Nectarine is a summer fruit with high nutritional value, rich in various vitamins and minerals that you should include in your diet.
If you want to know the benefits of this summer fruit and learn about its multiple properties, nutritional value, and the most important health benefits when eating it, come with us in this article:
Nectarine is a fruit from a variety of types of peaches or peaches with a soft shell, and the name nectarine means (sweet nectar), as this fruit, which is called in English (Prunus Persica), appeared in northern China 3000 years ago, and then moved to the west through Persia and the Silk Road By Alexander the Great, different types of this fruit were also cultivated in the seventeenth century in England and Spain, and then moved to America in the seventeenth century with immigrants.
Characteristics of nectarine fruit
Nectarine is from a variety of peaches in which the pulp does not stick to the large seed inside, and what distinguishes the nectarine fruit from peaches or any similar type to it is that the skin or peel is smooth and shiny, and its color is orange, which when fully ripe turns into red and orange, while the pulp is colored White or yellow, which is around the seed in a dark red color.
We can eat this delicious fruit raw, juice it, or add it to some delicious desserts, or make jam from its delicious fruits.
There are about (1500) species of nectarine in the world, where the production of this fruit along with peaches includes approximately (21) tons annually, as China harvests more than half of this amount, so it is at the forefront of the countries producing this fruit.
Nutrients in nectarines
From a nutritional point of view, the nectarine fruit is rich in many vitamins and minerals, which makes it at the forefront of healthy fruits that must be added to the followed diet, as the nectarine fruit contains the following nutrients:
Of the minerals, it contains potassium, iron, calcium, copper, manganese, zinc, phosphorus and magnesium.
Among the vitamins, the nectarine fruit contains vitamin C and vitamin A. It is also rich in vitamin (B3) niacin, vitamin E, vitamin B9 or folic acid, vitamin B2 or (riboflavin), vitamin K, thiamine or vitamin B1.
In addition, it contains dietary fiber at a rate of 2.1 grams, 8.3%.
It also contains antioxidants ( flavonoids and anthocyanins).
Protein at an average of 0.2g, 0.4%.
Carbohydrates averaged 8.6g, 2.9%.
And calories are approximately 43 kcal, or 2.1%.
It is fat: 0.3 grams, 0.5%.
You may also be interested in: The benefits of peaches... 16 reasons why you should enjoy this wonderful fruit
Important properties of nectarine fruit
Eating nectarines provides us with important medicinal and nutritional properties, including:
Vitamin C supports immune health by increasing the production of white blood cells called phagocytes and lymphocytes, which protect the body from infection .
High in disease-fighting antioxidants:
Nectarines are rich in antioxidants, including vitamin C, as antioxidants help reduce oxidative stress that results from an imbalance of unstable molecules called free radicals in the body, because over time, oxidative stress can cause diseases such as diabetes, Alzheimer's disease, and heart disease. .
Other antioxidants found in nectarines include flavonoids and anthocyanins, which contribute to the appearance, taste, and aroma of many fruits and vegetables. Flavonoids help prevent age-related declines in certain brain functions, and anthocyanins play a role in reducing inflammation and heart disease.
In addition, nectarines contain another type of antioxidant, which are phenolic compounds containing polyphenols, which also protect the body from free radical damage.
Nectarines prevent low potassium levels in the body:
Or what is called (hypokalemia), where hypokalemia refers to a lack of an important element of potassium in the bloodstream, and because nectarine is a rich source of potassium, it helps in treating this condition, because in the event of a lack of potassium in the blood it can cause weakness in the heart muscle. And irregular beats, and potassium regulates the amount of acid and water in body tissues, and this mineral helps in building muscles, and also helps in growth and improving the function of nerve cells.
But keep in mind that nectarines alone are not enough to get the necessary dose of potassium, which your body needs, so talk to your doctor before taking a potassium supplement.
Low Calorie Nectarine Fruit:
One small nectarine fruit contains less than 60 calories, so you can add this sweet fruit to your diet without worrying about adding calories.
Nectarines to improve cell health:
Containing nectarines on vitamin A strengthens cellular bonds, and this vitamin also promotes cell growth by encouraging other cells to expand and produce new cells.
Nectarines for treating a metabolic disorder:
One of the most healthy properties of nectarine fruit is that it can treat or prevent metabolic disorder syndrome, which may cause obesity and other health problems, as this fruit contains many biological compounds such as (Catkin, Cosretin, and Flavonoid), which can prevent metabolic disorder syndrome.
In addition, this fruit contains a distinctive group of vitamin B group, which is the key to the metabolism process, which helps to increase the metabolism process, which is a process that provides the energy needed to maintain the cells and fixed organs in the body.
Nectarine fruit is effective in strengthening the immune system and fighting infections
One of the best properties of nectarine fruit is its ability to strengthen the immune system, and this is due to the presence of vitamin C, which strengthens the effectiveness of vitamin A, which has a major role in fighting free radicals, strengthening the immune system and preventing the risk of infections and infections.
