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. ...
How to know when to pick nectarines from the tree?
When to Harvest
- Tomatoes (Lycopersicon lycopersicum)
- Parsnips (Pastinaca sativa)
- Bananas (Musa cultivars)
- Pumpkins (Cucurbita maxima)
- Peaches and Nectarines (Prunus persica)
- Citrus
- Lettuce (Lactuca sativa)
Are nectarines as good as peaches?
Peaches and nectarines provide almost the same nutrients, with just a small variation. They are both a good source of Vitamin C, carotenoids and potassium. They also provide Vitamin E, B vitamins, calcium, fiber, and some iron.
Do nectarines make you poop?
While stone fruit like nectarines, peaches and apricots can make you gassy, their mild laxative effect and high fiber means they are often recommended to help you poop. Some medical resources even encourage doctors to encourage patients to use fresh plums and apricots for constipation. 11.
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.
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 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.
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, ...
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.
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.
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.
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.
Nectarines- 11 Amazing Health Benefits
Health benefits of nectarines include better cellular functioning and improved cardiovascular and digestive health. The antioxidant defense mechanism of nectarines may prove effective in combating major conditions such as obesity-related complications, macular degeneration and it also supports in the prevention of cancer.
What Are Nectarines?
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.
Nutritional Value & Calories
Nectarine is a luscious nutrient-dense and a low-calorie fruit which brings a variety of healthy components to our diet. It offers an impressive array of powerful antioxidants and phenolic compounds along with dietary fiber.
Health Benefits Of Nectarines
Nectarines are juicy fruits which may be used to accentuate the flavor and health factor of yogurts, pies, jams, smoothies, shakes, cakes. To keep things simpler, the fruits can also serve as a delicious addition to the fruit portion along with any meal during the day or just as a snack between the meals.
How to Select and Store?
Good quality fruits are firm to touch and free from bruises or disease damage. The ripe ones have a nice and fresh color, which varies for different cultivars. They should be consumed as quickly as possible for they tend to perish under high temperatures.
Health benefits of nectarine fruit
Antioxidants are compounds that can help reduce the risk of chronic disease by neutralizing harmful free radicals.
Nutrition facts of nectarine fruit
Nectarines are low in calories but can provide a blast of fiber, vitamin C, and vitamin A along with other important micronutrients.
Side effects of nectarine fruit
Although it is generally considered a safe and healthy part of the diet, some people may be allergic to nectarines.
How to find and use nectarine fruit
Nectarines are widely available in most grocery stores. Be sure to look for one that is brightly colored and firm with smooth, blemish-free skin.
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.