Albicocche: calorie e proprietà di un frutto estivo

Albicocche calorie proprietà frutto estivo

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.

Photo Credits|ThinkStock

 

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