Why is nectarine good for you

The serving size for these values is 1 medium nectarine, which is grams g. As the chart shows, nectarines are low in calories and fat but high in fiber, vitamin C, niacin, potassium, and copper. These nutrients are the highlights, but the fruit also contains smaller amounts of vitamins A and E, along with several B vitamins other than niacin. In addition, nectarines have smaller amounts of other minerals. The fruit is also rich in phytochemicals, the compounds in plants that have health-promoting effects through antioxidant and anti-inflammatory properties.

The benefits of nectarines stem from their nutrient profile, making them valuable for several aspects of health. These benefits include the below. They are sweet, however, because they are low in calories and fat, they do not promote weight gain as other sugary desserts do. Therefore, substituting a nectarine for a piece of pie or cake can reduce calorie intake. The fruit is also high in fiber, which promotes a feeling of fullness and helps reduce overeating.

A review examined research that explored how fruit consumption affects weight in women. It cited a study on 73, women that linked each daily serving of fruit to an average loss of 0.

The review also cited a study on 40, women that linked each daily serving of fruit to an average loss of 0. Both studies took place across 4 years.

The vitamin A and copper in nectarines are two nutrients that research in noted are important for skin health. Vitamin A protects the skin from UV radiation and influences skin thickness, while copper stimulates the maturation of collagen, the protein that gives skin elasticity. The niacin in nectarines also helps keep skin healthy. Learn about other foods high in vitamin A. High blood pressure is a primary risk factor for heart disease.

When not under control, it can cause problems in other organs, such as the kidneys and brain. An older study stated increased intake of potassium could lower blood pressure.

This potassium-induced reduction also significantly decreases the risk of health conditions that high blood pressure can cause. According to the authors, this includes strokes, heart attacks, and coronary heart disease. Learn more about foods high in potassium. Nectarines also contain small amounts of vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorous 2.

Nectarines are relatively high in fiber and low in calories. They also boast numerous nutrients, including potassium, copper, and vitamins B3 and C. Eating nectarines in tandem with iron-rich foods may help prevent anemia , a condition that results from a lack of hemoglobin, or red blood cells. Since red blood cells carry oxygen through your body, those with anemia may feel tired 5.

Vitamin C supports iron intake by converting this mineral into a more easily absorbable form in your body 6. Still, you should be sure to pair nectarines with iron-rich foods like beans and meat to help prevent anemia. Vitamin C, a nutrient in nectarines, may help your body better absorb iron from food. In turn, this may help prevent anemia. Antioxidants help reduce oxidative stress, which is caused by an imbalance of unstable molecules called free radicals in your body.

Other antioxidants in nectarines include flavonoids and anthocyanins, which contribute to the appearance, taste, and aroma of many fruits and vegetables 8 , 9. Flavonoids may help prevent age-related declines in brain function, while anthocyanins play a role in reducing inflammation and heart disease 10 , Nectarines also boast phenolic compounds — a type of polyphenol antioxidant that likewise protects you from free radical damage Multiple studies suggest that the phenolic compounds in nectarines may lower your risk of cancer A study including over , adults ages 51—70 found a significant association between an increased intake of fruits, including nectarines, and a decreased lung cancer risk in men.

The study tied these benefits to the antioxidant activity of these fruits Additionally, one test-tube study suggested similar effects, observing that peach extract helped inhibit the proliferation of breast cancer cells Preliminary research indicates that peach extract may help inhibit breast cancer cell proliferation. Still, human studies are lacking. Eating plenty of low calorie fruits and veggies may naturally support weight loss when consumed in place of high calorie, low nutrient snacks A 4-year study in 73, women with a normal body mass index BMI — a common health metric — linked each daily fruit serving to an average weight loss of 0.

Notably, the study associated starchy foods and low fiber foods with weight gain 19 , Nectarines may support skin health due to their copper content The peach tree originated in Western China about 4, years ago. Peaches are a member of the rose family, which is why they are so aromatic. Genetically, nectarines differ from peaches by a single recessive gene, the one that makes peaches fuzzy. Peaches and nectarines provide almost the same nutrients, with just a small variation. They are both a good source of Vitamin C, carotenoids and potassium.

They also provide Vitamin E, B vitamins, calcium, fiber, and some iron. Due to the high amount of vitamin C, flavonoids, anthocyanins, and phenolic acids, both peaches and nectarines have excellent antioxidant properties. Nectarines provide twice the amount of Vitamin A, and slightly more Vitamin C and potassium than peaches do. The total content of phytochemicals and antioxidant activities in peaches and nectarines will vary based on a few things, including the stage of maturity, how they were handled post-harvesting, and their growing conditions.

In fact, certain types of plums and red-fleshed peaches can have more phenolics and antioxidants than blueberries!