10 Least Known Health Benefits Of Nectarines

Nectarines, a member of the Rosaceae family, closely resemble peaches, but they can be distinguished by their smoother skin and distinct flavor. These fruits are packed with numerous health benefits, which we will explore in this article.

Nectarines are loaded with essential nutrients and antioxidants and are categorized into two types: freestone and clingstone. Freestone nectarines have easily removable pits, making them more convenient to eat, while clingstone nectarines have firmly attached pits and are primarily used in cooking and canning.

# Aids in Weight Loss

Rich in fiber and low in calories, nectarines are an excellent choice for weight management. The high fiber content promotes satiety, helping to curb cravings and reduce overall calorie intake.

# May Help Prevent Cancer

Nectarines contain powerful polyphenols that have been shown to inhibit the growth of cancer cells. A study published in Food Chemistry suggests that these compounds specifically target breast cancer cells while leaving healthy cells unaffected. Additionally, research from the American Journal of Epidemiology indicates that nectarines may lower the risk of lung cancer in men.

# Supports Heart Health

The fiber in nectarines helps reduce bad cholesterol (LDL), a key risk factor for heart disease. Moreover, the polyphenols present in nectarines contribute to lower triglyceride levels and increased good cholesterol (HDL). They are also a great source of potassium, a mineral that helps regulate blood pressure, reducing the risk of stroke and heart disease.

# Regulates Blood Sugar Levels

Due to their high fiber content, nectarines aid in stabilizing blood sugar levels by slowing sugar absorption into the bloodstream. This helps prevent sudden spikes in blood sugar, thereby reducing the risk of diabetes.

# Promotes Healthy Digestion

Nectarines serve as a natural prebiotic, nourishing beneficial gut bacteria and promoting better digestion. Their fiber content aids in smoother bowel movements and enhances nutrient absorption.

# Strengthens Immunity

Packed with vitamin C and antioxidants, nectarines help boost the immune system and protect the body from infections. These antioxidants also safeguard immune cells from damage, ensuring optimal immune function.

# Enhances Eye Health

Nectarines are rich in vitamin A, a crucial nutrient for maintaining good vision. They also contain carotenoids like lutein and zeaxanthin, which play a vital role in preventing eye disorders and protecting against age-related macular degeneration.

# Reduces Risk of Neural Tube Defects

The folate content in nectarines is essential for fetal development and can help lower the risk of neural tube defects, which affect the brain, skull, and spinal cord of a developing baby. Consuming nectarines during pregnancy supports both maternal and fetal health.

# Helps Prevent Anemia

Nectarines contain iron, a vital mineral needed for the production of hemoglobin and red blood cells. Adequate iron intake helps prevent anemia, a condition characterized by fatigue and weakness due to low red blood cell levels.

# Promotes Healthy Skin

Loaded with antioxidants such as vitamins C and A, nectarines combat free radicals that contribute to oxidative stress, leading to premature aging, wrinkles, acne, and dark spots. These nutrients support healthy skin cell regeneration, improve skin elasticity, and protect against infections.

By incorporating nectarines into your diet, you can enjoy their delicious taste while reaping their impressive health benefits.