Nectarine is a fruit with a red, smooth skin, fragrant with the smell of ripe peaches, known for its delicious taste and rich nutritional value. So what are the uses of nectarine?

In the Vietnamese market today, nectarine is not a very popular fruit, however, if anyone has ever bought and tried nectarine, they will definitely be surprised by its nutritional value and delicious taste. Let’s learn more about nectarine and its health benefits through the article below?

What is nectarine?

Nectarine is a member of the stone fruit family, along with plums, peaches, cherries and apricots. Unlike peaches, nectarines have a smooth skin (no fluff) with yellow, red or white flesh in many different shapes.

The flesh of nectarine is sweet, crunchy and juicy, with a distinct peach flavor. This is considered a fruit containing many nutrients that is loved and chosen by many people.

Nectarine is a fruit with red, smooth skin and fragrant peach scent.

Nutritional value of nectarines

Nutritionally, a serving (140 g) of nectarines provides:

• Calories: 60Kcal;
• Sodium: 18.5mg;
• Fat: 0g;
• Carbohydrates: 13g;
• Protein: 1.5g;
• Fiber: 2g;
• Copper: 0.12mg, or 13% Daily Value (DV);
• Niacin: 1.57mg, or 10% DV.

Nectarines contain a large amount of copper – a mineral that the body needs to maintain the functioning of nerves, connective tissue, immune cells, blood vessels and participate in the process of energy production.

In addition, it also provides niacin, also known as vitamin B3, which plays a role in supporting the conversion of food into energy, helping the formation and functioning of cells. Nectarines also provide small amounts of essential nutrients for the body such as vitamins A, C, E, manganese, iron, potassium and zinc.

What are the effects of nectarines?

Supports healthy weight loss

Nucroses are rich in fiber and low in calories, suitable for adding to a diet or weight loss. Increasing your fiber intake will help your body feel full longer, thereby helping to reduce cravings and limit eating unhealthy foods that cause weight gain.

Consuming fruits, including nectarines, has been shown to support healthy weight management in a variety of ways. Research shows that eating fruit can help improve feelings of fullness, thereby supporting effective weight loss.

Nectarines contain a lot of fiber which helps to effectively support weight loss.

A study of more than 74,000 women with an average age of 51 found that women who ate more fruit had a 24% lower risk of obesity than those who did not. Additionally, another Canadian study concluded that women who ate two or more servings of fruit per day had a 12% lower risk of abdominal obesity (belly fat).

Adding more fruits like nectarines to your diet can help meet your nutritional needs and support your weight goals.

Rich in antioxidants

Nectarines provide several antioxidants, including vitamins A, C, E, and flavonoids and anthocyanins. These help protect your cells from damage by free radicals – compounds that your body forms when exposed to ultraviolet (UV) light, cigarette smoke, or environmental pollutants.

These free radicals in the body will destroy the components of cells, including DNA. This contributes significantly to the development of cancer cells and other health problems.

When eating nectarines, the antioxidants in nectarines interact with free radicals, preventing them from damaging cells. In addition, eating foods rich in antioxidants such as nectarines also helps form a barrier to protect the body from disease.

Support blood sugar control

Eating a lot of fruit, including nectarines, can help control blood sugar levels and prevent diabetes. Due to its high fiber content, nectarines can regulate blood sugar levels, slow down the absorption of blood sugar and prevent sudden increases in blood sugar levels after eating, which is good for treating diabetes.

Nectarines help stabilize blood sugar levels

Two large studies found that higher fruit intake caused significant changes in gut bacteria and metabolic changes associated with type 2 diabetes risk.

Cancer Prevention

The National Cancer Institute recommends eating 2 to 6.5 cups of fruits and vegetables per day to prevent cancer. Nectarines can meet part of your daily fruit needs and provide antioxidants that have powerful cancer-fighting properties.

Anthocyanins are a type of antioxidant found in nectarines that have been shown to affect tumor growth. Research shows that they protect and prevent cancer by counteracting or reducing DNA damage in cells that cause mutations that lead to cancer. This component also helps prevent cancer cells from growing and spreading.

Support longevity

An Australian study found that people who ate a lot of fruit including nectarines in their diet were 49% more likely to prevent aging than those who did not eat fruit. People who ate a lot of fruit also had a 23% lower risk of premature death than those who ate little or no fruit.

Improve heart health

Cardiovascular disease and stroke are the leading causes of death worldwide. Following a healthy diet that includes fiber-rich fruits like nectarines has been shown to help protect the heart in several ways.

Pomegranate helps improve cardiovascular health, thereby preventing some heart diseases.

Eating more fiber, including fiber from fruit, may help reduce the risk of metabolic syndrome. Research suggests that consuming 30–40 grams of fiber per day is associated with a 27% reduction in the risk of metabolic syndrome.

Metabolic syndrome is a risk factor for heart disease, diabetes, stroke, and other serious health problems. One study found that fiber from fruit was more effective at protecting against metabolic syndrome than other sources of fiber.

Prevent anemia

Eating nectarines helps prevent the risk of anemia. This is because nectarines contain iron, which is needed by the body to produce hemoglobin, which helps produce more red blood cells.

Improve eye health

Nectarines are a rich source of vitamin A, which helps improve vision. In addition, this fruit also contains carotenoids such as lutein and zeaxanthin, which play an important role in preventing eye diseases.

Reduce the risk of neural tube defects in children

The presence of folate in nectarines can reduce the risk of neural tube defects. This is one of the groups of birth defects that seriously affect the brain, skull and spinal cord of children. Eating nectarines during pregnancy will help improve the health of both mother and baby.

The above article includes necessary information about the nutritional composition and benefits of nectarines that you should not ignore before deciding to buy this fruit to improve the health of your family.