7 Health Benefits Of Nectarines
- Nectarines may possess anti-cancer effects. Nectarines possess anti-cancer and anti-tumor properties through phenolic and carotenoid compounds that fight various cancers. ...
- Nectarines can help maintain a healthy blood pressure. Nectarines have a high potassium to sodium ratio. ...
- Nectarines can help improve your heart’s health. ...
Full Answer
What are the benefits of eating nectarines?
- Vitamin A: 9.4% of the RDI
- Vitamin C: 13% of the RDI
- Vitamin B3 (Niacin): 6% of the RDI
- Copper: 4% of the RDI
- Potassium: 4% of the RDI
What are the health benefits of nectarines?
What Are the Health Benefits of Nectarines
- Beta-carotene and Vitamin A. The bright orange-red color of nectarines is due to its high beta-carotene content. ...
- Vitamin C. One medium-sized nectarine contains 7.7 milligrams of vitamin C. ...
- Dietary Fiber. Nectarines, whether fresh or dried, are a good source of dietary fiber, which is important for maintaining overall health.
- Potassium and Other Minerals. ...
What are the nutritional values of nectarines?
One medium-sized nectarine (142 grams) offers ( 2 ):
- Calories: 63
- Fat: 0.5 grams
- Carbs: 15 grams
- Protein: 1.5 grams
- Fiber: 2.4 grams
- Sugar: 11.2 grams
- Potassium: 6% of the Daily Value (DV)
- Niacin (vitamin B3): 10% of the DV
- Vitamin C: 8.5% of the DV
- Copper: 13.6% of the DV
What goes well with nectarines?
- Cooked vegetables (melty)
- Soup (melty)
- Crackers (either or)
- Bread (either or)
- Crumpets (melty)
- Fruits (regular)
- Nuts (regular)
- Cooked grains (buckwheat, farro, bulgur, etc) (melty)
- Pasta (melty, unless spaghetti)
- Salsa (regular)
Is it good to eat nectarines everyday?
Nectarines are a smooth-skinned variety of peach that's packed with vitamins, minerals, antioxidants, and fiber. They're also low in calories and fat. Among other benefits, they support iron absorption, boost weight loss, and enhance skin health. This summertime fruit makes a simple, healthy addition to your diet.
How many nectarines can I eat a day?
An 80g serving of nectarine counts as one of your five-a-day – that's roughly one nectarine.
Which is healthier peaches or nectarines?
Nectarines are a type of peach without the fuzzy skin. They're nutritionally similar, boasting comparable amounts of natural sugars, fiber, and micronutrients. While peaches are more appropriate for baking and softer-textured recipes, nectarines stay firm for cooking.
What does nectarines help with?
Nectarines are a high source of vitamin C, vitamin A, and fiber, among other nutrients. The vitamins, minerals, and antioxidants in this fruit help promote various aspects of wellness, such as boosting immunity, lowering blood pressure, and promoting longevity.
What is the healthiest fruit?
Top 10 healthiest fruits1 Apple. A low-calorie snack, high in both soluble and insoluble fiber. ... 2 Avocado. The most nutritious fruit in the world. ... 3 Banana. ... 4 Citrus fruits. ... 5 Coconut. ... 6 Grapes. ... 7 Papaya. ... 8 Pineapple.More items...•
Are nectarines or apples healthier?
The main differences between Nectarine and Apple Apple contains less Copper, and Vitamin B3 than Nectarine. Apple has 12 times less Vitamin B3 than Nectarine. Nectarine has 1.125mg of Vitamin B3, while Apple has 0.091mg. Nectarine is lower in Sugar.
Are nectarines a laxative?
Nectarine and its health benefits It also demonstrates laxative properties. Indeed, nectarine contains fiber which speeds and regulates intestinal transit. For internal use, nectarine is recommended in case of constipation.
Are nectarines good for your skin?
Full of antioxidants: They're a good source of vitamin A and vitamin C, providing more than a third of your daily intake. Good for the skin: They also contain niacin which is great for healthy skin and getting that summer glow. Read our article on how to eat your way to a summer glow.
Can I eat nectarine at night?
One way of incorporating nectarines in your diet for lowering cholesterol is to include the fruit (cut pieces) in your breakfast cereal. You can also eat the whole fruit as an evening snack with some yogurt or cottage cheese.
