The benefits of nectarine are determined by the fact that the fruit is rich in vitamins and minerals. They are also caused by phytochemicals, natural compounds in plant foods that promote health and help prevent disease. Fruits are particularly rich in vitamin C, niacin, copper, potassium and fiber. It also contains lutein, zeaxanthin and other phytochemicals with antioxidant and anti-inflammatory properties. In addition, it is low in calories and fat.
The health benefits of nectarine include:
– promote weight management
– improve skin condition
– reduce blood pressure
– strengthen immunity
– increased longevity
– helps prevent cancer.
Nectarine Nutrition Facts
The table below lists the nutrients that nectarines are high in, along with the percentage daily value. The serving size for this value is 1 medium nectarine or 142 grams (g):
Protein 1.5 g 3
Carbohydrates 15.1 g 5
Total lipid (fat) content 0.45 g 1%.
Fiber 2.4g 9
Vitamin C 7.7 mg 9%.
Niacin (vitamin B3) 1.6 mg 10%
Potassium 285 mg 6
Copper 0.122mg 14%.
Lutein and Zeaxanthin 185 mcg
As the table shows, nectarines are low in calories and fat, but high in fiber, vitamin C, niacin, potassium and copper. These nutrients are the most important, but the fruit also contains small amounts of vitamins A and E, as well as several B vitamins, except for niacin. In addition, nectarines are lower in other minerals. Fruits are also rich in phytochemicals, compounds found in plants that provide health benefits through their antioxidant and anti-inflammatory properties.
6 health benefits of nectarine
The benefits of nectarines come from their nutritional profile, making them valuable for many aspects of health. These benefits include the following.
1 Promote weight management
Nectarines can help with weight control in a number of ways. They’re sweet, but because they’re low in calories and fat, they don’t promote weight gain like other sweet desserts do. Therefore, replacing a piece of cake or pie with a nectarine can reduce your calorie intake. This fruit is also rich in fiber, which promotes satiety and helps reduce overeating.
in 2020 The review looked at studies that looked at how fruit consumption affects women’s weight. She cited a study of 73,737 women that linked each daily serving of fruit to an average weight loss of 0.27 kilograms. The review also cites a study of 40,415 women that linked each daily serving of fruit to an average weight loss of 0.24kg. Both studies were conducted for 4 years.
2 Improve skin health
Vitamin A and copper in nectarines are two nutrients important for skin health. Vitamin A protects the skin from UV rays and affects the thickness of the skin, while copper promotes the maturation of collagen, the protein that gives the skin its elasticity. The niacin in nectarines also contributes to healthy skin.
3 Lower your blood pressure
High blood pressure is one of the main risk factors for heart disease from a safe source. Left unchecked, it can cause problems in other organs, such as the kidneys and brain. Older 2011 a study suggested that increased potassium intake may lower blood pressure. This potassium-induced reduction also significantly reduces the risk of health problems that can be caused by high blood pressure. These include strokes, heart attacks and coronary heart disease, according to the authors.
4 Strengthen immunity
The vitamin C content of nectarines can help the immune system fight infections in a number of ways. Research conducted in 2017 showed that vitamin C deficiency weakens immunity and increases the risk of infections. The vitamin’s immune benefits include boosting the skin’s defenses against pathogens, which are disease-causing microbes. Vitamin C also strengthens the ability of immune cells to destroy pathogens and reduces tissue damage in the focus of infection. Low levels of this vitamin remain relatively common in Western countries, the study authors said. For this reason, they advised ensuring adequate intake by increasing vitamin C-rich foods or taking supplements.
5 Extend the service life
Older 2011 an animal study showed that fruits rich in antioxidants can help increase their longevity. She evaluated the effect of eating nectarines on the lifespan of Drosophila melanogaster, a species of fly. The results of the study show that the fruit improved the survival of the flies. The authors concluded that nectarines may promote longevity by reducing oxidative damage and improving glucose metabolism.
However, more research is needed in human studies. in 2014 conducted a meta-analysis based on this finding when examining the effect of fruit and vegetable consumption on mortality. It looked at data from 16 studies involving 56,423 deaths. The results showed an association between higher fruit and vegetable consumption and a lower risk of death from all causes.
6 Help to prevent cancer
Epidemiological studies show that cancer has an inverse relationship with consumption of green and yellow fruits and vegetables. Therefore, nectarines fall into the category of fruits that can protect against cancer. Anthocyanins are one of the phytochemicals found in nectarines. in 2016 conducted a study looking at the effects of anthocyanins on cancer prevention. She found that the compound has antitumor properties due to its antioxidant, anti-inflammatory and mutation prevention actions.
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