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Health benefits of dried tomatoes
Food
8 Benefits of Kamut and side effects
Table of Contents
- Kamut Nutrition Facts
- 8 health benefits of kamut
- The story of the kamut
- How to use Kamut
- Recipes to consume Kamut
- Side effects of kamut
- Kamut (pronounced ka-moot) is a registered name given to khorasan wheat.
The grain had been almost forgotten, but in recent history Kamut is making a comeback.
This is most likely due to its great taste, texture, nutritional value, and hypoallergenic properties.
Kamut actually has a confusing and unknown past, as scientists in the United States, Canada, Italy, Israel, and Russia have examined the grain and come to various conclusions regarding its origin and identification.
It is believed to be the cousin of durum wheat, as they both belong to the Triticumturgidum family.
Kamut brand wheat has a rich, buttery flavor. Also, it is known to be easily digested.
Similar to Bulgarian wheat, it has more proteins, lipids, vitamins, minerals and amino acids than common wheat; therefore, it serves as a more nutritious substitute.
Furthermore, kamut is an excellent crop for organic farming because it produces high-quality wheat without the need for artificial fertilizers or pesticides, this is because the crop has a high tolerance to various organic conditions and, like other cereals, performs well.
The grains are twice the size of wheat grains and are characterized by a distinctive hump shape.
Kamut Nutrition Facts
The chemical composition of Kamut wheat has a distinct advantage over modern wheat because it contains up to 40 percent more protein.
Kamut is also richer in beneficial zinc, magnesium, and selenium, as well as many polyphenols and fatty acids.
It is known as a “high energy grain” due to its high percentage of lipids, which provide more energy than refined carbohydrates.
A cup of cooked Kamut has approximately:
• 251 calories
• 2 grams of fat
• 10 milligrams of sodium
• 52 grams of carbohydrates
• 7 grams of dietary fiber
• 0 grams of sugar
• 11 grams of protein
• 7 milligrams niacin (24 percent DV)
• 2 milligrams thiamine (14 percent DV)
• 14 milligrams vitamin B6 (7 percent DV)
• 20 micrograms folic acid (5 percent DV)
• 05 milligrams riboflavin or vitamin B2 (3 percent DV)
• 2 milligrams manganese (104 percent DV)
• 304 milligrams phosphorus (30 percent DV)
• 96 milligrams magnesium (24 percent DV)
• 4 milligrams copper (21 percent DV)
• 3 milligrams zinc (20 percent DV)
• 3 milligrams iron (19 percent DV)
• 17 milligrams calcium (2 percent DV)
8 health benefits of kamut
1.- Benefits of Kamut for bone
• The manganese in kamut promotes strong, healthy bones.
This important mineral helps reduce bone loss, especially in women who are older and more susceptible to fractures and weak bones.
• Because manganese helps with the regularity of hormones and enzymes, it is also involved in bone metabolism.
• According to the University of Maryland Medical Center, one study found that taking a combination of calcium, zinc, copper, and manganese helped decrease spinal bone loss in a group of postmenopausal women.
• Due to mineral deficiencies, half of all women and a quarter of men over the age of 50 will break a bone due to osteoporosis.
• The disease often develops unnoticed for many years, with no symptoms or discomfort until a fracture occurs.
Small holes or weakened areas form in the bone, and this leads to fractures and pain.
• Eating foods high in manganese, such as kamut, which has more than 100 percent of the recommended daily value in one cup, is important for maintaining strong bones and serves as a natural treatment for osteoporosis and symptoms of bone damage.
2.- Benefits of Kamut for digestion
• Because kKamut is a food rich in fiber, it helps in the regularity and function of the digestive system.
Fibrous carbohydrates, like Kamut, clean you, fill you up, and help you fight bacteria and toxins by increasing nutrient absorption.
• The digestive system works by passing the food you eat through a series of phases.
Once it reaches the colon, most of the nutrient absorption has occurred, but water, fat-soluble vitamins, and minerals are absorbed in the colon and are waiting to be excreted.
• As this waste moves through the colon, it begins in a liquid state and then becomes solid.
• Eating foods high in manganese, such as kamut, which has more than 100 percent of the recommended daily value in one cup, is important for maintaining strong bones and serves as a natural treatment for osteoporosis and symptoms of bone damage.