Is nectarine good for kidney?
Many foods contain potassium, and fruits like peaches and nectarines are among some of the best sources. Potassium has been linked to improved blood pressure control, kidney health and cardiovascular disease.
What happens if you eat too many nectarines?
In fact, heartburn, diarrhea, reflux, and bloating are all potential side effects of eating too much fruit, according to Bruning. High blood sugar is another side effect of fruit consumption, and can be potentially dangerous for people with diabetes.
Which is healthier plums or nectarines?
Why is Plum better than Nectarine? Substantially more maltose per 100g. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Definitely more galactose per 100g.
Why are nectarines good for you?
Presence of dietary fiber and the alkaline nature of nectarines makes them perfect for maintaining digestive health. The fiber content absorbs water, adds bulk to the stool, regulates bowel movements, and can help prevent issues like gastritis, constipation, and ulcers. [6] [7]
Why are nectarines good for pregnant women?
In particular, their folate content can help in reducing the risk of neural tube defects like spina bifida and contributes to the overall health of the mother and baby. The abundance of potassium assists in preventing muscle cramps. Fiber keeps up the digestive health and helps prevent constipation, and vitamin C content contributes to the proper growth and development of the muscles, teeth and blood vessels of the growing baby. So if you’re pregnant, grab a nectarine next time you’re in need of a snack.
What is the healthiest fruit?
Nectarines are a delicious fruit similar to plums and peaches. In fact, they are quite similar to peaches in appearance except for the lack of fuzziness on the skin, which is on peaches. In addition to its taste, the health benefits of nectarines include better cardiovascular and digestive health. They contain disease-fighting antioxidants, and consumption of nutrient-rich nectarine can help in strengthening the immune system, promoting youthful skin and is an excellent snack option for everybody.
Why is nectarine important for anemia?
Although nectarines are not rich in iron, vitamin C found in nectarine helps to increase iron absorption in the body. Therefore, including nectarine in your diet is a vital component to help reduce the risk of developing anemia. [10]
What are the different types of nectarines?
Nectarines come in three main varieties, and all are enjoyed best when eaten fresh: 1 White and Yellow Flesh: These varieties have dark red skin with a smooth texture. White ones are sweeter and less acidic compared with the yellow variety, which is more acidic and a bit tangier to taste. 2 Clingstones: The flesh of this variety is attached to the pit (also known as stone) of the fruit. Its fiber can easily get stuck in your teeth and hence, this variety is generally used for canning purposes. 3 Freestones and Semi-freestones: Just as the name describes, freestone variety entails those fruits whose pulp separates effortlessly from the seed. The flesh of the semi-freestone variety clings only to certain parts of the pit. The fiber of both these varieties is not as tough as the clingstones variety and they are usually preferred for freezing.#N#Nectarines are eaten fresh or cooked in conserves, jams, and pies. Photo Credit: Shutterstock
What is lutein in a nectarine?
Lutein is an important nutrient, which encourages eye health and helps reduce the risk of age-related macular degeneration, according to Investigative Opthalmology & Visual Science. Nectarines contain lutein, so incorporating them into your diet can help you achieve adequate amounts. [13]
What color are nectarine leaves?
On the basis of the cultivars, the delicate flesh of the aromatic nectarine fruit may have shades of deep yellow or creamy white with the outer skin having colors like pink, red, white or yellow. [1] Nutrition Facts. Nectarines, raw. Serving Size :
Why are nectarines good for you?
15 Amazing Benefits of Nectarines For Your Health. 1. They Help Fight Against Cancer. For our first reason why you should add nectarines to your diet is arguably one of the most essential reasons to add them to your diet; they help prevent cancer from appearing, let alone spreading.
Why do we have fruits like nectarines?
While we are on the topic of horrifying diseases that mankind works to find cures for, we have fruits like nectarines that help fight and prevent diabetes from forming, whether it is from obesity, or just through another reason entirely.
Why are nectarines rich in potassium?
Hypokalemia can be a by-product of the lack of potassium in the body, which is why thank goodness nectarines are rich in potassium, which can help develop and enhance nerve function.
How much nectarines should I eat a week?