This vitamin also strengthens the walls of immune cells in the body, and protects the mucous membrane from bacteria that cause infection and inflammation.
The presence of beta-carotene and other carotenoids improves the function of the immune system.
In addition, the presence of zinc in nectarines increases the production of antibody cells, which are useful for treating any infections that may affect the body.
According to a scientific study, nectarines contain bioactive compounds that help prevent diabetes associated with weight gain.
The carbohydrates in nectarines slowly raise blood sugar levels, and the phenolic compounds in this fruit not only fight diabetes but also prevent heart disease by reducing the oxidation of bad cholesterol.
There is no specific diet to fight diabetes , and most diabetics report that they do not suffer from fluctuations in blood sugar levels when consuming carbohydrates in addition to sources of fat and protein, including nectarines, as nectarines also help fight metabolic syndrome, which is one of the diseases that suffer from Mostly diabetics.
Note that nectarines, as a fruit rich in sugar, can be harmful to people with diabetes. So if you have diabetes and want to add nectarines to your diet, we recommend that you consult your doctor.
Benefits of nectarine fruit
The fact that the nectarine fruit contains an excellent set of nutrients, it gives the body many benefits that may include the following:
Improve heart health:
The fact that nectarines contain antioxidants helps maintain heart health, in addition to the fact that this fruit contains fiber that plays a major role in regulating cholesterol levels in the blood, and reduces the possibility of blood clotting, which helps maintain heart health.
The presence of potassium helps maintain the regulation of heartbeat.
Nectarine fruit helps prevent anemia:
Eating nectarines along with iron-rich foods may help prevent anemia, which is caused by a lack of hemoglobin or red blood cells. Since red blood cells carry oxygen throughout the body, people with anemia may feel very tired and fatigued.
Vitamin C also supports iron intake by converting this mineral into a form that is more easily absorbed by the body.
Nectarine also contains a percentage of iron that has a role in preventing anemia.
If you suffer from anemia and take iron supplements, drink a glass of nectarine juice for better iron absorption, and it is best to consult your doctor before doing so.
To reduce stress and anxiety:
Adding fruit juice to your daily diet plays a major role in treating stress, tension, and anxiety. Adding nectarines to these juices is very important because they contain many nutrients, especially magnesium, which helps relax nerves and relieve stress.
Helps in strengthening the health of the eyes:
The nectarine fruit contains abundant levels of vitamin A, which has a role in improving vision health and protecting the eye from diseases. This fruit also contains lutein and zeaxanthin, which are effective compounds in preventing eye puffiness, reducing the risk of age-related cataracts and damage to yellow spots.
Another property of nectarines is to strengthen and protect the eyes, because this fruit is rich in lutein and zeaxanthin, carotenoids that are important for the retina. These compounds protect the eyes by neutralizing free radicals. The beta-carotene in nectarines helps promote eye health and may help prevent macular degeneration.
Regulating blood pressure:
One of the most important benefits of nectarine fruit is that it helps regulate blood pressure, and this is due to the potassium it contains, which relaxes the walls of blood vessels, and maintains a normal pH and blood pressure level, which protects the risk of heart attack and stroke by 15 to 25%.
If you suffer from high blood pressure, you can eat nectarine fruit as a supplement in addition to what the supervising doctor prescribes for you to lower your pressure. It is important to consult a doctor before any change in the diet followed, and before taking any nutritional supplements.
Nectarines for detox:
According to some evidence, the potassium in nectarines can act as a diuretic, reducing the amount of extracellular fluid, which in turn can significantly lower blood pressure.
The kidneys can also get rid of toxins and perform their function well with eating nectarines, because they contain important beneficial elements along with fiber and potassium, which play a major role in cleansing the kidneys and improving their functions.
Reducing the level of harmful cholesterol in the blood:
The soluble fiber in nectarines lowers cholesterol levels, as this fruit contains approximately 2.2 grams of soluble fiber.
According to a study, consuming 5 to 10 grams of soluble fiber per day can reduce bad cholesterol, or LDL, by 5%.
Therefore, adding nectarine fruit to your diet is a great way to lower cholesterol, prevent hardening of the arteries, and cardiovascular problems, especially when added to breakfast cereals. You can also eat this fruit as a snack with some milk or cheese.
Nectarines for Digestive Health:
Nectarines contain dietary fiber that is essential for a healthy digestive system, in addition to helping:
Improve bowel movement, which helps prevent constipation.
Supports stomach health and relieves cramps, bloating, nausea, or any stomach pain.
Improve digestion well.
The fiber in nectarines also stimulates the growth of beneficial bacteria in the gut.
Nectarines are naturally rich in probiotics and thus play a role in improving digestive health.
This fruit can help treat irritable bowel syndrome, which causes bloating and gas.
