Nectarines are juicy and vitamin rich fruits that are often confused for plums. Nectarines and plums are only different in their appearance. While plums have a fuzzy or velvety coat, nectarines have a smooth outer covering, making them dissimilar.
Nectarines are highly beneficial as they contain vitamin, fiber, and flavonoids. Eating nectarines can improve your heart health, reduce the risk of cancer, and also keep your blood sugar in check. Weight loss, improved digestion and immunity, and better eye health are some of the other benefits you can enjoy with nectarines.
Ways Nectarines Can Benefit Your Health
Here are 7 health benefits of nectarines:
1. Improves Heart Health
Nectarines are the best fruits to maintain your heart health. It contains potassium that regulates the heart beat and ensures that the blood pressure is normal.1 If you suffer from hypertension, nectarines can help you lower your blood pressure levels. Regulation of blood flow in the arteries is also taken care of by chlorogenic acid and anthocyanins, that prevent hardening of arteries, thereby encouraging proper flow of blood in the body.
Vitamin C and fiber intake from nectarines are known to reduce the risk of coronary heart diseases.2 The fiber content can also help you get rid of the ‘bad’ cholesterol that usually leads to cardiovascular problems.
2. Reduces Risk Of Cancer
Additionally, antioxidants in nectarines can benefit cigarette smokers as they at a higher risk of developing lung cancer. It protects them against the oxidative damage caused due to smoking and may reduce the risk of cancer.5
3. Regulates Blood Sugar
Nectarines have a low glycemic index. They are absorbed slowly and also help to regulate the blood sugar, making it beneficial for diabetic patients.
Polyphenols like flavonoids, vitamin C, and beta carotene give nectarines its anti-diabetic benefits. Nectarines also contain fiber, that is not easily digested, thereby balancing the blood glucose levels.
4. Improves Digestion
Apart from the other health benefits that the fiber content in nectarines provides, it is also good for digestion. Fiber plays an important role in bowel movements, making it effective in relieving problems of constipation.
Although fiber can be good for your digestive system, it is important to limit your consumption of nectarines to prevent abdominal pain and bloating.6
5. Promotes Weight Loss
Satiety, metabolism, and calories are the key factors for a weight loss goal. Nectarines are the perfect fruits if you want to maintain a healthy weight.
Nectarines’ fiber content helps you stay fuller for a longer time, thus reducing cravings, and reducing body fat. Being low in calories, and the ability to boost your metabolism makes it ideal for weight loss.
6. Boosts Immunity
Zinc and vitamin C in nectarines are responsible for the proper functioning of your immunity.7 They aid the absorption of iron that helps to improve your immunity and protects you against cold, flu, and infections.
7. Improves Eye Health
Nectarines contain lutein and zeaxanthin, that protect your eyes. These antioxidants can improve vision problems, and also reduces the risk of cataracts.
Lutein and zeaxanthin are usually found together and can have positive effects on macular degeneration, a disease that leads to loss of vision due to damage caused to the center of the retina.8
|↑2||Vitamin C. National Institutes Of Health.|
|↑3||Antioxidants and Cancer Prevention. National Cancer Institute.|
|↑4||Lobo, Vijaya, Avinash Patil, A. Phatak, and Naresh Chandra. “Free radicals, antioxidants and functional foods: Impact on human health.” Pharmacognosy reviews 4, no. 8 (2010): 118.|
|↑5||Wright, Margaret E., Yikyung Park, Amy F. Subar, Neal D. Freedman, Demetrius Albanes, Albert Hollenbeck, Michael F. Leitzmann, and Arthur Schatzkin. “Intakes of fruit, vegetables, and specific botanical groups in relation to lung cancer risk in the NIH-AARP Diet and Health Study.” American journal of epidemiology 168, no. 9 (2008): 1024-1034.|
|↑7||Wintergerst, Eva S., Silvia Maggini, and Dietrich H. Hornig. “Immune-enhancing role of vitamin C and zinc and effect on clinical conditions.” Annals of Nutrition and Metabolism 50, no. 2 (2006): 85-94.|
|↑8||Top foods to help protect your vision. Harvard Health Publications.|