Nectarines are a deliciously sweet summertime fruit. They’re a type of peach with smooth, shiny skin instead of fuzzy skin. In fact, because of their growing popularity, nectarine orchards are quickly replacing peach orchards in parts of India. Nutritionally, they offer a wide range of vitamins and minerals. You may be curious whether these crisp and juicy fruits provide health benefits.
1. Packed with nutrients
Nectarines boast plenty of copper, potassium, and vitamin C. Vitamin C may support immune system by boosting the output of white blood cells called phagocytes and lymphocytes that safeguard your body against infection.
In particular, a recent study showed that taking 16,200 mg of vitamin C decreased ventilator dependence and death rates in adults with COVID-19. Additionally, there may be reduced hospital stays and lower symptom severity.
2. It may help prevent anemia.
Eating nectarines with iron-rich foods will help prevent anemia. Although not everyone may experience weakness from anemia, those who do may feel tired (5). Vitamin C converts iron into a more readily absorbable form in your body, so pair your nectarines with some meat (6) to get the most benefits.
3. High in disease-fighting antioxidants
Vitamin C and antioxidants such as quercetin help reduce oxidative stress, which may cause diabetes, Alzheimer’s, and heart disease. Over time, oxidative stress may cause issues like those mentioned above.
4. It may lower your risk of cancer.
Three studies have suggested that nectarines can lower your risk of developing cancer, and one study has linked the antioxidant activity of these fruits to cancer prevention. Additionally, one test-tube study suggests similar effects in stopping the proliferation of breast cancer cells (13A study including over 470,000 adult ages 51–70 found a significant association between an increased in-take of fruits, including nectarines and a decreased lung cancer risk in human. The study concluded these benefits to the antioxidant activity of these fruits (14Additionally, one test observed that peach extract helped inhibit the proliferation of breast cancer cells.
5. It may aid in weight loss.
Not only are fruits a good source of fiber, but they’re also low in calories and fat. If you’ve eaten a lot of fruit today, you’ll probably want a snack to eat all the fruit you’ve just eaten.
In place of high-sugar, high-calorie snacks, try eating a piece of fruit. Research has shown that almost anything with fiber is more filling and leads to better weight loss. Additionally, regular servings may lead to 1/4 pound (0.18 kg) per day for those with an average BMI (BMI stands for body mass index).
6. It may improve skin health.
Skin health is essential for maintaining a healthy, youthful body. Eating foods like nectarines can support skin health due to their copper content (21Copper stimulates the growth of cells in dermis layer, which is the second outermost layer of your skin.
It also protect your skin from damage, supports aging skin, and promotes the production of collagen – which is your body’s most abundant protein (21Nectarines also provide niacin (vitamin B3), which may protect skin cells from injury caused by sun-related extreme temperatures, and small amounts of vitamin A — another essential nutrient for skin health all thanks to its other functions.
7.It may reduce pregnancy risks.
Nectarine consumption may lower the risk of high blood pressure among pregnant women. Nectarines provide high amounts of potassium, which has been linked to a reduced risk of premature birth and Cesarean delivery, among other adverse health outcomes. In addition, these fruits have been found to lower blood pressure levels.
The bottom line
Nectarines are a popular fruit due to their massive amounts of nutrients and antioxidants, low calories and fat content, boosted weight loss, and support for healthy skin.
Non-acidic nectarines are a popular choice among health-conscious individuals because they provide a wealth of antioxidants, minerals, vitamins, and fiber. They’re also low in calories and fat. Nectarines offer various health benefits that can support iron absorption and even weight loss.