2.- Benefits of Kamut for digestion
• Because kKamut is a food rich in fiber, it helps in the regularity and function of the digestive system.
Fibrous carbohydrates, like Kamut, clean you, fill you up, and help you fight bacteria and toxins by increasing nutrient absorption.
• The digestive system works by passing the food you eat through a series of phases.
Once it reaches the colon, most of the nutrient absorption has occurred, but water, fat-soluble vitamins, and minerals are absorbed in the colon and are waiting to be excreted.
• As this waste moves through the colon, it begins in a liquid state and then becomes solid.
The fiber helps solidify debris and keep it moving through the system smoothly.
• Fiber helps the body form stool, which is the solid form of body waste, and helps fuse everything left in the colon, including bacteria, vitamins, process residues, and food particles.
• The level of zinc in Kamut also helps regulate digestion.
A zinc deficiency is linked to chronic digestive problems and diarrheal diseases, which is why zinc supplements have been shown to be effective in both the prophylaxis and treatment of diarrhea.
3.- Benefits of Kamut for liver
• If you experience frequent headaches, bloating, gas, fatigue, muscle aches, skin problems, and bad breath, then you may need to detoxify your liver.
• Kamut is a great source of phosphorus, an essential mineral involved in hundreds of cellular activities every day.
Foods rich in phosphorus are important for kidney function and help detoxify the body by eliminating toxins and waste through urine.
• In order to balance the levels of uric acid, sodium, water and fat in the body, the kidneys and other digestive organs depend on electrolytes such as phosphorus, potassium and magnesium.
4.- High source of protein
• Protein makes up the structure of the cells, organs, and muscles of our bodies; Kamut is a great source of protein that helps our bodies make hormones, coenzymes, blood cells, and even DNA.
• The great benefit of consuming foods rich in protein is weight control.
Protein increases satiety (or fullness) during meals, causing people to eat less overall.
• If you are eating only until you are satisfied, not filled, you will only eat as much as your body needs, and this will contribute to weight loss and control.
• A 2015 scientific review published in the American Journal of Clinical Nutrition found that diets with the highest protein content improved participants’ appetite, body weight control, and cardiometabolic risk factors.
• These improvements are believed to be due, in part, to modulations in energy metabolism and energy intake.
5.- Benefits of Kamut for common cold
• The zinc present in Kamut is able to prevent the common cold and the symptoms of other diseases.
Research shows that zinc can interfere with the molecular process that causes the accumulation of mucus and bacteria within the nasal passages.
• Ionic zinc, based on its electrical charge, has the ability to exert an antiviral effect by binding to receptors on nasal epithelial cells and blocking viral infection.
• A 2013 study published in the Cochrane Database of Systematic Reviews found that zinc intake was associated with a significant reduction in the duration of the common cold.
• The proportion of participants who experienced cold symptoms after seven days of treatment was significantly lower than those in the control group.
Additionally, the incidence of developing a cold or taking antibiotics was reduced in participants undergoing zinc treatment.
6.- Benefits of Kamut for brain
• The manganese in Kamut supports cognitive health, and helps make khorasan wheat a viable brain food.
• Did you know that a percentage of the body’s supply of manganese exists in the brain? Because of this, manganese is closely related to cognitive function.
• Manganese is released in the brain’s synaptic cleft and affects synaptic neurotransmission, so it is possible that manganese deficiency makes people more prone to mental illness, mood swings, learning disabilities, and even epilepsy.
• A 2013 study published in the International Journal of Neurobiology explains that manganese is “critical for normal cell function and metabolism.”
• Another study published in 2003 notes that a manganese deficiency can increase susceptibility to epileptic functions and appears to affect manganese homeostasis in the brain.
which is probably followed by the alteration of neuronal activity.
• It is important to note that manganese can have a toxic effect on the brain when consumed in excessive amounts.
7.- Balances hormones
• Zinc and manganese are responsible for the natural balance of hormones in the body.
• Zinc benefits hormonal health and fertility as it plays an important role in the production of hormones, including increasing testosterone naturally, which has a wide role in both men and women.
• Zinc benefits female sex hormones and is even involved in the creation and release of eggs in and from the ovaries.
• It is necessary for the production of estrogen and progesterone in women, as both support reproductive health.
• When estrogen levels become too high or too low, it causes problems with menstruation, mood swings, infertility, and easy menopause, and could even increase the risk of cancer.
