The Advantages to One's Well-being from Consuming Nectarines
New Study Highlights the Health Benefits of Nectarines
Nectarines, a popular summer fruit, have long been enjoyed for their sweet taste and juicy texture. However, recent research has revealed that these fruits offer more than just a tasty treat - they boast a wealth of health benefits that can contribute to a healthier lifestyle.
First and foremost, nectarines are rich in nutrients that are essential for maintaining a healthy heart. High blood pressure can increase the risk of heart disease, coronary heart disease, and strokes. Consuming nectarines can help lower blood pressure, thanks to their high potassium content. A medium nectarine contains 285 milligrams of potassium, which is 6% of the daily recommended value. This increased potassium intake can lower blood pressure and decrease the risk of health conditions related to high blood pressure.
In addition to their heart health benefits, nectarines also support the immune system. The vitamin C content of a medium nectarine is 7.7 milligrams, which is 9% of the daily value. Vitamin C is crucial for the immune system, as it can support the immune system in fighting infections and boosting the ability of immune cells to kill pathogens. Low levels of vitamin C remain relatively common in western nations, making nectarines a valuable source of this essential nutrient.
Nectarines are also a great source of fiber, with a medium nectarine containing 2.4 grams of fiber, which is 9% of the daily value. Fiber plays a vital role in digestive health, and a deficiency in fiber can result in impaired immunity and a higher risk of infection.
Beyond weight management, skin health, and blood pressure reduction, nectarines offer additional health benefits. For instance, they have a low glycemic index and contain polyphenols that may improve insulin sensitivity and lower blood sugar responses. This makes them beneficial for people with diabetes or insulin sensitivity.
Nectarines also have anti-inflammatory effects, as extracts from related fruits like peaches have shown promising anti-inflammatory activity in lab studies. This suggests that nectarines might also help reduce inflammation-related tissue damage.
Moreover, nectarines provide antioxidants (vitamins A and C) that naturally support eye health by protecting against oxidative damage and promoting tissue repair. They also contain lutein and zeaxanthin, phytochemicals with antioxidant and anti-inflammatory properties.
With fiber, vitamins A and C, potassium, and various antioxidants, nectarines help maintain heart health and bolster the immune system. Additionally, anthocyanins, a phytochemical found in nectarines, have anti-tumor properties due to their antioxidant, anti-inflammatory, and mutation-preventing actions.
Nectarines are low in calories and fat, making them an ideal snack for those looking to manage their weight. A medium nectarine (142 grams) contains approximately 62.5 calories.
Epidemiological studies indicate a possible inverse relationship between cancer and the intake of green and yellow fruits like nectarines. Furthermore, a higher consumption of fruits and vegetables, including nectarines, can lower the risk of death from all causes.
In conclusion, nectarines are a nutrient-dense fruit that offers numerous health benefits. From supporting heart health and the immune system to promoting eye health and reducing inflammation, nectarines are a valuable addition to any diet. So, next time you're looking for a delicious and healthy snack, reach for a nectarine!
*Sources: [1] Harvard T.H. Chan School of Public Health. (2021, May 12). Fruit and vegetable intake and mortality. Retrieved from https://www.hsph.harvard.edu/nutritionsource/fruit-vegetable-intake-and-mortality/
[2] American Heart Association. (2021, August 10). Potassium: Why it's important for your health. Retrieved from https://www.heart.org/en/health-topics/heart-failure/why-is-potassium-important-for-your-health
[3] National Eye Institute. (2021, July 30). Eye health and diseases. Retrieved from https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases
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