Nectarines are packed with nutrients and antioxidants with numerous health benefits. They made a great addition to several foods like pizzas and pies, too.
There are several types of Nectarine ranging in colors of white to yellow and red. They are known to offer several health benefits. From improving gut health, boosting immunity levels, nectarines are a delectable and nutritious fruit.
What are Nectarines?
Nectarine is a tasty and nutritious fruit belonging to the family of Rosaceae, similar to peaches and plums. You’d be surprised to know nectarines resemble a lot like peaches. The delicious fruit grows in warmer regions and are mostly referred to stone fruits.
Nectarine have a short life span and feature long, green leaves. It’s delicate flesh are mostly found in creamy white and deep yellow.
Nectarine is a nutritious but with low-calorie. It contains 44 nectarine calories per 100 gram. They also offer effective antioxidants, dietary fiber, and phenolic compounds. Also, they have a rich content of vitamins.
So do you think nectarines are fattening? Well, here the answers. Nectarines are also enriched with minerals like iron, zinc, magnesium, and potassium, without any cholesterol effects.
One medium nectarine contains:
- 62.5 calories
- 15 grams carbohydrates
- 1.5 grams protein
- 0.5 gram fat
- 2.4 grams fiber
- 7.7 miligrams vitamin C (13 percent DV)
- 471 IU vitamin A (9 percent DV)
- 285 miligrams potassium (8 percent DV)
- 1.6 miligrams niacin (8 percent DV)
- 0.1 miligram copper
Types of Nectarine:
Nectarines are available in three varieties and can be eaten raw or fresh. They are found with white and yellow flesh, clingstones, and freestones.
- White and yellow flesh: The fruit comes in a dark red outer skin. In comparison with the yellow ones, the white varieties are sweeter and contain low acidic content.
- Clingstones: The flesh of this fruit is adjoined to its pit. The clingstone variety is mostly used for canning works.
- Freestones: This variety are attached only to some parts of the pit. The fiber of the freestones are not tough and are mostly used for freezing purposes.
Are Nectarines Good or Bad for you?
It is true that nectarines are beneficial for our health in a lot of ways. But, do they benefit us in all the ways? Here the answers:
Nectarines has a high content of Vitamin C, Lutein, and beta-carotene with huge benefits. They boost immunity, improve skin health, treat deadly diseases, and protect eye vision. They are high in fiber, as well.
But there are few side effects of Nectarines which cannot be neglected, too.
- Pregnancy-Nectarines is said to contain pesticides which lead to harmful effects during pregnancy. Therefore, pregnant woman must choose to consume nectarines with minimal presence of pesticides.
- Allergies- Some people are prone to allergies like itching, swelling, and digestive problems after consuming nectarines. One of the most serious allergic reaction to nectarines is a condition known as anaphylaxis which leads to cardiovascular issues.
Health Benefits of Nectarines:
Let us now take a look at some of the health benefits of nectarine:
1. Improve Digestive System:
Nectarines has a high content of dietary fiber and alkaline which makes it a great remedy for improving digestive system. The fruit also has a high fiber content which regulates bowel system, improve problems like constipation, ulcers, and gastritis.
2. Treats Diabetes:
Taking nectarine as a whole fruit is connected with lowering blood sugar levels in our body and in turn treats diabetes. The fruit contains fibers which decreases sugar absorption into our bloodstream.
3. Aid In Weight Loss:
Are nectarines good for weight loss? Well, the answer is yes. The fruit is known for promoting detoxification of harmful toxins from our body. This aids in losing weight and lowering the body mass index. Studies have reviewed that stone fruits like nectarines are enriched with anthocyanins, quercetin, chlorogenic acid, etc which deals with obesity problems.
4. Prevents Anemia:
Anemia is a condition which occurs when there is a drop of red blood cells in our body. For this reason, our body needs iron for producing red blood cells. Nectarine is not enriched with iron content but it has a huge content of Vitamin C which is said to increase iron absorption in our body. Hence, we must include nectarine in our diet to prevent anemia.
5. Prevents Cancer:
Nectarine has a compound known as chlorogenic acid which aids in treating various types of tumors and cancer like colon cancer.
6. Improve Eye Vision:
The presence of lutein in nectarines is said to improve eye health and lower the risk of muscular degeneration as proven by Investigative Ophthalmology & Visual Science. Lutein is also an effective antioxidant which is known for lowering the chances of nuclear cataract.
Also, the presence of Vitamin C in nectarines helps to maintain a healthy eyesight and prevent conditions like blindness.
7. Improve Heart Health:
The daily consumption of stone fruits like nectarines is said to improve cardiovascular problems. The fruit is also said to lower LDL and improve circulation of platelets present in humans.
8. Boost Immunity:
Taking nectarine in our daily diet helps in boosting the immune defense system in our body. A rich presence of antioxidants like zinc, Vitamin C, and phenolic compounds in the fruit can help in fighting off against several infections.
9. Enhance Skin:
The high presence of Vitamin C in nectarines play a great role in boosting collagen. The protein content in the fruit can improve skin health, ligaments, blood vessels, and cartilage.
Nectarine Vs Peach:
There are few physical differences between nectarine and peaches. Take a look!
- Peaches have a fuzzy skin while nectarines have a smoother skin.
- In addition, nectarines are also smaller, aromatic, and firmer.
Hope these nine benefits of Nectarines prove to be beneficial for you.
We will be back on more on such health articles. If you would like us to write on any other health topics, then leave us a comment below.