Nectarine fruit helps to lose weight:
The fibers found in nectarines are effective in losing weight because they support a feeling of fullness, in addition to that with weight gain, a person feels constantly tired and exhausted, but the natural compounds help fight inflammation and weight gain, and can help reduce body fat, and these The fruit prevents metabolic syndrome that leads to weight gain.
The fiber in nectarines also turns the water in the intestines into a gel-like compound that prevents the absorption of cholesterol and fats into the bloodstream, which is beneficial for healthy weight loss.
Moreover, this fruit is naturally low in calories and fat. Eating plenty of fruits and vegetables that are naturally low in calories may aid weight loss when eaten in place of high-calorie, low-nutrient snacks.
Reduce the risk of cancer:
Multiple studies suggest that the phenolic compounds in nectarines may reduce the risk of cancer.
In a study conducted on a number of people between the ages of (51 and 70) years, who ate nectarine fruit with some foods that reduce the risk of cancer, this study led to a decrease in the risk of lung cancer in men, as the study linked these benefits to the antioxidant activity of these the fruit.
Noting that nectarine extract helped prevent the proliferation of breast cancer cells.
In summary, nectarines contain vitamin C and other antioxidants (polyphenols), which act like vitamin A and antioxidants in protecting the body from free radical effects that cause DNA damage (DNA damage is one of the causes of cancer), these antioxidants have a role Large and effective in the fight against oral and uterine cancers.
Nectarine contains antioxidants that help fight free radicals and prevent the growth or multiplication of cancer cells, and quercetin and chlorogenic acid in nectarine fruits slow down the growth of cancer cells.
A report indicates that nectarines may help prevent prostate cancer, and carotenoids (yellow pigments) and anthocyanins (red pigments) can prevent inflammation, which is an important factor in the formation of cancer.
Improve skin health:
The epidermis, or skin, is the largest organ in the body, and it depends on good nutrition to stay healthy. It can be argued that nectarines may support skin health due to their copper content, which stimulates cell growth in the dermis (the second outermost layer of the skin), protects your skin from damage, prevents skin aging, and promotes the production of collagen, the most abundant protein in the body.
Interestingly, the ingredients of cosmetics often contain copper peptides.
Nectarines also provide niacin (vitamin B3), which protects skin cells from damage caused by the sun's UV rays, as well as small amounts of vitamin A, another important nutrient for healthy skin.
And the fact that nectarines contain an excellent amount of vitamin C has a role in increasing the production of collagen in the layers of the skin, and preventing skin dryness (collagen is an essential protein that keeps skin tissues tight and intact, and it is an important part of the connective tissue that connects the skin, tissues, tendons, and blood vessels).
Vitamin C also fights skin aging, speeds up wound healing, treats dry skin, treats hyperpigmentation (dullness or blemishes on the skin) and infections.
Nectarines for a Healthy Pregnancy Without Risks:
Nectarines may reduce some of the risks associated with pregnancy due to their potassium content because this element helps to transmit impulses in the nervous system of the baby and the mother quickly. It also protects the skin from birthmarks and some wrinkles.
High blood pressure is also linked to many negative health outcomes among pregnant women, including premature delivery, caesarean section, and maternal deaths, so if you are pregnant, eating more potassium-rich foods like nectarines may help ensure a safe and healthy delivery.
In addition, eating nectarine fruit during pregnancy is very important for the growth of the child, as it helps prevent birth defects with its rich content of important elements. In addition, the stage of fetal growth and development is achieved thanks to vitamin C and fiber.
Important benefits of nectarine fruit
Other benefits of nectarine fruit that motivate you to add this sweet fruit to your diet include:
It helps heal wounds faster because it contains vitamin C, which is necessary for healthy and young skin, which helps speed up wound healing and increase the production of new cells, especially on the skin.
The nutrient content in nectarines can nourish the scalp, which increases hair growth, strengthens and prevents hair loss.
And the antioxidant content in nectarines can fight inflammation and reduce symptoms of arthritis.
The magnesium content is vital for improving sleep quality and can be a solution for people suffering from insomnia, and eating nectarine fruit or its juice before going to bed can help you fall asleep quickly.
Nectarines can be used to treat bronchitis and colds, as they contain some magnesium that can calm excitable nerves, while vitamin C improves infections in the respiratory tract.
Damage to nectarine fruit
Although nectarines contain a lot of vitamins, they can cause some discomfort.
Therefore, when you overeat nectarine, some discomfort may occur in the digestive system, as it may cause diarrhea and gas, especially when consuming large quantities of this fruit.
Also, if you have some allergy issues, eating too many nectarines can cause nausea and vomiting.
Large amounts of this fruit can also cause itching and redness of the skin.
It can cause decreased or blurred vision.
People who do not eat a diet rich in potassium (particularly those taking a special spironolactone for people with chronic kidney disease) should avoid nectarines, because eating potassium-rich foods such as nectarine fruit with spironolactone can lead to a buildup of potassium. .
This article was written for scientific and educational purposes, and it cannot be a substitute for medical advice from a specialist doctor for diagnosis and prescribing appropriate treatment.