Nectarines are a mouth-wateringly sweet summertime stone fruit. They are a part of the Rosaceae family, which also includes its cousin fruit – peaches and plums and grown in warm regions. Nectarines are similar to a peach but have a smooth and shiny skin, which differs from the renowned fuzz of a peach skin. But are nectarines healthy?
Yes, nectarines are sweet, healthy fruit packed with tons of minerals & vitamins.
Nectarines are Nutrient Rich
A medium nectarine – about 140 grams, contains a multitude of nutrients, according to the USDA Agricultural Research Service. With negligible amounts of fats and only 63 calories, nectarines offer the following healthful nutrients-
Carbohydrates 15g
Fiber 2.4 g
Sugar 11.2
Vitamin K (Potassium) 285 mg
Protein 1.5 g, among others
Nectarines pack a punch offering more than 13% of Copper, 10% of Niacin, and 8% of Vitamin C of the daily recommended allowance. Vitamin C is among the most potent of antioxidants that support immune health, safeguarding you from infection.
Nectarines Help Improve Your Skin Health
The high copper content in nectarines helps keep the body’s largest organ – its skin, healthy. Copper stimulates skin cell growth and promotes collagen production. It should come as no surprise that cosmetics often contain copper peptides. Niacin (aka Vitamin B3) and Vitamin A also help protect the cells in the skin from harmful sun rays.
Nectarines Help Prevent Anemia
The Vitamin C levels in a nectarine, eaten along with iron-rich foods, may offer help in the prevention of anemia, a condition that causes fatigue. Vitamin C helps to convert iron into a form that is easier to absorb by the body.
Nectarines Help Fight Disease with its High Levels of Antioxidants
Antioxidants (including flavonoids and phenolic compounds, etc.) are effective in reducing the oxidative stress generated by an imbalance of free-radicals – unstable molecules in the body. Oxidative stress, given enough time, may result in heart disease, diabetes, or Alzheimer’s, among others.
Nectarines are rich in antioxidants, including that of Vitamin C. The flavonoids help to prevent a cognition or brain function decline relating to the aging process.
Nectarines May Lower the Risk of Cancer
Many studies suggest that nectarines’ phenolic compounds may lower one’s cancer risk. (NIH) These studies attribute the decrease in cancer rates due to the antioxidant activities of nectarines and other fruit.
Nectarines May Lower Pregnancy Risks
Potassium, found in nectarines, is an important mineral for heart health, playing an important role in every heartbeat. With a significant potassium content, nectarines can help lower the risks of high blood pressure that may happen for certain women during their pregnancy. Eating nectarines and other potassium-rich foods help to ensure a safe and healthy pregnancy.
Nectarines May Help with Weight Loss
Nectarines are a delicious snack for those who wish to shed a few pounds. The nectarine offers a great source of fiber that creates the feeling of fullness – the signal to stop eating. In addition, nectarines are also naturally low in calories and low in fat, with tons of nutrients. Many studies suggest that each healthy diet of fruit and fiber-rich food can help those who wish to lose weight and help those maintain healthy weights.
The Take-Away
Are nectarines healthy? A resounding yes. Nectarines help fight cancer and the effects of aging and offer digestive and cardiac support. The fact that nectarines are deliciously juicy is just a bonus. Are you counting the days to summer yet?