Additionally, all it takes to help fight back against cancer in a severe manner is to consume just around two-or-so servings of nectarines every week as they can help fight against diseases like breast cancer. Not to mention eating the whole fruit can help fight against the formation and creation of brain tumors.
How often should I eat nectarines?
Past all of the nutritional value we covered in this short article of ours, the fact still remains that nectarines are plain delicious to eat, even if only once or twice every week or so.
Do nectarines have lutein?
Nectarines also contain chemicals known as lutein and zeaxanthin, two essential and enjoyable compounds found inside human’s retina. Additionally, by intaking a hefty dose of these two chemicals, you can potentially decrease the risk of diseases such as cataracts and natural age-related deterioration in the macula of the eyes.
Do nectarines help with anti-toxin defense?
While we are talking about what they can do for a person’s internal body, I should mention that nectarines can help contribute to a man/woman’s anti-toxin defense by reducing the oxidative build-up in a person’s body.
What are the benefits of nectarines?
One of the best benefits of nectarines is their potential to enhance immunity. The fruit’s vitamin C content may bolster immunity ( 39 ). On top of that, vitamin C also aids the body in the process of regenerating vitamin E – which is another nutrient that fights free radicals and strengthens the immune system ( 40 ).
What are nectarines rich in?
Nectarines are rich in lutein and zeaxanthin, the carotenoids found in the retina. Consuming these improves pigment density in the macula ( 53 ). They protect the eyes by neutralizing free radicals and are usually found together in food.
What is the difference between peaches and nectarines?
The differences, let me tell you, are only physical. And the one major physical difference is that peaches have a fuzzy skin while nectarines are far smoother. Also, nectarines are smaller, firmer, and more aromatic.
How much beta carotene is in nectarines?
One cup of nectarines contains about 214 micrograms of beta-carotene. A higher intake of lutein and zeaxanthin can decrease the risk of cataracts and age-related macular degeneration – and it is important to note that these two diseases have limited treatment options ( 54 ). Hence, it is easier to attempt prevention.
How many grams of fiber are in a cup of nectarines?
Speaking of carbohydrates, one cup of sliced nectarines contains 15 grams of the nutrient – of which, 2.4 grams is in the form of dietary fiber. Oh wait, there are other vitamins and minerals too! One cup of sliced nectarines contains 9 milligrams of calcium, 13 milligrams of magnesium, and 285 milligrams of potassium.
How much fiber is in a medium nectarine?
And we know that nectarines are great sources of the fiber. One medium nectarine contains about 2.2 grams of fiber ( 37 ). According to a report, the intake of 5 to 10 grams of soluble fiber every day can bring down the bad cholesterol levels by as much as 5% ( 38 ).
Where did nectarines originate?
Nectarine is the edible fruit of the peach tree, scientifically called Prunus persica. Like peaches, nectarines are also most likely to have originated in China over 2,000 years ago, a country that contributes to 58% of the global production. All this – because nectarines are incredibly nutritious.
Improving skin health
The vitamin A and copper in nectarines are two nutrients that research in 2021 noted are important for skin health. Vitamin A protects the skin from UV radiation and influences skin thickness, while copper stimulates the maturation of collagen, the protein that gives skin elasticity. The niacin in nectarines also helps keep skin healthy.
Reducing blood pressure
High blood pressure is a primary risk factor for heart disease. When not under control, it can cause problems in other organs, such as the kidneys and brain.
Boosting immunity
The vitamin C content of nectarines can support the immune system in fighting infections in multiple ways.
Increasing life span
An older 2011 study on animals noted that fruits with a high antioxidant content could help increase longevity. It evaluated the effects of nectarine consumption on the lifespan of Drosophila melanogaster, a type of fly.
Aid in cancer prevention
Research in 2020 found epidemiological studies indicating cancer has an inverse relationship to the intake of green and yellow fruits and vegetables. Therefore, nectarines fall into the category of fruits that may protect against cancer.
What are the benefits of nectarine?
Below are the list health benefits which you can get from consuming nectarine. 1. Prevent cancer. Nectarine contains amount of vitamin C , A and other poly phenols which act as antioxidant. Antioxidant in nectarine can protect the body from free radicals effect which lead to DNA damage.
Why are nectarines good for you?
