Nectarines are refreshing, sweet, and nutritious and are packed with vitamins, minerals, and antioxidants.
Nectarines (Prunus persica var. nectarina), plums, and peaches are members of the Rosaceae family.
Nectarines have several health advantages because they are rich in vitamin C, niacin, copper, potassium, and fiber. Additionally, it includes lutein, zeaxanthin, and other phytochemicals that have anti-inflammatory and antioxidant properties. They are low in calories (about 60 calories per cup) and fat.
Nectarines are refreshing, sweet, and nutritious. They are packed with vitamins, minerals, and antioxidants. They can boost the flavor of many dishes. However, if you need to limit your potassium consumption, avoid nectarines. Instead, have an apple.
7 benefits of nectarines
- May facilitate weight loss:
- Although they are sweet, they do not contribute to weight gain because they are low in calories and high in fiber.
- Fiber encourages satiety and helps prevent overeating.
- Aid in cancer prevention: A 2020 epidemiological study revealed an inverse relationship between cancer risk and consumption of green and yellow produce.
- Nectarines include a variety of phytochemicals, including anthocyanins.
- A 2016 study that looked at the role of anthocyanins in cancer prevention suggests that the substance had antitumor capabilities because of its antioxidant, anti-inflammatory, and mutation-preventative activity.
- However, according to researchers, a large portion of this proof originates from test-tube experiments. Additional research is required to thoroughly evaluate the contribution of nectarines to preventing cancer.
- Enhance skin health: According to research from 2021, nectarines include copper and vitamin A, which are crucial for healthy skin.
- Copper encourages the development of collagen, the protein that offers skin suppleness, and vitamin A protects the skin from ultraviolet (UV) radiation and regulates skin thickness.
- Niacin in nectarines supports healthy skin.
- Vitamin C helps keep tissues toned and preserves the youthfulness of the skin by helping to produce collagen.
- Studies have supported the photoprotective role of lutein, which is found in nectarines. It protects the skin from oxidative stress and UV-induced erythema or redness.
- Increasing immunity: Nectarines' vitamin C concentration can help the immune system fight infections.
- According to research published in 2017, a vitamin C shortage impairs immunity and increases the risk of illness.
- Strengthened skin defense against disease-causing microorganisms is one of the vitamin's immunity-boosting advantages.
- Vitamin C lessens tissue damage at infection sites and increases immune cells' capacity to destroy infections.
- Lower blood pressure and potentially improve cardiac health: One of the main risk factors for heart disease is high blood pressure. When out of control, it can harm other organs including the kidneys and brain.
- A 2011 study suggested that consuming more potassium helped lower blood pressure.
- Additionally, the risk of strokes, heart attacks, and coronary heart disease was lowered with potassium.
- Stone fruits, such as nectarines, should be consumed frequently to maintain cardiovascular health. Antioxidants that are good for the heart.
- Nectarines contain chlorogenic acid and anthocyanins that reduce the oxidation of low-density lipoprotein (LDL) or bad cholesterol and artery hardening and promote normal platelet circulation.
- Nectarines include flavonoids that may help lower the risk of atherosclerosis by reducing the rise in platelet aggregation.
- Stone fruits may not improve cardiac health completely, but they function best when consumed along with nutritious grains, lean protein, legumes, fruits, and vegetables.
- Extend life span: Fruits with a high antioxidant content may help prolong life according to a study on animals in 2011.
- It assessed the impact of nectarine eating on the lifespan of the fly species Drosophila melanogaster.
- The study's findings revealed that the fruit helped the flies survive.
- Nectarines may lengthen life by reducing oxidative damage and enhancing glucose metabolism, but more investigations on humans are required.
- This finding was expanded upon in a 2014 meta-analysis that looked at the relationship between fruit and vegetable consumption and mortality.
- The data review from 16 studies reported 56,423 fatalities. According to the findings, eating more fruits and vegetables is associated with a lower chance of dying from any cause.
- Reduce the risk of anemia: The inability of the body's red blood cells to transport oxygen to the tissues is called anemia.
- Iron is a crucial mineral required for the creation of red blood cells. Although nectarines do not contain a lot of iron, vitamin C helps the body absorb iron.
- Incorporating nectarine into your diet may help lower your risk of getting anemia.
References
Image Source: iStock image
FoodData Central. Nectarines, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
Centers for Disease Control and Prevention. Can eating fruits and vegetables help people to manage their weight? https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
Nishino H, Tokuda H, Murakoshi M, et al. Cancer prevention by natural carotenoids. Biofactors. 2000;13(1-4):89-94. https://pubmed.ncbi.nlm.nih.gov/11237205/
Lin BW, Gong CC, Song HF, Cui YY. Effects of anthocyanins on the prevention and treatment of cancer. Br J Pharmacol. 2017 Jun;174(11):1226-1243. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429338/
Michalak M, Pierzak M, Krecisz B, Suliga E. Bioactive Compounds for Skin Health: A Review. Nutrients. 2021 Jan 12;13(1):203. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827176/
