Dried Apricots in Pakistan – Khubani
Dried Apricots (Khubani) is a fruit that belongs to the genus Prunus and subgenus Amygdalus. It is believed to be one of the oldest cultivated fruits and has been consumed by humans for more than 7000 years. Today, apricot production is spread over many countries, including the US – California, France – Provence, Chile – Tarapaca and Washington State.
The scientific name for apricot tree is Prunus armenica or Armeniaca vulgaris . To produce quality fruit, they need an organic environment. For this reason, Khalis Things brings you the dried apricots khubani from the most Organic Part of Pakistan.
Conflicting evidence from various studies suggests that apricot nutrition facts vary with age, geographic location, season and the type of drying process used to preserve it. To cater for this, we follow the latest methods to dry these apricots to keep them nutritious.
Health Benefits Of Dried Apricots Khubani
Dried apricots are known to be healthy snacks. However, dried apricots have many other benefits for the human body as well. Some of the essential health benefits of Apricots are:
Improved cardiovascular support
Apricots contain high amounts of vitamin C and carotenoids that help reduce the risk of certain cancers, such as prostate cancer or lung cancer. Carotenoids also protect your body from developing cataracts, which is a condition where eye lenses become cloudy and hard to see through.
Apricots also contain lutein and Zeaxanthin that help protect your eyes from harmful UV-B rays emitted by the sun. Lutein and Zeaxanthin are found in green, leafy vegetables such as kale; however, apricot nutrition offers this beneficial nutrient in dried form. You can also find these nutrients in orange or yellow vegetables and fruits, such as mangos, but they usually provide more small amounts. The human body needs 10 milligrams of lutein each day to maintain eye health, so three dried apricots will give you plenty of it without having to eat copious amounts of other foods rich with carotenoids.
Strengthens the immune system
Apricots have been used for many years to fight off infections and diseases, including the common cold. This fruit contains a rich supply of vitamin C. This natural antioxidant protects your cells from damage caused by free radicals while also strengthening your immune response against pathogens that lead to illnesses.
The healing properties found in apricots can be attributed to the high amount of carotenoids, vitamin A, and vitamin E. Vitamin E helps maintain healthy skin while preventing hair loss, slowing down signs of ageing, and fighting off conditions such as chronic fatigue syndrome. Carotenoids are antioxidants that reduce inflammation in body tissues throughout your organs while helping you maintain a youthful appearance.
Supports Healthy Bones
Apricots are a good source of magnesium and potassium, which maintain healthy bone density while minimizing the risk of developing osteoporosis. These minerals also regulate blood pressure, ensuring that your heart does not work harder during everyday activities. Magnesium is also found in high amounts in green vegetables such as spinach or Swiss chard. Still, dried apricots provide a better alternative since you need to eat a truckload of these vegetables for the same nutritional benefits.
The recommended daily intake for magnesium is 420 milligrams, so eating three dried apricots at one time will give you more than enough antioxidants without having to consume too many calories.
Apricot Preparation and Consumption
Dried apricots nutrition is the same as fresh apricot nutrition, but there are some slight changes. This fruit has a high amount of fiber, which helps clean out your digestive system and reduce the risk of developing diseases like hemorrhoid’s or diverticulitis. The fiber in dried apricots also helps you feel full for more extended periods so that you do not overeat during meal times.
Magnesium benefits can be reaped by consuming this fruit raw by simply washing it under cold water to remove any dirt on its surface before taking a bite. You can also eat dried apricots with yoghurt or sprinkle them over cereal, oatmeal, salads, or rice dishes for added flavor and nutrients. Apricots can be used to substitute for meat in recipes, such as burgers and stews, by soaking them overnight in water to soften before cooking.
Nutritional Value Of Apricots
Information on Apricot Nutrition is abundant; however, there are specific details about apricot nutrition that you might not know or care to read since it doesn’t affect your personal life. Dried apricots nutrition offers the same benefits as fresh apricots, minus their high water content and reduced calories, but some notable nutrients are worth mentioning.
A one-cup serving of dried apricots contains only 280 calories compared to 304 from a cup of its fresh counterpart. You will also consume less sugar at 60 grams for dried apricots versus 72 grams for fresh apricots, which is vital to maintaining a healthy weight. You will still consume high amounts of fiber even though it’s reduced from 11 grams to 9 grams per cup for dried apricots. This still provides the added benefit of promoting digestive health and disease prevention and fighting off obesity.
Overall, there are no significant changes in the Apricot Nutrition facts whether you eat them fresh or all dried up, so it’s safe to say that this fruit remains one of the best sources of nutrients and antioxidants despite its minimal calorie content.
- Vitamin A – 1120 IU/cup
- Vitamin C – 3.3 mg/cup
- Iron – 0.91 mg/cup
- Magnesium – 101 mg/cup
- Potassium – 433 mg/cup
Apricots are available year-round but are typically harvested during the summer months, providing the best nutrient value. Dried apricots should be stored in a cool, dry place away from direct sunlight for up to 1 year. Fresh Apricots can last about seven days on average when stored in the fridge or left out at room temperature.
You can freeze fresh apricots by cleaning them thoroughly before placing them in an airtight container and allowing them to thaw slowly at room temperature for several hours before use. Frozen apricots are good for about six months to 1 year if frozen properly.
Apricots in Urdu
They are known as ‘Khubani’ in Urdu.
Dried Apricots Price in Pakistan
You can buy dried apricots in Pakistan. They are for PKR Rs 350 for a pack of 200 grams.
How many dried apricots should I eat a day ?
It depends on what your goal is. If you want to lose weight, most people will recommend limiting your dried fruit intake to 10-12 pieces a day. However, if you are looking for an energy boost, then it’s recommended that you consume the same amount of healthy fats and protein as dried fruit (about 2 pounds).
As always with dieting, be sure to consult with a professional before making any drastic changes to ensure that they are best suited for your needs!