Nectarines contains high amount of potassium and fiber. These both substances is important in keeping healthy heart. Potassium can keeping the heart pump in normal rate while fiber can reduce the chance of building plaque in the blood vessels. 5.
Why is nectarine important for pregnant women?
Pregnant women need high amount of nutrition to keep their health and normal development of fetus inside their wombs. Nectarine contains lots of nutrients and fiber that can improve the function of digestion system of pregnant women and increase the absorption of nutrients.
Why is nectarine different from peach?
Unlike peach, nectarine skin is fuzzless and the ene of fuzziness on nectarine is caused by gene mutation. The fuzziness is dominant gen trait on peach and based on the book of Luther Burbank, it is said that the fuzz came on peach skin as evolution result.
What is the function of fuzz in nectarine?
The fuzz has function to protect the fruit from moist, wind, water, insect or fungus. Nectarine fruiot can also found in some colors such as orange, red, yellow and even white. The nectarine color also brighter than peach since it has no fuzz that dilute the color of the fruit.
Where did nectarine originate?
Just like the peach fruit, nectarine is considered native to China. It has been known in China since 2000 BC and it is also cultivated in Persia, Greek, and Roma. The name peach came from Theophrastus, a Greek philosopher. He thought that the peach came from Persia so he give it name peach.
Is nectarine good for skin?
If you wanna have a firm and young skin, consuming nectarine is a good choice. Nectarine is not only delicious and juicy it also contains high level of Vitamin C that can promote the production of collagen within the skin tissue. Collagen is a protein which keeping the tissue remain strong and tight.
What is a nectarine?
The nectarine (Prunus persica var. nucipersica) is a fruit that belongs to the genus Prunus, which includes the cherry and plum. Nectarines are available in many different sizes, and their colors range from yellow to white, depending on the country of origin. Unlike peaches, nectarines have a smooth outer surface rather than a fuzzy, ...
What color are nectarines?
Nectarines are available in many different sizes, and their colors range from yellow to white, depending on the country of origin. Unlike peaches, nectarines have a smooth outer surface rather than a fuzzy, velvety surface.
What is the difference between nectarine and peaches?
Unlike peaches, nectarines have a smooth outer surface rather than a fuzzy, velvety surface. The nectarine (Prunus persica var. nucipersica) is a fruit that belongs to the genus Prunus, which includes the cherry and plum.
How much potassium is in nectarine?
Nectarines have a high potassium to sodium ratio. One large nectarine contains 314 mg of potassium, compared to zero milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.
Does nectarine increase blood sugar?
7. Nectarines may not spike your blood sugar levels.
Do nectarines help with cholesterol?
Nectarines have antioxidant activity that reduces low-density lipoprotein “bad” cholesterol levels while stimulating good HDL “good” cholesterol. This aids in reducing the risk of developing diseases related to the heart and maintains optimal cardiovascular health.
Do nectarines kill cancer?
Also, research from AgriLife Research suggests that the chlorogenic and neochlorogenic components in nectarines handled killing the cancer cells while not affecting the healthy cells.
Digestion
Some people believe that nectarines can help to improve digestion. The skin of nectarines is high in dietary fiber, which can help to keep the digestive system functioning properly. Nectarine juice is also high in enzymes, which can help to break down food and absorb nutrients.
Skin Care
Nectarines are also a good source of antioxidants, which can help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells in the body. Antioxidants can help to neutralize these molecules and protect the cells.
Immune System
Nectarines are a good source of vitamin C, which is important for the immune system.
Blood Pressure
Potassium is an important nutrient that has many nectarine health benefits. It helps to regulate blood pressure and prevent high blood pressure. Potassium also works with sodium in the body, which can help control fluid balance. This can play a role in the nectarine diet benefits to reduce water weight.
Brain Function
Nectarines are also good sources of niacin, another one of nectarine health benefits. Niacin helps to improve brain function by increasing the levels of serotonin in the brain. Serotonin is involved in regulating moods and controlling depression, stress, anger, appetite, sleep patterns, sexual behavior, and pain sensation.
Stress Relief
Nectarines are also full of norepinephrine, another chemical nectarine health benefit. Norepinephrine is responsible for nectarine diet benefits because it reduces the effects of stress. It works by stimulating alpha brain waves, which can improve memory and help to combat anxiety.
