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Nectarines: Health benefits of this fruit

  1. Nectarines (Prunus persica) are almost identical to peaches in both their genetic makeup and nutritional profile. The most obvious differences are their skin and taste. Nectarines have a thin, smooth skin while the skin of peaches is fluffy. A nectarine also has slightly firmer flesh than a peach and a sweet and sour taste. Fresh nectarines are best in summer. Canned and frozen nectarines are available all year round. The nutrients in the fruit provide significant health benefits such as digestion, heart and eyes.

Nutrients in nectarines

  1. Nectarines are low-calorie fruits that are rich in vitamins, minerals

Antioxidants in fruit

  1. Nectarines provide a significant amount of the antioxidants beta-carotene, a precursor to vitamin A, and tryptophan, a precursor to niacin. Compared to peaches, nectarines have more plant-based polyphenols, which may have various medicinal properties. Regular consumption of stone fruits such as nectarines is beneficial for the maintenance of heart health due to the presence of heart-friendly antioxidants. Chlorogenic acid and anthocyanins in nectarines have an inhibitory effect against the oxidation of LDL (bad cholesterol), prevent the hardening of arteries (atherosclerosis)

  2. Nectarines provide a significant amount of the antioxidants beta-carotene, a precursor to vitamin A, and tryptophan, a precursor to niacin. Compared to peaches, nectarines have more plant-based polyphenols, which may have various medicinal properties. The regular consumption of stone fruits such as nectarines is beneficial for the maintenance of heart health due to the presence of heart-friendly antioxidants. Chlorogenic acid and anthocyanins in nectarines have an inhibitory effect against the oxidation of LDL (bad cholesterol), prevent the hardening of arteries (atherosclerosis)

Potassium

  1. The potassium in nectarines helps to control blood pressure. People with high blood pressure should adjust their diet and nectarines can help lower this blood pressure. The potassium in nectarines relaxes the walls of the blood vessels. However, people with kidney disease should be careful because the mineral may be harmful to them; they may need to be on a low-potassium diet. Potassium also regulates the acid and water content in the body tissues. It helps build muscle, supports growth and improves nerve cell function. All these functions are affected as hypokalemia

  2. The potassium in nectarines helps to control blood pressure. People with high blood pressure are advised to adjust their diet and nectarines can help lower this blood pressure. The potassium in nectarines relaxes the walls of the blood vessels. People with kidney disease should be careful, however, as the mineral may be harmful to them; they may need to be on a low-potassium diet. Potassium also regulates the acid and water content in the body tissues. It helps build muscle, supports growth and improves nerve cell function. All these functions are affected as hypokalemia

Carbohydrates

  1. Good for diabetes mellitus One medium nectarine has 14 grams of carbohydrates, making it suitable for most low-carb diets. In nectarines, fructose is responsible for more than one third of the simple sugars; the rest consists of glucose and sucrose. Unlike complex carbohydrates that are gradually broken down into simple sugars, simple carbohydrates are burned quickly. Despite the sugar content, nectarines have a relatively modest glycemic index of 43. This is the value that describes how much a serving of food affects blood sugar on a scale from 0 (low) to 100 (high). Diabetics are allowed to eat this fruit. The phenolic compounds in nectarines not only help fight diabetes mellitus, but also prevent heart disease

Lutein and Zeaxanthin

  1. Nectarines are rich in lutein and zeaxanthin, the carotenoids present in the retina. Consuming this fruit improves the pigment density in the macula. These eye-healthy foods protect the eyes by neutralizing free radicals. The beta-carotene in nectarines also supports eye health and prevents macular degeneration. A higher intake of lutein and zeaxanthin further reduces the risk of cataract (eye disease with cloudiness of the lens of the eye) and age-related macular degeneration (blurring of central vision). Lutein also helps prevent retinitis pigmentosa, a group of eye conditions that cause progressive damage to the retina. Lutein and zeaxanthin also help with low beam visual problems and glare. The fruits filter blue light (from the UV radiation)

  2. Nectarines are rich in lutein and zeaxanthin, the carotenoids present in the retina. Consuming this fruit improves the pigment density in the macula. These eye-healthy foods protect the eyes by neutralizing free radicals. The beta-carotene in nectarines also supports eye health and prevents macular degeneration. A higher intake of lutein and zeaxanthin further reduces the risk of cataract (eye disease with cloudiness of the lens of the eye) and age-related macular degeneration (blurring of central vision). Lutein also helps prevent retinitis pigmentosa, a group of eye conditions that cause progressive damage to the retina. Lutein and zeaxanthin also help with low beam visual problems and glare. The fruits filter blue light (from UV radiation)

Fibers

  1. Nectarines are also rich in fiber. This contributes to a diverse microbiome (fiber feeds probiotics in the gut) and in addition, fiber fights various stomach ailments, including stomach cancer and colon cancer. Fiber also promotes healthy digestion and reduces the risk of constipation

Vitamin A

  1. Vitamin A in nectarines improves cell communication. It promotes cell development by encouraging immature cells to develop into fully functional tissues. Vitamin A deficiency in pregnant women leads to poor growth and development of their babies

Vitamin C and Health Benefits

  1. Anemia Vitamin C in a nectarine helps improve iron absorption in the body. The more vitamin C in the food, the better the body's absorption of iron. As a result, nectarines help prevent iron deficiency anemia (ferriprieve anemia)

Purchasing and storing nectarine

  1. Nectarines should have a good aroma and be free of spots, bruises, weak spots and wrinkles. The skin should be creamy yellow to orange-yellow and have a matte sheen. A green-skinned nectarine has been picked too early and does not ripen further. Nectarines soften over time, but once picked they don't get any sweeter. Nectarines picked at their peak will continue to ripen at room temperature. Nectarines may be stored in the refrigerator to prevent them from ripening, but they are best and juiciest when eaten at room temperature.



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