Apricot seeds have been used for centuries for their wide array of health benefits. Sometimes called bitter almonds, apricot seeds come from inside the pits of apricots and contain a compound known as amygdalin or vitamin B17. While raw apricot seeds have a bitter taste, they provide a variety of nutrients and plant compounds that may help support health.
What are the potential benefits of apricot seeds?
Here are some of the top evidence-based ways that apricot seeds may benefit health:
- High in antioxidants like vitamin E that can fight free radical damage and oxidative stress
- Contain amygdalin, which may have anti-inflammatory and anti-tumor effects
- Provide vitamin B17, which some claim may help fight cancer cells
- Support heart health by lowering blood pressure and cholesterol levels
- Boost immunity due to high vitamin C content
- Relieve symptoms of arthritis thanks to anti-inflammatory properties
- Promote skin health and treat conditions like acne when applied topically
Later on, we’ll dive into the research behind some of these potential apricot seed benefits.
Nutritional profile of apricot seeds
Apricot seeds are loaded with an impressive array of vitamins, minerals and beneficial plant compounds.
Here are some of the top nutrients found in a 1-ounce (28-gram) serving of raw apricot seeds:
- Calories: 105
- Fat: 10 grams
- Protein: 2.4 grams
- Carbs: 2.1 grams
- Fiber: 1.3 grams
- Vitamin B17: 5.6 mg
- Niacin: 0.5 mg
- Folate: 9.2 mcg
- Iron: 0.7 mg
- Magnesium: 22 mg
- Phosphorus: 66 mg
- Zinc: 0.4 mg
- Copper: 0.1 mg
- Manganese: 0.2 mg
- Selenium: 3.1 mcg
Apricot seeds also contain amygdalin, a glycoside that is converted into hydrogen cyanide in the body. We’ll discuss the controversial cyanide content of apricot seeds later on in this article.
Benefits and Uses
So what are apricot seeds good for when it comes to your health? Let’s take a closer look at some of their top benefits, along with some simple ways to start adding these nutritious seeds into your daily diet.
1. Rich in Antioxidants
Apricot seeds contain antioxidants like vitamin E that can help protect against chronic disease. Antioxidants help prevent oxidative stress and damage to the cells caused by free radicals.
Vitamin E, in particular, plays a central role in maintaining immune function, neurological health, and physical performance. According to one review out of Iran, apricot seeds contain a higher amount of vitamin E than many other seeds and nuts.
Thanks to their high antioxidant content, some studies show that apricot seeds could aid in the prevention and treatment of conditions like heart disease, cancer, arthritis and neurodegenerative disorders.
2. Provides Amygdalin
Amygdalin is a compound found concentrated in the seeds of many fruits in the Rosaceae family, including apricot, peach, plum and nectarine seeds. It’s sometimes called vitamin B17, although it’s not a true vitamin.
Studies show that amygdalin has antibacterial, anti-inflammatory and anti-tumor properties. The amygdalin in apricot seeds is converted into cyanide in the body, which is believed to account for much of its potential anti-cancer effects.
According to some proponents, amygdalin works by targeting and killing cancer cells while leaving healthy cells intact. However, more research is still needed on how amygdalin works and its effectiveness as an alternative cancer therapy.
3. May Have Anti-Cancer Properties
One of the most popular uses of apricot seeds is for their potential anti-cancer properties. In fact, many claim that the amygdalin found in these seeds can help prevent and treat cancer.
Apricot seeds are especially high in a compound called B17 amygdalin. Some studies show that B17 amygdalin is able to induce apoptosis, or cell death, in cancer cells.
According to one 2018 study out of Malaysia, B17 amygdalin was able to block cell cycle progression and trigger apoptosis in lung cancer cells.
Other research has found that amygdalin injection restricted tumor growth in gastric cancer cells by inactivating specific signaling pathways involved in cell growth and proliferation.