• A 2010 study at the Shiraz University of Medical Sciences in Iran evaluated the ability of zinc to treat sexual dysfunction in chronic kidney failure patients on hemodialysis.
• One hundred male patients received a 250-milligram zinc supplement per day for six weeks.
As a result of the treatment, testosterone levels increased significantly, suggesting that zinc may improve sexual function in patients struggling with sexual dysfunction.
8.- Benefits of Kamut for cholesterol
• Eating high-fiber foods like Kamut is effective in lowering cholesterol because fiber supports the digestive system and helps rid the body of toxins and unwanted waste.
• A 2013 study published in the European Journal of Clinical Nutrition compared Kamut wheat to semi-whole wheat.
• The participants consumed products, such as pasta, bread, and cookies, made with one of the types of wheat.
• After an eight-week consumption period, laboratory analysis found that Kamut products could be effective in reducing metabolic risk factors, markers of oxidative stress, and inflammatory status.
The story of the kamut
The history of the appearance of Kamut in the United States is very interesting.
According to anecdotal reports, the Kamut grain was found in a pyramid in Egypt and some grains were given to an American aviator who was stationed in Portugal around 1949.
The aviator sent them to his father, a wheat farmer in Montana, and planted a small amount of the grain.
It was not commercially successful, and interest in the grain waned until Mack and Bob Quinn, parents and sons of Montana farmers, decided to grow the old grain in 1977.
In 1990, the Quinn registered the protected, cultivated variety of turanicum QK -77 such as the Kamut® trademark.
Today, the wheat formerly known as Khorasan wheat is called Kamut and is sold at your local health food store.
How to use Kamut
Kamut can be purchased online or at your local health food store in the grain or flour department.
Wheat is used in a similar way to modern wheat, and can be added to baked goods, breads, pasta, waffles, and pancakes.
It is even used in brewing beer. Kamut is known for its smooth texture and nutty, buttery flavor.
The quickest way to prepare Kamut is to soak the grains overnight.
After the beans have been soaked, add one cup of Kamut to three cups of water and bring the mixture to a boil in a medium or large saucepan.
Once it is boiling, reduce the heat and simmer for 30 to 40 minutes, or until the grain is tender.
If you didn’t soak the beans overnight, let them boil for an hour.
Here are some ways to add Kamut to your daily diet:
• Eat Kamut grains for breakfast instead of oatmeal. Add fruit, nuts, and honey to create a filling breakfast bowl.
• Use Kamut pasta to make a cold pasta salad or a warm and rich pasta dish.
• Add Kamut grains to a soup, stew, or on top of a salad.
• Add the Kamut beans to a stir-fry.
• Use the Kamut grain as a garnish, along with grilled chicken or fish.
• Use the Kamut chips or pita as a snack or garnish and dip in hummus.
• Use Kamut flour to make baked goods, such as cookies, cakes, and muffins.
Recipes to consume Kamut
• Adding cooked Kamut grains to a cold, refreshing salad is the perfect way to utilize its protein and fiber content.
It also adds a delicious, nutty flavor to mixed greens.
Try adding kamut to this Taco Salad Recipe.
It will keep you full and help you maintain a healthy weight.
• Try swapping quinoa for Kamut grain in this apple kale quinoa salad recipe, or use equal parts kamut and quinoa.
This salad is packed with fiber and essential vitamins and minerals.
• If you don’t have a gluten sensitivity, try using Kamut flour to make this tasty Chocolate Chip Scones recipe.
This is the perfect way to start or end a day!
• Kamut grain is a perfect addition to any hearty soup or stew.
This beef stew recipe is healing and healthy.
It’s great for your gut and packed with vegetables and protein; Besides it’s easy to make!
Beef recipe
Total time: 8-10 hours
Serves: 3-6 people
Ingredients:
• 1-2 pounds of beef
• sea salt and black pepper to taste
• 2 onions, peeled and chopped
• 6 cloves of garlic
• 6 sprigs fresh parsley, chopped
• 6 sprigs fresh thyme, minced
• 6 cups beef bone broth
• carrots, chopped
• kohlrabi, peeled and minced
• celery, chopped
• 2-4 tablespoons coconut
Instructions:
• Add all the ingredients to the crockpot and simmer for 8-10 hours.
