The Role of Timing in Meal Planning
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With so many unhealthy foods out there, it can be challenging to determine what is great for your body. You should consider nectarines if you’re tired of repeatedly eating the same fruits and vegetables. Nectarines are sweet, juicy fruits that are growing in popularity in Asia.
Aside from their delicious flavor, nectarines contain various vitamins and minerals essential for a healthy diet. This article will outline nectarine nutrients and some science-backed benefits of including them in your diet.
Nectarines are packed with various nutrients. According to the USDA, a medium-sized portion contains:
In addition to these nutrients, nectarines contain decent amounts of vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorus.
Nectarines offer the following health benefits when you add them to your diet:
Nectarines are high in antioxidants. Antioxidants are plant compounds that protect against oxidative stress caused by free radicals. Without a remedy, oxidative stress may cause various diseases, such as diabetes, Alzheimer’s, and heart disease.
Some antioxidants in nectarines include vitamin C, flavonoids, and anthocyanins. Flavonoids and anthocyanins contribute to various fruits and vegetables' taste, appearance, and aroma.
Flavonoids prevent age-related brain declines, while anthocyanins help reduce inflammation. Nectarines also contain other phenolic compounds that protect you from free radical damage.
Nectarines are great additions to your diet if you’re on a weight loss journey. Like most fruits, nectarines are rich in fiber, which promotes the feeling of fullness after eating. Feeling satisfied makes you less likely to eat more food and decreases calorie intake.
Furthermore, nectarines are naturally low in calories and fat. Replacing high-calorie foods and snacks with low-calorie fruits and vegetables is one of the best ways to lose weight naturally,
Also, a study examined women with a healthy body mass index (BMI) who ate nectarines. The results showed that each daily fruit serving contributed to an average weight loss of 0.6 pounds (0.27 kg). The same study associated low fiber and starchy foods with weight gain.
What you eat affects the quality of your skin. Therefore, nutritious fruits like nectarines can make your skin healthy. For starters, nectarines are high in copper, essential for your skin.
Copper stimulates the growth of cells in the dermis, the second outermost layer of your skin. It protects the skin from damage, reduces aging, and promotes collagen production. Collagen is the most abundant protein in the body. It keeps your skin from sagging and promotes a more youthful look.
Furthermore, nectarines are high in niacin (vitamin B3). This B vitamin shields the skin from the damaging effects of the sun's rays. The tasty fruit also provides vitamin A, another essential nutrient for skin health.
Adding nectarines to your diet may lower your risk of cancer. According to research, the fruit contains phenolic compounds that may have anti-cancer properties.
One particular study examined over 470,000 adults. Scientists discovered a link between a high intake of nectarines and other fruits and a lower risk of lung cancer in men. The researchers believe these benefits are due to the antioxidant activity in fruits.
Another test-tube study found that fruits have similar beneficial effects in treating breast cancer. However, more research is needed to understand the effect of nectarines on cancer treatment.
Adding nectarines to a diet filled with other iron-rich foods may help prevent anemia. Anemia occurs when the body lacks enough healthy red blood cells to carry adequate oxygen to the tissues. According to the National Heart, Lung, and Blood Institute, anemia is the most common blood disorder, affecting over 3 million Americans.
Vitamin C aids the intake of iron by converting this mineral into a form that is easy for the body to absorb. Combine nectarines with iron-rich foods like beans and meat to get the best result in treating anemia.
Nectarines are a delicious and nutritious fruit that can be a great addition to your diet. Eating them raw is one of the best ways to incorporate nectarines into your diet. Simply wash the nectarine, remove the pit, and enjoy the fruit as a snack or part of your breakfast. You can also make nectarines part of your smoothies and salads.
Including nectarines in your diet is a great way to add variety and nutrition to your meals. They are packed with essential vitamins and minerals, low in calories, and high in fiber, making them an excellent choice for a healthy diet.
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