However, despite these promising findings, human studies are still lacking on the anti-cancer effects of amygdalin from apricot seeds. More research is needed to determine how it may impact the growth and spread of tumors in humans.
4. Supports Heart Health
Incorporating apricot seeds into your diet may also benefit heart health. That’s because they’re high in antioxidants, fiber, unsaturated fatty acids and other protective compounds.
According to one study in rats fed either a normal diet or a diet supplemented with apricot seeds, seeds were effective at lowering cholesterol levels to protect heart health.
Another study had similar findings, reporting that apricot oil was able to reduce both cholesterol and triglyceride levels in mice fed a high-fat diet.
Not only that, but the study also found that apricot oil enhanced antioxidant status to prevent heart disease by limiting oxidative stress.
5. Could Help Fight Inflammation
Chronic inflammation plays a central role in the development of chronic conditions like heart disease, diabetes, cancer and arthritis.
Some research shows that the antioxidants found in apricot seeds possess powerful anti-inflammatory properties that could aid in inflammation reduction.
According to one animal model, delivering amygdalin intravenously significantly reduced paw swelling and decreased levels of specific inflammatory markers in rats.
Similarly, an in vitro study showed that treating cells with amygdalin blocked the production of inflammatory mediators to decrease inflammation.
More studies are needed to determine how amygdalin supplementation from apricot seeds may impact levels of inflammation in humans.
6. Contains Vitamin B17
Each serving of apricot seeds supplies a good amount of vitamin B17 in the form of amygdalin. Vitamin B17 is sometimes referred to as laetrile.
There’s limited research on the potential effects of vitamin B17 on health. Some proponents claim that vitamin B17 helps fight cancer cells and prevent tumor growth.
However, according to a review published in the Cochrane Database of Systematic Reviews, there is no good evidence to support the use of laetrile as an alternative cancer treatment.
More high-quality studies are needed to understand how vitamin B17 from apricot seeds may impact health and cancer.
7. Boosts Immunity
Each serving of apricot seeds contains a good amount of vitamin C, knocking out 16 percent of your daily needs in just an ounce.
Vitamin C is a water-soluble vitamin and potent antioxidant that helps fight free radicals and prevent cell damage.
Some studies show that vitamin C could improve immunity by enhancing the function of immune cells to protect against infections and disease.
According to one review, vitamin C has antiviral properties and has been shown to reduce the severity and duration of upper respiratory tract infections like the common cold.
Thanks to its high content of vitamin C, adding apricot seeds to your diet may help give your immune system a boost.
8. Alleviates Arthritis Symptoms
Arthritis is a condition characterized by joint pain, inflammation and stiffness. It affects an estimated 54 million adults in the United States.
Some research indicates that amygdalin may be effective in the treatment of arthritis symptoms. For example, one study showed that treating collagen-induced arthritic mice with amygdalin relieved symptoms and reduced swelling.
Similarly, an animal study in rats with arthritis found that injection of amygdalin led to decreased levels of inflammation to provide arthritic pain relief.
More research is still needed, but these findings suggest that the amygdalin in apricot seeds may aid in reducing pain and inflammation associated with arthritis.
9. Improves Skin Health
In addition to their many internal benefits, apricot seeds may also improve skin health when applied topically. In fact, the oil derived from these powerful seeds is often added to cosmetic products like lotions, soaps and lip balms.
This is because apricot kernel oil is rich in vitamin E, an essential nutrient that acts as a potent antioxidant to protect skin cells against damage.
One study in mice found that treating skin with apricot kernel oil decreased symptoms of atopic dermatitis, a type of eczema characterized by itching, redness and swelling of the skin.
Another study had similar findings, reporting that giving participants with dermatitis topical vitamin E improved symptoms like dryness, scaling, redness and wound healing.
Thanks to its vitamin E content, applying apricot oil topically may help promote smooth, healthy skin and protect against skin damage.