Side effects of kamut
• Kamut wheat is safe for consumption in food quantities. Please note that Kamut contains gluten. I
• It is known to have less gluten than whole wheat products and is more easily digested, but if you have a severe gluten intolerance, such as celiac disease, you will want to avoid consuming Kamut.
• If you’ve never used Kamut before, start small and see how you feel.
• If you start to feel nauseous or experience headaches and skin irritations, you may be allergic to Kamut.
Food
5 Benefits of Pak choi or bok choy and side effects
Table of Contents
- Nutrition facts of pak choi
- Health benefits of pak choi
- Side effects of pak choi
- How to integrate it into the daily diet
- Pak choi, bok choy, Chinese cabbage, or bokor. These are some of the names under which a plant of the cabbage family hides. Do you know her?The pak choi is one of the oldest vegetables in Chinese cuisines. And today it is expanding all over the world to enjoy its flavor and all its properties.
- However, it is still unknown to many consumers. So if you want to know what it is, how to prepare it and how its consumption can benefit you, we encourage you to continue reading the article.A green leafy plant of the cabbage family
Chinese cabbage ( Brassica rapa chinensis ) is a plant belonging to the cruciferous group. It is grown in China, Korea, and other Asian countries.
But with its gastronomic expansion, in recent years its production has spread to Europe and America.
Although it shares a family with cabbage, broccoli, or turnip, it looks more like chard. Unlike the rest of Chinese cabbages, it has smooth, open leaves and intense green color.
In the kitchen, it stands out for its smooth and pleasant flavor. They can be tasted both raw and cooked. It pairs well with multiple ingredients and dressings.
You can enjoy them in a wide variety of dishes, such as woks, soups, or stir-fries, both oriental and more western-inspired. A perfect way to introduce a greater variety of vegetables into your diet.
Nutrition facts of pak choi
Both cruciferous and leafy greens are very nutritious foods, like bok choy.
Although they have a large proportion of water and are light, they are loaded with a large number of vitamins and minerals.
These are the macronutrients present in 100 grams of raw fresh product:
Energy: 13 kilocalories.
Water: 95.3 grams.
Carbohydrates: 2.18 grams.
Proteins: 1.5 grams.
Lipids: 0.2 grams.
Fiber: 1 gram.
Besides, they provide good amounts of calcium, magnesium, manganese, iron, and potassium.
As for vitamins, the presence of vitamin C, K, A, and folates stands out.
This oriental vegetable is already available in various markets in Europe and America.
Health benefits of pak choi
Adding Chinese cabbage to your daily diet is a good idea.
Thanks to the vitamins, fiber, and other nutrients it contains, it is also a good bet to take care of health.
1. For cardiovascular health
The prevention of diseases of the cardiovascular system is one of the main benefits derived from the regular consumption of vegetables and fruits.
The dietary guidelines point out the importance of an abundant intake of these products.
As noted in the 2013 Australian Guidelines, this reduces the risk of coronary heart disease and stroke.
2. Antioxidant
In Chinese cabbage, there are numerous antioxidant components, among which vitamin C stands out.
These molecules can protect the body against the action of free radicals.
In recent years, numerous studies indicate that its lack of control can lead to a situation of oxidative stress.
And this has been related to the appearance of some chronic diseases and premature aging.
3. Benefits of Pak choi for inflammation
Inflammation is a normal response of the immune system to damage in the body.
However, its certification can lead to the appearance of a wide range of diseases, such as Alzheimer’s, atherosclerosis, and arthritis, among others.
The main way to slow down this process is through the use of medications.
But there are also some phytochemicals present in plants and foods with this capacity, among which the phenolic compounds, abundant in crucifers, stand out.
4. Benefits of Pak choi for cancer
The relationship between diet and this disease has aroused the interest of scientists.
In the last decades, the results have led to the conclusion that the consumption of phytochemicals can reduce the incidence of cancer.
Specifically, broccoli and other crucifers have been associated with a lower incidence of lung, breast, prostate, and colon cancer.
The protective effects are due to glucosinolates, which are also present in pak choi.
5. Benefits of Pak choi for bone
Some minerals found in Chinese cabbage are necessary for proper bone growth. These are calcium, magnesium, and phosphorus.
Side effects of pak choi
The intake of bok choy is safe and suitable for all people in all circumstances. But although it has health benefits, a high intake can cause unwanted effects.
