Top Health Benefits of Nectarines and Why Eat Them

The Nectarine Fruit

Nectarine (Prunus persica var. nucipersica) is a fruit that is related to the peach fruit. It has a similar appearance to that of a peach. However, it is distinguished by a genetic mutation that gives it smooth skin rather than the characteristic bleary skin of a peach. The nectarine fruit also differs from the peach in terms of taste or flavor.

The origins of nectarine can be traced back to China. This fruit has been in existence for over 200 years. 

Nectarines have a large seed in the middle which is surrounded by a fleshy outer layer. They can be eaten fresh or squeezed to make juice. 

They are highly nutritious and they have a lot of health benefits. Here are some of the health benefits that nectarines have to offer and why you should eat them.

The health benefits of nectarines

Boots the immune system

Nectarines are full of nutrients that aid in enhancing the immune system. They contain vitamin A, a nutrient responsible for fighting infections. They also contain vitamin C, which is responsible for making more disease-fighting white blood cells.

They also promote the synthesis of antibodies resulting in the risk of getting diseases being reduced. Eating nectarines can also lead to a speedy recovery of wounds and other ailments.

Good for pregnant women 

Pregnant women can benefit from the vitamins and minerals of nectarines. Nectarines contain folate that can help in reducing the risk of neural tube defects.

For example, spina bifida (A birth defect in which a developing baby’s spinal cord fails to develop properly). Nectarines also help improve the overall health of the pregnant and her unborn baby.

Aids in skincare

They have high amounts of vitamin C. Vitamin C gets rid of wrinkles and skin sagging. Nectarines also lighten the dark circles under your eyes.

The antioxidant beta carotene is also present in nectarines. Beta-carotene is processed by the body into vitamin A, which is essential in protecting the skin against damage caused by being exposed to UV light rays and harsh temperatures.

Contains a lot of nutrients

One medium-sized nectarine (142 grams) offers:

Calories: 63

Fat: 0.5 grams

Carbs: 15 grams

Protein: 1.5 grams

Fibre: 2.4 grams

Sugar: 11.2 grams

Potassium: 6% of the Daily Value (DV)

Niacin (vitamin B3): 10% of the DV

Vitamin C: 8.5% of the DV

Copper: 13.6% of the DV

Nectarines also contain the mineral iron.

Can lower the risk of cancer

They contain significant amounts of vitamin C. This vitamin is a powerful antioxidant that can help prevent the formation of free radicals which are compounds that are linked to cancer development. 

Multiple studies have shown that the phenolic compounds in nectarines may lower your risk of getting cancer.

A study including over 470,000 adults ages 51–70 found a significant relationship between an increased intake of fruits, including nectarines, and a decreased lung cancer risk in men. The study correlated these benefits to the antioxidant activity of these fruits.

Improves vision health

Nectarines also contain an antioxidant called beta carotene which is then processed by the body into vitamin A. The intake of this vitamin goes a long way in improving your vision.

They also contain phytonutrients (Lutein and zeaxanthin) that can protect your eyes from light-related damage and can help prevent vision loss. Eating nectarines can potentially decrease the risk of diseases such as cataracts.

Good for preventing hypokalemia

Hypokalemia is a deficiency of potassium in the body. This can lead to body weakness, fatigue, muscle cramps, constipation, Arrhythmia (abnormal heart rhythms), etc.

Taking in fruits that contain potassium can prevent this deficiency and not surprisingly, nectarines contain potassium, which is also essential for proper nerve and cellular function, and the functioning of muscles.

Regulate blood pressure levels

One role of the mineral Potassium is to help regulate blood pressure levels. It does this by relaxing the walls of the blood vessels. If you are someone who has or is prone to high blood pressure, then, eating nectarines can benefit you greatly.

Enhances digestive health

As per a report by Michigan State University, the fiber in nectarines can improve digestive health. Nectarines can also offer relief from constipation.

The fiber in nectarines stimulates the growth of beneficial gut bacteria. Nectarines are also naturally high in prebiotics that can greatly enhance digestive health as they serve as fuel for probiotics (live bacteria and yeasts that are good for you, especially your digestive system)

The fruit can help in the treatment of irritable bowel syndrome, an intestinal disorder that can cause bloating and gassiness. It can also relieve stomach upset.

Prevents anaemia

Anemia is a condition in which the blood does not have enough healthy red blood cells.

It results from a lack of red blood cells or dysfunctional red blood cells in the body. This leads to reduced oxygen flow to the body’s organs.

Symptoms may include fatigue, skin pallor, shortness of breath, light-headedness, dizziness, or a fast heartbeat. A remedy for this condition is iron. Nectarines contain iron and consuming them can help prevent anemia.

People who are allergic to nectarines are advised not to consume them. This is because it has some side effects for people who are allergic to them. Some of these side effects are itching in the mouth and throat, swelling of eyelids, lips, and face.

Here are some reasons why you should eat nectarines

Reasons why you should eat nectarines

1. Nectarines are good for the skin. They contain Vitamin C which gets rid of wrinkles and skin sagging. It also lightens the dark circles under your eyes. This makes your skin look fresh and youthful.
2. Eating nectarines can improve your immune system. They contain vitamin C, which is responsible for producing disease-fighting white blood cells. This gives you a better chance of fighting diseases or even preventing you from getting them in the first place.
3. Consuming nectarines lowers your risk of getting hypokalemia, a deficiency of potassium in the body. Hypokalemia leads to body weakness, fatigue, muscle cramps, constipation, Arrhythmia (abnormal heart rhythms), etc. Potassium is present in nectarines and eating them will help you avoid getting this deficiency.
4. Nectarines are also good for regulating blood pressure. People susceptible to high blood pressure can eat nectarines to keep their blood levels in check. This can also prevent heart-related diseases.
5. Another reason why you should eat nectarines is that it reduces the risk of you getting cancer. They contain significant amounts of vitamin C. This vitamin is a powerful antioxidant that can help prevent the formation of free radicals which are compounds that are linked to cancer development.