How to Add to Your Diet
Here are some easy ways to start enjoying the many benefits of apricot seeds:
1. Eat Them Raw
Apricot seeds can be eaten directly out of the shell, but be sure to look for ones that are uniform in color and aren’t cracked. Note that they do have a very bitter taste, so most prefer roasting them first to improve their flavor. An important tip when eating them raw is to make sure to chew well before swallowing to release the enzymes that can produce cyanide.
2. Roast Them
Roasting apricot seeds before eating helps reduce bitterness and improves palatability. After removing from the shell, spread seeds over a baking sheet and roast at 350°F for about 15 minutes.
3. Make Apricot Seed Butter
Grind up your supply of apricot seeds and mix in a food processor with coconut oil, raw honey and vanilla extract for a nutritious seed butter bursting with flavor.
4. Use Apricot Kernel Oil
Found in specialty shops and online, apricot kernel oil has a mild, sweet taste that works well for sautéing, drizzling over veggies or making homemade salad dressings. It can also be applied topically to moisturize and soothe the skin.
5. Bake with Apricot Meal
Apricot meal contains ground apricot kernels and can be used as a substitute for almond or coconut flour in baking. Swap up to one-fourth of the flour for apricot meal in recipes for muffins, quick breads and even pancakes.
6. Mix into Homemade Granola
Stir a tablespoon or two of chopped apricot seeds into your favorite homemade granola recipe for an extra dose of nutrients like vitamin B17 and amygdalin.
7. Add to Smoothies
To ramp up the nutrient content of your favorite smoothie, add in a handful of apricot seeds for a potent health boost.
8. Make Apricot Seed Milk
Soak apricot seeds overnight, drain and blend with water for a creamy, dairy-free milk alternative rich in vitamin B17 and antioxidants.
Dosage and Side Effects
Though apricot seeds may potentially offer some benefits, they may also cause some adverse side effects. Here’s what you should know about the safety and side effects of apricot seeds:
Cyanide Content
Raw apricot seeds contain a compound called amygdalin, which breaks down into hydrogen cyanide when ingested. Consuming high amounts of apricot seeds can lead to cyanide poisoning.
Symptoms of cyanide poisoning include dizziness, headache, nausea, vomiting, rapid heart rate, difficulty breathing, seizures and even coma or death in severe cases.
Most sources recommend keeping intake under three grams or about five to eight seeds per day to minimize the risk of cyanide poisoning.
Allergies
Apricot seeds belong to the same family of fruits as peaches, plums and cherries. If you have an allergy to these fruits or other seeds like almonds, you may want to avoid apricot seeds as well to prevent an allergic reaction.
Blood Glucose
Some research shows that amygdalin may impact blood glucose levels. If you have diabetes or issues maintaining normal blood sugar, it’s best to talk to your doctor before adding apricot seeds to your routine.
Pregnancy and Breastfeeding
Due to their cyanide content, it’s best to avoid apricot seeds during pregnancy and while breastfeeding unless cleared by your doctor.
For adults, it’s best to keep intake under 3 grams per day and be sure to consume adequate protein, iron and vitamin C to help prevent potential toxicity.
Eating raw seeds is not recommended for children due to their lower body weight and immature digestive systems.
Conclusion
Apricot seeds have been associated with a wide array of health benefits. Studies show that they may help fight inflammation, support heart health, reduce arthritis symptoms, improve skin health and even protect against cancer cell growth.
However, more research is still needed, especially on the anti-cancer effects of their amygdalin content.
Additionally, despite these benefits, apricot seeds can be toxic when consumed in large amounts. It’s best to enjoy them in moderation as part of a healthy, well-rounded diet.
Stick to no more than three grams per day and be sure to pair them with other healthy whole foods to maximize the potential benefits while minimizing adverse side effects. Also, be sure to consult your doctor before adding apricot seeds to your daily routine, especially if you have any underlying health conditions.