In its raw form, it is not recommended for people with thyroid problems. In pak choi and other cruciferous vegetables, you are present an enzyme called myrosinase. This has the function of degrading glucosinolates.
Once in the body, glucosinolates produce other molecules that can make it difficult to absorb important nutrients, such as iodine.
And this has a fundamental role in normal thyroid function. The negative effects have occurred on a few occasions and always after a very high intake for a prolonged period.
In addition, due to the presence of vitamin K, it is not advisable to abuse them when taking anticoagulant medications.
The best recommendation is to always consult your doctor to resolve any doubts in this regard.
How to integrate it into the daily diet
When faced with a new product, there are always some doubts about how it is better to cook it and what dishes can be prepared with it.
But do not worry, since preparing recipes with bok choy does not have any difficulty.
Before starting, all the leaves and stalks must be thoroughly washed.
Both parts are edible, although it is in the leaves where much of its nutrients are concentrated.
The thicker end stem is a bit tough and can be discarded.
In traditional Chinese cuisine, the most common recipes are soups, woks, and steamed dishes.
They are often accompanied by soy sauce, tofu, sesame seeds, and other seasonings and spices.
But to introduce it into the usual diet there are endless possibilities: vegetable creams, stir-fries, salads, vegetable stews, or omelets. In addition, boiled or steamed are an ideal accompaniment to meat, fish, or tofu.
If you lack inspiration or ideas for serving it, the easiest thing to start is to substitute it for chard or spinach.
However, it is interesting to know that to get the most out of its flavor and texture, it is best to cook it for short periods.
The wok allows you to combine vegetables simply.
Diversify your vegetable consumption with pak choi
Like bimi or kale cabbage, pak choi is another Asian food that has become common in the kitchens of many countries.
Its presence in the diet is not a fad, since it is a very nutritious product.
However, sometimes it is better to be careful with your intake. For this reason, the best recommendation is to have a varied diet that provides a large number of different foods and nutrients.
In addition, bok choy can be offered multiple times and is suitable for everyone.
It is even valid in the case of following diets low in FODMAPs and reduced in carbohydrates.
Food
5 Benefits of apricot and side effects
Table of Contents
- Health benefits of apricot
- How to eat apricot
- Apricot Recipes and Uses
- Apricot history
- Side effects of apricot
- Final thoughts
- Known for its tangy taste and distinctive apricot color, this nutritious fruit is good for much more than just making jams or baked goods.
With an extensive nutritional profile and a long list of benefits, the apricot is equally rich in both flavor and health benefits, as are apricot seeds.
- The apricot is a type of edible fruit that comes from the apricot tree.
It is a member of the genus Prunus, or stone fruit, which also includes plums, cherries, peaches, nectarines, and almonds.
Apricots are believed to be native to Armenia, China, or Japan, and are now widely grown throughout the world.
Apricots are considered nutrient-dense food and are low in calories but high in fiber, vitamin A, and vitamin C.
They have also been credited with a wide range of health benefits, from reducing inflammation to treating the eye dry and more.
Plus, they’re super versatile and can be eaten raw or used for baking and cooking, making them a great way to give your diet a healthy update.
Health benefits of apricot
1.- Benefits of apricot for liver
• Besides being the largest internal organ in the human body, the liver is also one of the most important.
• It has a long list of functions, from making proteins that help the blood clot to break down fats for energy.
• Some research suggests that apricot fruit benefits your liver health and may even protect you against liver disease.
• In an animal study published in the British Journal of Nutrition, apricot was able to protect against liver damage, as well as fatty liver, a condition characterized by the accumulation of fat in the liver.
• Another animal study in Turkey found that supplementing rats that had part of their liver removed with organic sun-dried apricot helped promote liver regeneration.
• Eating an anti-inflammatory diet, reducing stress levels, and getting more physical activity can also help boost liver function.
2.- High content of antioxidants
• Besides supplying a wide range of important micronutrients, apricots are also loaded with antioxidants.
• Antioxidants are compounds that protect against free radicals and prevent damage to cells.
• They can also reduce the risk of certain chronic conditions like heart disease and cancer.
• Apricots are loaded with carotenoids, a type of pigment with antioxidant properties.
