotene, lutein, zeaxanthin and various polyphenols. These compounds show antioxidant activity in laboratory studies and may help neutralise free radicals and limit oxidative stress, which can damage cellular components. Dried apricots also contain these plant compounds, although their concentrations may vary with the drying and processing methods. However, antioxidant activity does not establish that consuming apricots prevents cancer, heart disease or other chronic conditions.

3. Supports Normal Eye Health

Apricots contain beta-carotene, which the body converts into vitamin A. Vitamin A is essential for maintaining normal vision, particularly in low-light conditions, and supports the normal functioning of the retina. They also provide lutein and zeaxanthin, carotenoids that are found in eye tissues and have been investigated for their role in supporting eye health through their antioxidant activity. However, eating apricots has not been established as a way to prevent night blindness, age-related macular degeneration or other eye diseases.

4. Supports Digestive Health

Apricots provide dietary fibre, which adds bulk to stools and supports regular bowel movements. Their fibre content may also contribute to a healthy gut environment by providing material that beneficial intestinal bacteria can ferment. Dried apricots are particularly concentrated in fibre because most of their water content is removed during drying. Including fresh or dried apricots in a balanced diet may therefore help support digestive function and bowel regularity.

5. Supports Normal Skin Health

Apricots contain beta-carotene and vitamin C, which contribute to normal skin function. The body converts beta-carotene into vitamin A, which supports skin maintenance, while vitamin C is required for collagen formation and helps protect cells from oxidative stress. These nutrients contribute to the normal structure and function of the skin. However, eating apricots has not been established as a way to prevent sun damage, eliminate wrinkles or reverse skin ageing.

6. Contains Compounds Studied for Anti-inflammatory Activity

Apricots contain polyphenols, flavonoids and carotenoids that have been investigated for their potential antioxidant and anti-inflammatory activities. These compounds may influence biological pathways involved in inflammatory responses and oxidative stress. However, much of the evidence comes from laboratory and experimental research. There is insufficient clinical evidence to establish that eating apricots reduces arthritis-related pain, treats inflammatory conditions or prevents chronic inflammatory diseases.

7. May Support Cardiovascular Health

Apricots provide potassium, which contributes to the maintenance of normal blood pressure and supports normal muscle function, including the heart muscle. Their dietary fibre and antioxidant compounds also contribute to their nutritional value. Including apricots as part of a balanced diet can help provide nutrients that support normal cardiovascular function. However, eating apricots alone has not been established as a way to lower cholesterol, treat hypertension or prevent heart attacks and strokes.

8. Supports Normal Immune Function

Apricots provide vitamin C, beta-carotene and other antioxidant compounds that contribute to normal immune function. Vitamin C supports the normal functioning of immune cells and helps protect them against oxidative stress. Beta-carotene is converted into vitamin A, which also contributes to the maintenance of normal immune function. However, consuming apricots has not been established as a way to prevent infections, colds or flu.

9. Provides Nutrients During Pregnancy

Apricots provide dietary fibre, potassium and vitamins that contribute to nutritional needs during pregnancy. Vitamin A, produced from beta-carotene, supports normal cell growth and development, while vitamin C contributes to collagen formation and helps the body absorb iron from plant-based foods. Their fibre content may also support bowel regularity during pregnancy. Fresh and properly stored dried apricots can be included in a balanced pregnancy diet. However, apricot kernels should be avoided because they contain amygdalin, a compound that can release toxic cyanide when consumed. Eating apricot flesh is different from consuming its kernels, which carry a risk of cyanide poisoning.

Apricots are commonly used in fresh and dried forms for cooking, desserts and snacks. Apricot kernel oil is also used in skincare and cosmetic products, while kernels have a history of use in traditional medicine. However, apricot kernels carry a risk of cyanide poisoning and should not be consumed as a food or home remedy.

Cooking and Dessert Making

Fresh apricots are eaten as they are, sliced into salads or breakfast cereals, or stewed and baked into jams and desserts. In Indian cooking, dried apricots are the main ingredient of khubani ka meetha, a stewed dessert flavoured with cardamom.

