Health Benefits of Nectarine

Imagine walking through an orchard filled with the sweet aroma of ripe nectarines, their smooth skin glistening under the sun!

With their juicy flesh and delightful flavour, nectarines are not just summertime favorite but a nutritional powerhouse that deserves a place in your diet. So, let’s dive into the world of nectarines and uncover their numerous health benefits.

A Brief History of Nectarines

Nectarines, scientifically known as Prunus persica var. nucipersica, have a rich history of over 2,000 years. Believed to have originated in China, nectarines spread through trade routes to Persia, Greece, and Europe. Today, they are cultivated worldwide, with significant production in the United States, Spain, and Italy.

Nectarines offer a diverse array of nutritional benefits, making them a valuable addition to a healthy diet. With their low-calorie content and high fibre levels, they support energy levels and digestive health. Additionally, nectarines provide essential nutrients such as vitamin C, potassium, and vitamin A, contributing to overall well-being.

Nutrient composition

• Calories: Nectarines are relatively low in calories, with about 44 calories per 100 grams.
• Carbohydrates: Nectarines are a rich source of carbohydrates, providing quick energy. The carbohydrates in nectarines come primarily from natural sugars and fibre, offering a steady release of energy and helping to sustain endurance.
• Dietary Fiber: With approximately 1.7 grams of dietary fibre per serving, nectarines support healthy digestion and regular bowel movements. Fibre helps prevent constipation, promotes beneficial gut bacteria, and improves digestive health.
• Sugars: The natural sugars in nectarines, including fructose, offer a sweet taste without causing significant blood sugar spikes. Due to their moderate glycemic index, nectarines release sugars gradually into the bloodstream, making them suitable for individuals with diabetes or those aiming to manage their blood sugar levels.
• Protein: While nectarines are not a major source of protein, they do contribute to your daily intake. Each serving provides about 1.1 grams of protein, which supports muscle repair and growth. Including nectarines in a balanced diet, and other protein-rich foods can help meet your daily protein needs.

Micronutrients in Nectarines

• Vitamin C: Nectarines are a good source of vitamin C, with about 5.4 mg per serving. Vitamin C is a potent antioxidant that boosts the immune system, promotes skin health through collagen production, and aids wound healing.
• Potassium: Nectarines contain significant potassium levels, essential for maintaining heart function and regulating blood pressure. Potassium helps balance sodium levels in the body, supporting healthy blood pressure and reducing the risk of cardiovascular diseases.
• Vitamin A and Folate: Nectarines provide small amounts of vitamin A and folate. Vitamin A supports vision and immune function, while folate is crucial for DNA synthesis and cellular function. Folate is important for pregnant women as it helps prevent neural tube defects.

Role in Human Nutrition

Let us explore the many health benefits that the juicy and nutritious nectarines have to offer:

1. Immune System Support

Nectarines are rich in vitamin C, a powerful antioxidant that supports the immune system by promoting the production of white blood cells and protecting the body from oxidative stress. Regular consumption of nectarines can help improve overall immunity and fight off infections.

2. Digestive Health

The dietary fibre in nectarines aids digestion by adding bulk to the stool, promoting regular bowel movements, and preventing constipation. Fibre also supports a healthy gut microbiome by fostering beneficial bacteria, contributing to overall digestive health.

3. Heart Health

Nectarines are good sources of potassium, which helps regulate blood pressure by counteracting the effects of sodium. This can reduce the risk of hypertension and related cardiovascular diseases. The antioxidants in nectarines, including vitamin C, help reduce inflammation and prevent oxidative damage to the heart.

4. Weight Management

With their low-calorie and high-fibre content, nectarines can be a satisfying and nutritious snack. The fibre helps you feel full for longer, reducing overall calorie intake and assisting in weight management. Additionally, their natural sweetness can curb cravings for sugary snacks.

5. Skin Health

The vitamin C content in nectarines is essential for collagen production, which helps maintain skin elasticity and prevent wrinkles. The antioxidants in nectarines also protect the skin from damage caused by UV rays and pollution, contributing to a youthful and healthy appearance (1).

6. Energy and Vitality

Nectarines are rich in carbohydrates, which provide a quick and sustained source of energy. This makes them an excellent choice for athletes and individuals needing an energy boost. The fruit’s natural sugars and high vitamin content help maintain vitality and stamina.

7. Bone Health

Nectarines contain several minerals, including magnesium and potassium, which are important for maintaining bone health. Magnesium aids in the formation of bone and muscle tissues, while potassium helps maintain bone density and strength (2).

8. Blood Sugar Management

Nectarines have a moderate glycemic index, releasing sugar slowly into the bloodstream. This can help manage blood sugar levels and reduce the risk of spikes. The fibre in nectarines also aids in controlling blood sugar levels by slowing down the absorption of sugar.

9. Vision Health

The small amount of vitamin A in nectarines supports eye health by maintaining proper vision and preventing age-related eye disorders. Vitamin A is essential for good eyesight and helps prevent conditions like night blindness.

10. Potential Anti-Cancer Properties

Nectarines contain several phytochemicals with potential anti-cancer properties. The antioxidants in nectarines help neutralize free radicals that can cause cellular damage and contribute to cancer development. While more research is needed, preliminary studies suggest that nectarines may play a role in cancer prevention.

11. Detoxification

Nectarines’ high water content and dietary fibre help in excreting toxins from the body. The fruit aids in detoxification by promoting regular bowel movements and supporting overall organ function.

12. Mental Health

Nectarines contain vitamin B6, which plays a role in neurotransmitter function and mood regulation. This vitamin helps manage stress and improve cognitive function, contributing to overall mental well-being.

13. Reproductive Health

The nutrients in nectarines, including folate and vitamin C, support reproductive health by improving sperm quality in men and supporting overall reproductive function in women.

Nectarines are a versatile fruit with a wide range of health benefits, from boosting immunity and supporting digestion to enhancing skin health and providing energy. Incorporating nectarines into your diet can contribute to overall well-being and provide essential nutrients for a healthy lifestyle. Whether fresh, cooked, or dried, nectarines are a nutritious addition to any diet.

References

• doi: 10.3390/nu9080866
• doi: 10.3390/biom11040506