• According to a study published in the Journal of Agricultural and Food Chemistry, apricots are especially high in carotenoids like beta-carotene, beta-cryptoxanthin, and gamma-carotene.
• In addition to apricots, other fruits, and vegetables, as well as herbs and spices such as turmeric and coriander, they are also antioxidant-rich foods that you can easily incorporate into your diet.
3.- Benefits of apricot for inflammation
• Inflammation is not necessarily a bad thing. It is a perfectly normal response triggered by the immune system to keep foreign invaders out and protect the body from injury.
• On the other hand, chronic inflammation can wreak havoc on your body and contribute to diseases like heart disease, diabetes, and rheumatoid arthritis.
• Some studies have found that apricots may possess powerful anti-inflammatory properties to help protect against disease.
• Apricot seeds, in particular, are believed to be effective in relieving inflammation.
• In an animal study, giving rats apricot oil extract helped protect against ulcerative colitis, a type of inflammatory bowel disease.
4.- Supports intestinal regularity
• Apricots are loaded with fiber, providing about 3.1 grams – or up to 12 percent of your daily needs – in just one cup.
• Fiber moves through the body undigested, helping to add bulk to the stool and prevent constipation.
• A composite analysis of five studies showed that increasing fiber intake helped increase the frequency of bowel movements in patients with constipation.
• Sweet apricot seeds, commonly sold as snacks, can supply even more fiber.
• A 1/4 cup serving contains an estimated five grams of fiber, meeting up to 20 percent of your daily fiber needs.
• Besides apricots, other high-fiber foods that can help relieve constipation include fruits, vegetables, legumes, nuts, and seeds.
5.- Benefits of apricot for eyes
• Apricots are an excellent source of vitamin A. Just one cup of raw apricots can eliminate 60 percent of the vitamin A you need throughout the day, while a cup of dried apricots can almost meet your daily vitamin A needs by themselves.
• Vitamin A plays a central role when it comes to eye health. Vitamin A deficiency can lead to symptoms such as night blindness, dry eyes, and vision loss.
• Besides being rich in vitamin A to boost vision, apricots can benefit eye health in other ways.
A 2016 animal study, for example, showed that topical application of apricot kernel extract helped reduce dry eye by promoting tear fluid production in mice.
Nutrition facts of apricot
Raw apricots are low in calories but high in fiber, vitamin A, vitamin C, and potassium, as well as several other important micronutrients.
They also contain a good amount of carbohydrates, and most of the calories in apricot come from carbohydrates rather than fat or protein.
One cup of raw apricot halves contains approximately:
• 4 calories
• 4 grams of carbohydrates
• 2.2 grams of protein
• 6 grams of fat
• 1 grams of fiber
• 2,985 international units of vitamin A (60 percent DV)
• 5 milligrams of vitamin C (26 percent DV)
• 401 milligrams potassium (11 percent DV)
• 4 milligrams vitamin E (7 percent DV)
• 1 micrograms of vitamin K (6 percent DV)
• 1-milligram copper (6 percent DV)
• 1-milligram manganese (6 percent DV)
• 9 milligrams niacin (5 percent DV)
In addition to the nutrients mentioned above, apricot also contains riboflavin, vitamin B6, pantothenic acid, magnesium, and phosphorus.
The nutritional profile of dried apricots varies somewhat.
Dried apricots contain more than four times more calories and carbohydrates, but they also provide a more concentrated amount of fiber, vitamin A, potassium, vitamin E, and other micronutrients.
A cup of dried apricot fruit contains approximately:
• 313 calories
• 4 grams of carbohydrates
• 4.4 grams of protein
• 7 grams of fat
• 5 grams of fiber
• 4,686 international units of vitamin A (94 percent DV)
• 1,511 grams potassium (43 percent DV)
• 6 milligrams of vitamin E (28 percent DV)
• 4 milligrams copper (22 percent DV)
• 5 milligrams iron (19 percent DV)
• 4 milligrams niacin (17 percent DV)
• 3 milligrams manganese (15 percent DV)
• 6 milligrams magnesium (10 percent DV)
• 2 milligrams vitamin B6 (9 percent DV)
• 3 milligrams phosphorus (9 percent DV)
Also, dried apricots contain some pantothenic acid, calcium, selenium, vitamin K, and riboflavin.