Dried Apricot as a Stored Food

Dried apricots (jardalu) keep well and are added to porridge and mixed dried fruit. They are best eaten as a measured portion, because the same weight provides more sugar and energy than fresh fruit.

Skin and Hair Care Products

Oil pressed from apricot kernels is used in cosmetic products as a skin-conditioning and moisturising ingredient (Akhone et al., 2022). It is for external use only. A small patch test is advised before first use, and the oil must never be swallowed.

Kernels in Traditional Medicine

Kernels have been used in some traditional medicine systems, including bitter apricot kernel in traditional Chinese medicine (Tang et al., 2024). This use carries a documented risk of cyanide poisoning, and kernels should not be eaten as food or taken as a home remedy (EFSA, 2016).

Apricot fruit is an ordinary food, but some people need extra care. The following precautions apply.

• Raw kernels: Do not eat raw apricot kernels, whether bitter or sweet, or products made from them. Kernels contain amygdalin, which releases cyanide in the body, and even a few kernels can exceed the safe single-dose limit (EFSA, 2016; EFSA, 2019). The UK Food Standards Agency advises that raw apricot kernels should not be eaten.
• Kernels and cancer: Do not use kernels, amygdalin or laetrile products to treat or prevent cancer. They have not been shown to work, and cyanide poisoning has been reported (National Cancer Institute, 2022).
• Children: Keep stones and kernels out of the reach of children. For children under five, remove the stone and cut the fruit into small pieces to reduce the risk of choking.
• Pregnancy and breastfeeding: Apricot fruit may be eaten as part of a varied diet. Avoid kernels, kernel oil taken by mouth and any kernel-based product, and ask a doctor or midwife before using any apricot product other than the fruit.
• Allergy: Apricot allergy occurs, and its main allergen is a lipid transfer protein (Pastorello et al., 2000). People allergic to other fruits from the rose family, such as peach, plum or cherry, may also react. Stop eating apricot and seek urgent medical help if the lips or throat swell, or if breathing becomes difficult.
• Sulphites in dried apricots: Many dried apricots are preserved with sulphur dioxide (sulphites). Sulphites can trigger wheezing and other reactions in people with asthma or sulphite sensitivity (Vally et al., 2009). Check the label, and ask a doctor if you are sensitive.
• Kidney disease and potassium: People with chronic kidney disease, high blood potassium or a potassium-restricted diet should ask a doctor or dietitian before eating apricots, especially dried apricots, which contain much more potassium by weight (Kendall et al., 2020; StatPearls, 2026).
• Blood sugar: People with diabetes should count apricots, especially dried apricots, within their carbohydrate allowance and follow their doctor’s advice.

Medical advice: Apricot is a food and does not replace medical treatment. See a doctor for any severe or persistent symptoms.

Apricots, or Khubani, are prized in Ayurveda for their health benefits. They are also valued for their versatility. Here are ways to use apricot daily for better health:

1. Apricot Oil for Massages

Ayurveda uses apricot oil for its soothing, skin-friendly traits. Rich in antioxidants and fatty acids, apricot oil can be used in the following way:

• Warm a small amount of apricot oil.
• Massage gently onto the skin in circular motions.
• Use it after a bath for better absorption and to enhance skin hydration. It reduces skin inflammation, boosts circulation, and gives skin a glow.

2. Consuming Dried Apricots in the Daily Diet

How to eat dried apricots? Dried apricots, or Jardalu, are high in fibre and vitamins. They're an ideal snack. They can be used in the following ways:

• Soak 4-5 dried apricots overnight in water.
• Consume them in the morning for better digestion.
• Add them to smoothies, cereals, or salads for a nutritional boost. Dried apricots aid digestion and prevent constipation. They support overall well-being.

3. Herbal Tea with Apricot Leaves

Apricot leaves can make herbal teas with detoxifying properties. To prepare:

• Take a few fresh or dried apricot leaves.
• Boil them in 2 cups of water for 5-10 minutes.
• Strain and add honey for flavour if desired. This tea aids digestion, reduces inflammation, and supports liver health.

