Apricots offer a succulent, sweet flesh with many vitamins and minerals, but the fruit is quite perishable. As a result, Americans often find Turkish apricots in dried form only. The nutritional values of American and Turkish apricots differ significantly -- the Turkish fruit has more calcium but less beta carotene and is also lighter in color.
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Calories and Fat
Turkish apricots make a good snack, as they are relatively low in calories and fat. A 1.4 oz. serving of dried Turkish apricots contains 120 calories. If you follow a 2,000-calorie diet, the amount of calories in this dried fruit accounts for 6 percent of your daily allowance. This food contains no fat, making it a smart option for reduced-fat diets.
Carbohydrates and Fiber
A 1.4 oz. serving of Turkish apricots introduces 29 g of carbohydrates into your diet. Up to 65 percent of your daily calories should come from carbohydrates to satisfy your daily energy requirements. You also get 4 g of fiber, a considerable portion of the 22 to 28 g of fiber you need if you are a woman or 28 to 34 g of fiber needed in a man's daily diet.
Eat a serving of Turkish apricots, and you get 6 percent of the daily recommended intake of iron if you follow a 2,000-calorie diet. The iron available in this dried fruit helps regulate cell growth and contributes to the production of hemoglobin in your blood. Include 8 to 11 mg of iron in your diet each day to avoid anemia, a condition that make you tired, pale and shaky.
Turkish apricots contain calcium, a mineral useful for your bones. One serving provides you with 4 percent of the calcium you require each day. In addition to calcium's influence on bone strength, it also contributes to muscle, nerve and heart function. The National Institutes of Health indicates that most Americans consume less calcium than they need, so including Turkish apricots in your diet is a tasty solution.
You get both vitamins A and C in your diet when you consume Turkish apricots -- each serving provides 2 percent of the suggested daily intake of these nutrients. The vitamin A in these apricots provides benefits for your eyes, warding off dry eyes and macular degeneration. Vitamin C helps your body make collagen, a compound that makes your skin elastic.
REFERENCES & RESOURCES
- "Journal of Food Composition and Analysis"; Composition of Commercial U.S. and Turkish Dried Apricots; H.R. Bolin; March 1989
- Nuts Online: Organic Turkish Apricots
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- McKinley Health Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
- Office of Dietary Supplements; Iron; August 2007
- University of Maryland Medical Center; Calcium; March 2009
- All About Vision; Vitamin A and Beta Carotene: Eye Benefits; G. Heiting, OD; October 2010
- University of Maryland Medical Center; Vitamin C (Ascorbic Acid); June 2009