Apricot vs. Peach
It is easy to confuse apricots and peaches. Not only do they belong to the same family of fruits, but they share quite a few similarities in both their appearance and the nutrients they provide.
Apricots are smaller than peaches and have fluffy yellowish and orange flesh.
Peaches, on the other hand, are slightly larger, can range in color from white to bright yellow or red, and like apricots are covered in fine hairs.
Apricots tend to taste a bit more tart which is a great addition to baked goods and desserts.
From a nutritional point of view, the two fruits are very similar, with some minor differences.
Gram for gram, apricots are slightly higher in calories, protein, carbohydrates, and fiber.
Apricots also contain more vitamin A and vitamin C, although both contain comparable amounts of other micronutrients, such as vitamin E and vitamin K.
That said, both are packed with vitamins, minerals, and antioxidants, and including a few servings of each can be a healthy and nutritious way to give your diet a boost.
How to eat apricot
Apricots are easy to enjoy and full of flavor. If it’s eaten raw, just wash it off and feel free to eat all the fruit, the skin, and everything.
You can use a spoon to help gently scoop out the large pit, or apricot kernels, that are in the middle of the fruit.
For a simple and healthy treat, try adding an apricot to a bowl of Greek yogurt or even use it to complete your next bowl of cold oatmeal or cereal.
Alternatively, try using fresh or dried apricots in your cooking and baking recipes to increase both the flavor and nutritional profile of your dishes.
Apricot Recipes and Uses
If you’re feeling a bit creative, there are many ways to enjoy apricots other than chewing on the whole fruit.
Some of the most common ways to use apricots include making apricot baked goods and candies, as well as salads, sauces, and even meat dishes.
Also, instead of going for store-bought dried apricots, you can even try drying them at home.
Just use a dehydrator or pop them in the oven, bake on the lowest setting for 10-12 hours, and enjoy.
From sweets that use dried apricot to main dishes that use it to add a touch of sweetness, the possibilities are endless. Here are some ideas for fresh and dried apricots recipes:
• Easy Apricot Chicken
• Low sugar apricot jam
• Chicken Salad with Basil and Apricot
• No-Bake Apricot, Almond & Coconut Energy Bars
• Apricot Almond Butter Oatmeal Overnight
Apricot history
The apricot history remains controversial. Due to its scientific name, Prunus armeniaca – or Armenian plum – as well as its long history of cultivation in Armenia, many people believe that it originated there.
Others argue that it was first found in China or India thousands of years ago.
Regardless of their true origins, apricots have been a staple food in many cultures around the world for centuries.
The Egyptians, for example, commonly used apricots to make a traditional juice, while English settlers used apricot oil in the 17th century to reduce inflammation and treat tumors.
Today, most of the commercial apricot production in the United States takes place on the West Coast.
Almost all of the apricots come from California and a smaller amount comes from Washington and Utah. Globally, Uzbekistan produces the most apricots, followed by Turkey, Iran, and Italy.
Side effects of apricot
• Although apricot seeds are often enjoyed as a sweet snack, bitter apricot seeds can contain a large amount of amygdalin, a compound that can raise cyanide levels when consumed in excess.
If you eat apricot seeds, be sure to go for the sweet variety to avoid potential toxicity.
• Additionally, while dried apricots are high in beneficial nutrients, they are also high in carbohydrates and calories, which can lead to weight gain and increased blood sugar.
Keep your consumption in moderation and look for fresh apricots whenever possible to avoid overdoing it.
• Some people may also experience food allergy symptoms after eating apricots.
If you suspect that you may have an allergy to apricots or have any adverse side effects after eating them, discontinue use and talk to your doctor.
Final thoughts
• Apricots are stone fruit and are closely related to plums, cherries, peaches, nectarines, and almonds.
• Raw apricots are low in calories but high in fiber, vitamin A, and vitamin C.
Dried apricot nutrition, on the other hand, contains a higher concentration of calories, carbohydrates, fiber, and micronutrients.
• Apricot is also loaded with antioxidants and has been shown to reduce inflammation, support regularity, protect the liver, and promote eye health.
• Due to their tangy taste, apricots are incredibly versatile. They are a suitable complement to both sweet and savory dishes and can be used in bakery products, main dishes, jams, and sauces.
• Enjoy the apricot in combination with a healthy and balanced diet to take full advantage of the multitude of health benefits it can bring.
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