Heart Health
Vitamin A nectarine health benefits are important for heart health because it helps to lower cholesterol levels in the blood. Vitamin C nectarine health benefits play an important role as well since they help to reduce inflammation throughout the body, including blood vessels that supply oxygen to the heart.
Why are nectarines good for you?
One of the benefits of nectarines is that they are seasonal fruit. The benefits of seasonal fruit is they add variety to the diet as convenient, readily accessible and low priced fruit options. Fruit are always a good idea and seasonal fruit are great because they allow everyone their chance at fresh produce that boost health for a reasonable price.
Can you eat nectarines with diabetes?
Provided intake is reasonable, nectarines don ’t raise blood sugar levels excessively and can be consumed safely with diabetes, either alone or in combination with other foods. Ideally, a diabetic diet should be a varied diet, balanced in terms of macronutrient intake so as to contribute to better blood sugar control.
Is nectarines good for high blood pressure?
While there are much better options in terms of foods that are good to eat for high blood pressure, know that nectarines too have some degree of anti-hypertensive benefits. One medium fruit at 140 grams provides 183 mg of potassium which is 4% of daily values for an adult. The same amount accounts for 3% of daily magnesium. Additionally, nectarines are almost sodium free.
Is nectarine a pain reliever?
Nectarine kernels have been identified as a source of anti-inflammatory, pain-relieving and fever-reducing benefits. More exactly, animal studies have shown that an extract containing bioactive elements extracted from nectarine kernels exerts anti-inflammatory, analgesic, and antipyretic activities ( source ).
Benefits
Classification
- Nectarine is a delicious fruit which belongs to the Rosaceae family, just like plums and peaches. In fact, they are quite similar to peaches in appearance except for the lack of fuzziness on the skin, which is there on peaches. Nectarines grown in warmer temperate regions are also referred to as stone fruits or drupes as they enclose a hard seed inside their outer juicy flesh.
Chemistry
- According to the Journal of Agricultural and Food Chemistry, nectarines have a wonderful antioxidant power with a good amount of polyphenols, vitamin C content, and carotenoids such as beta-carotene and cryptoxanthin in higher concentration in the skin of the fruit. These protective antioxidants exert free radical scavenging activities and assist in neutralizing the dam…
Mechanism of action
- Consuming whole fruits are linked to lowering blood sugar levels in the body, which eventually helps in treating diabetes. The fibers present in these fruits slows the absorption of sugar into the bloodstream.
Research
- Nectarine promotes detoxification by preventing the binding of toxins to the colon walls and by flushing harmful elements out of the body. This helps in weight loss and lowering of body mass index. Research studies have shown that stone fruits such as nectarines contain bioactive compounds such as anthocyanins, catechin, chlorogenic acid and quercetin derivatives which h…
Causes
- Anemia is a condition where there is a lack of red blood cells in the body. Iron is an essential mineral needed to produce red blood cells. Although nectarine is not rich in iron, the rich source of vitamin C found in nectarine helps to increase iron absorption in the body. Therefore, including nectarine in your diet prevents you from anemia.
Health
- Nectarines contain chlorogenic acid, which may help in the prevention of various tumors and cancer such as colon cancer. Chlorogenic acid, as suggested by studies, possesses chemopreventive properties, which inhibit the proliferation of colon carcinogenesis. A study by Dr. Margaret Wright of the University of Illinois at Chicago shows qualitative evidence regarding the …
Pathophysiology
- Hypokalemia is the deficiency of potassium in the body, which may degrade the muscular health and may cause cardiac arrhythmia. Nectarines contain potassium, which is essential for proper nerve and cellular function, and the functioning of muscles. Potassium present in stone fruits such as nectarine helps in proteins synthesis, maintain electrolyte balance, optimally utilize carb…
Functions
- Nectarines contain phosphorus, an essential mineral which plays an important role in the normal functioning of cells and tissues. Phosphorus in the fruit helps in cellular maintenance and repair. In addition to this, iron present in the fruit helps in the formation of hemoglobin in red blood cells and majorly contributes to general growth and development.
Uses
- Nectarines are juicy fruits which may be used to accentuate the flavor and health factor of various dishes such as
Risks
- Generally, first-timers should be naturally precautious before trying anything new in life especially when you are unaware of the allergic reactions.