Le albicocche sono un frutto tipico della stagione estiva, altamente digeribili, rinfrescanti, ricche di betacarotene, e con un ottimo potere saziante. Le albicocche possono essere consumate fresche, ma anche secche e sciroppate, chiaramente hanno un apporto calorico e valori nutrizionali differenti.
Le albicocche sono composte per l’85% da acqua. Sono una buona fonte di Sali minerali, soprattutto di potassio, e sono ricche di Vitamina A e betacarotene. Inoltre, hanno un apporto calorico modesto. Ogni 100 g di polpa, infatti, fornisce solo 28 kcal.
Calorie albicocche e valori nutrizionali
- Calorie: 28 kcal
- Grassi: 0.39 g
- Carboidrati: 11.12 g
- Proteine: 1.4 g
- Fibre: 2 g
- Zuccheri: 9.24 g
- Acqua: 86.35 g
- Ceneri: 0.75 g
Minerali
- Calcio: 13 mg
- Sodio: 1 mg
- Fosforo: 23 mg
- Potassio: 259 mg
- Ferro: 0.39 mg
- Magnesio: 10 mg
- Zinco: 0.2 mg
- Rame: 0.078 mg
- Manganese: 0.077 mg
- Selenio: 0.1 mcg
Vitamine
- Retinolo (Vit. A): 0 mcg
- Vitamina A, IU: 1926 IU
- Vitamina A, RAE: 96 mcg_RAE
- Tiamina (Vit. B1): 0.03 mg
- Riboflavina (Vit. B2): 0.04 mg
- Niacina (Vit. B3): 0.6 mg
- Acido Pantotenico (Vit. B5): 0.24 mg
- Piridossina (Vit. B6): 0.054 mg
- Acido folico (Vit. B9 o M o Folacina): 0 mcg
- Folato alimentare: 9 mcg
- Folato, DFE: 9 mcg_DFE
- Folati, totali: 9 mcg
- Cobalamina (Vit. B12): 0 mcg
- Vitamina B-12, aggiunta: 0 mcg
- Acido ascorbico (Vit. C): 10 mg
- Vitamina D (D2+D3): 0 mcg
- Colecalcifenolo (Vit. D): 0 IU
- Alpha-tocoferolo (Vit. E): 0.89 mg
- Vitamina E, aggiunta: 0 mg
- Fillochinone (Vit. K): 3.3 mcg
- Colina totale (Vit. J): 2.8 mg
- Carotene, beta: 1094 mcg
- Carotene, alfa: 19 mcg
- Criptoxantina, beta: 104 mcg
- Licopene: 0 mcg
- Luteina + zeaxantina: 89 mcg
Grassi
- Acidi grassi, monoinsaturi: 0.17 g
- Acidi grassi, polinsaturi: 0.077 g
- Acidi grassi, saturi: 0.027 g
- Colesterolo: 0 mg
- Fitosteroli: 18 mg
Amminoacidi
- Acido aspartico: 0.314 g
- Acido glutammico: 0.157 g
- Alanina: 0.068 g
- Arginina: 0.045 g
- Cisteina: 0.003 g
- Fenilalanina: 0.052 g
- Glicina: 0.04 g
- Isoleucina: 0.041 g
- Istidina: 0.027 g
- Leucina: 0.077 g
- Lisina: 0.097 g
- Metionina: 0.006 g
- Prolina: 0.101 g
- Serina: 0.083 g
- Tirosina: 0.029 g
- Treonina: 0.047 g
- Triptofano: 0.015 g
- Valina: 0.047 g
Albicocche: proprietà
Le albicocche sono senza dubbio un frutto con buone proprietà dal punto di vista nutrizionale. Grazie alla presenza di vitamine e di Sali minerali, sono particolarmente indicate in caso di spossatezza. Inoltre, essendo ricca di betacarotene, stimola la produzione di melanina, favorendo l’abbronzatura e la protezione della pelle. Hanno anche un blando potere lassativo grazie al contenuto di fibre. Basti pensare che 3 albicocche contengono 3 grammi di fibre, pari al 12% del fabbisogno giornaliero.
Le albicocche, inoltre, rafforzano il sistema immunitario, contribuendo alla salute di occhi, pelle e capelli, regolando anche la pressione sanguigna. Essiccate mantengono inalterate tutte le proprietà nutritive che hanno da fresche, e sono un ottimo alleato contro la ritenzione idrica.
Marmellata di albicocche senza zucchero: ricetta
Ingredienti
- 1 Kg di albicocche
- 2 vasetti medi in vetro
Preparazione
Prima di tutto occorre sterilizzare i vasetti per annientare i microrganismi presenti nell’aria e impedire che si sviluppino. Con le conserve, ma anche con i cibi sottolio e sottaceto il rischio di botulismo è sempre dietro l’angolo. Dopo aver lavato i vasetti, avvolgeteli uno ad uno in teli puliti con i coperchi in una pentola alta almeno 40 cm. Riempite la pentola in modo che l’acqua ricopra i barattoli e portate ad ebollizione a fuoco alto. Poi abbassate la fiamma e lasciate bollire a fuoco lento per 30 minuti. Toglieteli dalla pentola solo quando l’acqua sarà diventata fredda con un forchettone e rovesciateli su un canovaccio pulito. Voltateli con l’apertura verso l’alto dopo qualche istante in modo da far evaporare l’acqua.
A questo punto, lavate le albicocche e privatele del nocciolo, eliminando anche la pellicina esterna. Versatele in una pentola antiaderente dai bordi alti e lasciate sobbollire a fiamma media mescolando di tanto in tanto per circa 1 ora e mezza. Una volta pronta la marmellata di albicocche versatela nei vasetti e riempite fino ad 1 cm dal bordo. Poi chiudeteli e capovolgeteli subito per innescare l’effetto sottovuoto (almeno 5 minuti). Raddrizzate i barattoli e lasciateli raffreddare.
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