How Many Apricot Seeds Can You Safely Eat? A Science-Backed Guide

The question of how many apricot seeds, or kernels, one should eat per day is fraught with conflicting advice and serious health warnings. While some online sources and alternative health proponents tout them as a superfood with cancer-fighting properties, major food safety and health organizations worldwide issue strong cautions against their consumption.

This comprehensive guide synthesizes scientific research, official recommendations, and expert analysis to provide a clear answer, helping you understand the real risks involved.

The Official Verdict: What Global Health Authorities Say

The overwhelming consensus among medical experts and food safety agencies is to exercise extreme caution. The primary danger lies in a compound called amygdalin, which the body converts into the highly toxic chemical cyanide.

Here’s a summary of recommendations from various authoritative bodies:

• The U.S. Food and Drug Administration (FDA): The FDA does not approve of apricot kernels for treating any medical condition and has issued warnings about products containing toxic levels of amygdalin. The agency advises consumers to stop using and dispose of certain raw apricot seed products due to cyanide risk.
• European Food Safety Authority (EFSA): The EFSA warns that even small amounts can be dangerous. They estimate adults should consume no more than one to three small raw apricot kernels per day, while toddlers should have no more than half a small kernel.
• Agence nationale de sécurité sanitaire (Anses), France: Anses echoes the EFSA's findings, recommending a maximum of one to three kernels per day for adults to avoid exceeding the Acute Reference Dose (ARfD) for cyanide.
• Medical News Today: Citing the EFSA, they advise a limit of "roughly three small apricot kernels for adults."
• WebMD: States that consuming more than "2 small apricot kernels or half of a large apricot kernel...daily is likely unsafe."

The safest answer, according to many experts, is zero. Given the lack of proven benefits and the clear risk of toxicity, avoiding raw apricot kernels is the most prudent choice.

!A close up of apricot kernels in a small bowl next to a fresh apricot. Image source: Unsplash

The Danger Within: Amygdalin and Cyanide Poisoning

The risk from apricot seeds isn't hypothetical; it's a matter of biochemistry. Here's how it works:

1. Ingestion: You eat a raw apricot kernel containing amygdalin.
2. Conversion: Enzymes in your gut break down the amygdalin.
3. Release: This process releases hydrogen cyanide.

Cyanide is a fast-acting poison that prevents your body's cells from using oxygen, which can be fatal. The heart and brain are particularly vulnerable.

Symptoms of Cyanide Toxicity

According to the Centers for Disease Control and Prevention (CDC), symptoms of cyanide poisoning can appear within minutes and include:

• Headache and dizziness
• Nausea and vomiting
• Weakness and confusion
• Abdominal cramps
• Chest pain and difficulty breathing
• Changes in blood pressure
• Seizures and loss of consciousness
• Coma and death

If you or someone you know experiences these symptoms after consuming apricot kernels, seek emergency medical help immediately.

Debunking the Myths: Apricot Seeds and "Vitamin B17" Cancer Claims

Much of the interest in apricot seeds stems from the unsubstantiated claim that they can treat cancer. This theory revolves around amygdalin, which is sometimes marketed under the names Laetrile or "Vitamin B17" (Note: it is not a vitamin).

The theory suggests that cyanide selectively targets and kills cancer cells. However, this has been thoroughly debunked by the scientific community.

• No Scientific Evidence: Reputable organizations, including the National Cancer Institute (NCI) and Cancer Research UK, state clearly that there is no reliable scientific evidence that Laetrile or amygdalin is effective for treating cancer.
• Failed Clinical Trials: A prominent clinical trial conducted by the Mayo Clinic in 1982 found that Laetrile showed no benefit in treating cancer patients.
• Unambiguously Negative: A 2015 systematic review from the Cochrane Library concluded that the risk-benefit balance of Laetrile for cancer treatment is "unambiguously negative."

Relying on apricot kernels as a cancer treatment can be deadly, not only due to cyanide poisoning but also because it may lead individuals to delay or refuse proven, effective medical treatments.

Not All Kernels Are Equal: Factors That Increase Your Risk

The level of danger can vary depending on several factors, making self-dosing even more hazardous.

Bitter vs. Sweet Kernels

There are two main types of apricot kernels: sweet and bitter. Bitter apricot kernels contain significantly higher levels of amygdalin and pose a much greater risk. Most products sold online for their supposed health benefits are of the bitter variety.

The Importance of Preparation

The method of preparation is critical. The risk of cyanide poisoning is associated only with raw apricot kernels.

• Raw: Chewing, grinding, or crushing raw kernels maximizes the release of amygdalin and, subsequently, cyanide.
• Cooked/Roasted: Heat destroys the enzymes responsible for converting amygdalin to cyanide. Therefore, apricot kernels used in cooking, baking, or making jams are considered safe.

Individual Vulnerability

Tolerance to cyanide varies based on body weight. This makes children especially vulnerable.

• Children: As noted by EFSA and other agencies, even a single small kernel can be toxic for a child. Children should not consume raw apricot kernels.
• Pregnancy and Breastfeeding: Due to the potential harm to a developing fetus or infant, it is likely unsafe to consume apricot kernels during pregnancy or while breastfeeding.

The Bottom Line: Prioritize Safety Over Unproven Claims

While the internet is filled with anecdotal testimonials and conflicting advice, the scientific and medical evidence is clear: consuming raw apricot seeds carries a significant risk of cyanide poisoning that far outweighs any unproven health benefits.

If you are considering eating apricot kernels, remember these key points:

1. The Safest Dose is Zero: Most health authorities advise against consumption.
2. Strict Limits Apply: If you do eat them, do not exceed 1-3 small kernels per day for an adult.
3. Never for Children: Children should avoid raw apricot kernels entirely.
4. Claims are Unproven: The "cancer cure" claims are not supported by science and are considered dangerous quackery.
5. Cooking is Key: Cooked or roasted kernels are safe, as the heat neutralizes the potential for cyanide production.

Always consult with a healthcare professional before adding new or controversial supplements to your diet, especially if you have an existing health condition or are seeking treatment for a serious illness.