4. Apricot in Pregnancy

Apricots during pregnancy provide key nutrients like iron and potassium. However, avoid consuming apricot seeds during pregnancy due to potential toxicity.

Foods and Herbs Traditionally Used With Apricot

The following foods and herbs are traditionally used with apricot in cooking.

The dosage of apricot depends on its form and the desired health benefits. Here are the general guidelines:

• Fresh Apricot: Eat 2-3 medium-sized apricots daily. They are a good source of vitamins and fibre.
• Dried Apricot (Jardalu): Eat 4-5 pieces daily. Soak them overnight, if needed, to aid digestion and boost nutrient absorption.
• Apricot Seeds: Avoid large amounts. They contain amygdalin, which can be toxic in high doses. A small quantity (1-2 seeds) is sometimes recommended. But, it should be taken with caution and medical advice.

These amounts ensure you gain the benefits of apricots. They also minimise risks from overconsumption. 

Disclaimer

Always consult a healthcare professional, especially for specific conditions like taking apricot in pregnancy.

The following side effects have been reported with apricot and apricot products.

Cyanide Poisoning From Kernels

Eating raw kernels can cause nausea, vomiting, headache and dizziness. In severe cases, breathing difficulty, seizures and loss of consciousness may occur (EFSA, 2016). Anyone who has eaten kernels and feels unwell should seek emergency medical help immediately.

Allergic Reactions

Symptoms may include itching or tingling of the mouth and lips, rash and mild swelling. Rarely, a severe allergic reaction (anaphylaxis) can occur, with swelling of the throat and difficulty breathing, and it needs emergency treatment (Pastorello et al., 2000).

Digestive Discomfort

Large amounts of fresh or dried apricot can cause bloating, wind and loose stools. This is due to their fibre content and sorbitol, a natural sugar alcohol present in the fruit (Alajil et al., 2021).

Reactions to Sulphites in Dried Apricot

In sensitive people, sulphites can cause wheezing, chest tightness, hives or stomach pain (Vally et al., 2009). Choosing unsulphured dried apricots may help people with sulphite sensitivity avoid these reactions.

The following given pointers highlight the interactions of apricots with other drugs. 

• Blood Pressure Medications: Apricots are high in potassium. They may boost blood pressure medications, causing harmful potassium imbalances. This can harm the heart and kidneys.
• Diuretics: Apricots may enhance diuretics, raising the risk of dehydration and electrolyte imbalances.
• Liver Medications: Apricot seeds contain amygdalin. It can interact with drugs that affect liver metabolism.
• Anticoagulants: People on blood-thinning medications should avoid apricot seeds. They may raise the risk of bleeding.

• Consult a Doctor: Always consult a healthcare provider before eating apricots with prescription drugs. This will avoid adverse effects.

   

Storage of Apricot

Correct storage keeps apricot fresh and reduces spoilage.

• Fresh apricots: Keep firm fruit at room temperature, away from direct sunlight, until it ripens. Store ripe fruit in the refrigerator and eat it within a few days.
• Dried apricots: Keep them in an airtight container in a cool, dry, dark place. In hot, humid weather, store them in the refrigerator.
• Apricot kernel oil: Keep the bottle tightly closed, away from heat and light. Do not use it after the expiry date or if it smells rancid.
• Spoilage: Throw away fruit that is mouldy, fermented or sour-smelling.
• Safety: Keep stones, kernels and oil out of the reach of children.

• Apricot is a low-energy fruit that provides dietary fibre, potassium, carotenoids and a modest amount of vitamin C.
• Eaten as part of a varied diet, it may contribute to regular digestion and support normal vision through its beta-carotene content.
• Evidence for other health effects comes mostly from laboratory and animal studies, and apricot is not a treatment for any disease.
• Never eat raw apricot kernels. They contain amygdalin, which releases cyanide and can cause serious poisoning.
• People with kidney disease, allergies to rose-family fruits, sulphite sensitivity or diabetes should ask a doctor before eating larger amounts, especially of dried apricot.
• Ask a doctor before using any apricot product other than the fruit, including during pregnancy.