Nutriciologist names dried fruit essential for sharp eyesight and healthy bones

“In winter, when most people are limited in their choice of fresh fruits, dried fruits can be a suitable option to supplement their diet. They are not only rich in nutrients, but also represent a tasty and healthy snack, which is convenient to take with you. Particular attention should be paid to apricots. We tell you what its benefits are and what you can make from it.

What is apricots?

This dried fruit is a dried apricot without seeds. Apricot is a nutritious fruit rich in bioactive compounds known for its health benefits.

Apricot has antioxidant activity and includes volatile compounds that give it aromatic notes of lemon, flowers and orange. It has a high nutritional value and is rich in polyphenols, and due to its mineral composition, the fruit is a good source of potassium and carotenoids.

However, the product contains a lot of simple carbohydrates: sucrose in it is more than 60% of the total amount of sugars, followed by glucose and fructose.

KBJU apricots per 100 g (calories/protein/fats/carbohydrates): 215/5,2/0,3/51.

Useful properties of apricots

Contains vitamin C. It is necessary for the course of redox reactions and iron absorption. In addition, ascorbic acid is involved in the process of synthesizing proteins of connective tissue.

Includes essential minerals. In apricots contain copper, potassium and manganese. Copper is part of many enzymes and proteins, participates in the process of hematopoiesis. Potassium plays an important role in metabolism, maintaining water-salt balance, muscle contraction. Manganese provides growth processes, enhances protein synthesis, is involved in the regulation of carbohydrate metabolism, promotes the breakdown of fats.

Is a source of phytochemicals. These are compounds of plant origin, contained in some fruits and vegetables. They have numerous health benefits due to their antioxidant properties and include carotenoids, polyphenols, flavonoids, phytoestrogens and phytosterols.

apricots are rich in carotenoids – orange, red and yellow pigments found in plants that give them their distinctive color and provide various food antioxidants. The latter include compounds that neutralize unstable molecules in the body called free radicals and thus limit cell damage and oxidative stress.

Contains beta-carotene. It is converted into vitamin A in the body. This vitamin is involved in cell and tissue growth and several bodily functions including vision, bone metabolism and immune function.

The human body cannot synthesize it on its own. Pre-formed vitamin A is obtained by humans from animal products: animal and fish liver and eggs. Provitamin A is found in plants, such as sweet potatoes, carrots, some fruits.

Features of the use of apricots: harm and daily allowance

People who are allergic to this product, diabetes and high blood pressure should exclude it from the diet. In addition, control the amount of dried fruit in the diet is necessary for those who are overweight.

Excessive consumption of apricots can lead to abdominal bloating, diarrhea, gas. The optimal recommended portion is 30 g per day.

How to use apricots?

Dried fruits are best eaten in a simple form: as a snack or an addition to porridge. But you can also try apricots as an ingredient in a dish.

Recipes with apricots

Mashed apricots

Zloženie:

• apricots – 200 g;
• apple juice – 200 ml.

Príprava:

1. Pour apricots in boiling water and leave for 5 minutes, after which you need to drain the water, and apricots should be washed properly.
2. Put it in a pot, pour apple juice and cook until soft.
3. Transfer apricots and juice to a blender and bring to a puree.

This puree can be spread on bread, added to porridge and yogurt, and it is also suitable for baby food: for example, if you add a few teaspoons to porridge to avoid sugar.

Millet porridge with pumpkin and apricots

Zloženie:

• millet – 100 g;
• pumpkin – 150 g;
• apricots – 5 pcs;
• milk – 200 ml;
• butter – 1 tsp;
• salt – a pinch.

Príprava:

1. Peel the pumpkin from the peel and seeds, cut into small cubes and put it in a ladle or saucepan, salt and add a spoonful of butter.
2. Pour water over the pumpkin so that the cubes are covered, and put the saucepan on a moderately strong fire: the pumpkin will be fully cooked when the water evaporates.
3. Pour the millet into a bowl and pick out the grains and impurities.
4. Then scald the groats with boiling water, drain and rinse in several cold waters, rubbing the groats with your fingers.
5. Put millet on the ready pumpkin, salt a little more and pour water or milk.
6. For a semi-viscous porridge, two parts of liquid are required per one part of groats.
7. Turn the heat down to minimum and leave the porridge to cook for 15-20 minutes.
8. Rinse apricots and chop into six to eight pieces.
9. When the porridge is boiled, add apricots to it and stir gently.
10. Take the porridge off the heat and let stand for 5 minutes so that the apricots have time to warm up.

Candies made of apricots and coconut

Zloženie:

• apricots – 25 pcs;
• coconut shavings – 0,3 cup;
• almond flour – 0,3 cup;
• bitter chocolate – 100 g;
• water – 1/4 cup.

Príprava:

1. Add apricots to a small blender and pulverize.
2. Then add water and puree, the consistency should resemble a paste.
3. Add shavings and flour, mix thoroughly.
4. Roll the mixture into balls, 1 tbsp. per 1 ball.
5. Place on parchment paper.
6. Melt the chocolate in the microwave or on a water bath.
7. Using two forks, gently dip each ball into the chocolate and place back on the paper.
8. Place in the freezer for about 30 minutes.