Nectarines contain several health-promoting compounds that may help boost your immune system and prevent infection.
For example, a massive review comprising 30 studies showed that vitamin C helped reduce the severity and duration of colds.
Nectarine also contains fiber, which can act as a prebiotic to provide food for beneficial gut bacteria.
Promoting healthy gut flora has been shown to improve immune health and may even help prevent disease.
Additionally, nectarines are high in antioxidants that can also protect immune cells from damage and keep your immune system functioning effectively.
In addition to eating nectarines, be sure to fill your diet with other immune-boosting foods, such as fruits, vegetables, and fermented foods, to help further boost gut health.
7.- Benefits of nectarine fruit for diabetes
The fiber found in nectarines can help regulate blood sugar levels to avoid spikes and crashes.
Fiber slows the absorption of sugar into the bloodstream and prevents blood sugar levels from spiking after eating.
Studies have found that increased intake of whole fruits may be linked to a lower risk of diabetes, probably thanks to the beneficial fiber they contain.
One study even found that daily fruit consumption was associated with a 12 percent lower risk of developing diabetes.
However, if you have diabetes, it is important to keep your fruit intake in check.
Although nectarines contain additional fiber that can help decrease sugar absorption, they can still raise your blood sugar level and should be taken in moderation as part of a healthy, carbohydrate-controlled, or low-carbohydrate diet.
8.- Improves heart health
Heart disease is the leading cause of death, accounting for a whopping one-third of all deaths.
However, in most cases, it can be easily prevented by making simple modifications to your diet and lifestyle.
Including nutrient-dense foods like nectarines is one way to help improve your heart health.
Nectarine contains several nutrients that can reduce certain risk factors for heart disease.
They contain soluble fiber, for example, which has been shown to help lower total and bad LDL cholesterol levels.
They are also rich in polyphenols that could help prevent heart disease.
One study found that a higher intake of polyphenols from foods like nectarines and peaches was associated with lower levels of triglycerides and elevated levels of good HDL cholesterol.
Additionally, nectarine provides 8 percent of your daily potassium needs. Adequate potassium intake can help lower blood pressure and protect against heart disease and stroke.
Eat a healthy diet, get plenty of physical activity, and limit alcohol and tobacco use to further improve your heart health.
Benefits of nectarines during pregnancy
Pregnant mothers can benefit from the vitamin and mineral riches present in nectarines.
In particular, their folate content can assist in reducing the risk of neural tube defects like spina bifida and contributes to the overall health of the mother and baby.
The amount of potassium aid in preventing muscle cramps. Fiber may keep up the digestive health and helps prevent constipation, and vitamin C content contributes to the proper growth and growth 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.
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.
A medium nectarine contains approximately:
• 62.5 calories
• 15 grams of carbohydrates
• 1.5 grams of protein
• 0.5 grams of fat
• 2.4 grams of fiber
• 7.7 milligrams vitamin C (13 percent DV)
• 471 IU vitamin A (9 percent DV)
• 285 milligrams potassium (8 percent DV)
• 1.6 milligrams niacin (8 percent DV)
• 0.1-milligram copper (6 percent DV)
In addition to the above nutrients, nectarines also contain some manganese, phosphorus, vitamin K, and vitamin E.
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.
If you think you may have a nectarine allergy or experience adverse side effects after eating nectarines, you should consult your doctor.
Nectarines are also high in fructans, a type of sugar that bacteria in the gut can easily ferment and can trigger symptoms in people with irritable bowel syndrome.
For this reason, nectarines are often restricted on a low-FODMAP diet. If you find that you are sensitive to high-fructan foods, you should consider limiting your nectarine intake.
Also, be aware that the nectarine pit contains cyanide. While you will need to eat a large number of nectarine holes to see any real negative effects, it is always important to remember that moderation is the key.
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.
You should also opt for locally sourced organic nectarines when possible.
This is because nectarines are considered one of the ” dirty dozens ” most likely to harbor harmful pesticide residues.
Buying organic ensures that you are not consuming these potentially toxic chemicals.
While nectarines make a satisfying snack on their own, you can also add them to a variety of dishes, both savory and sweet.
Fix them up and put them on pizzas, sandwiches, and salads, or mix them in your next batch of frozen yogurt or cobbler.
Alternatively, try some of the nectarine recipes that come along to get a few servings of this healthy fruit in your day.
• Nectarines are the same species as peaches but contain a recessive gene that results in a lack of peach fluff.
• They are low in calories but can provide fiber, vitamin C, vitamin A, potassium, and niacin.
• Thanks to their impressive nutrient profile, nectarines can support eye, immune, heart, and digestive health; can help with weight loss; can lower blood sugar levels, and can even help kill cancer cells.
• Best of all, they can be easily included in a healthy diet and can be used in both sweet and savory dishes.