Have you ever tried eating a nectarine? This is a delicious fruit of the Rosaceae family along with peaches and plums. They look a lot like peaches but without the fuzz. Nectarines are also known as drupes or stone fruits. This is because there’s a hard seed enclosed in the soft and juicy outer flesh. These fruits are typically grown in regions with warmer climates. Nectarine trees only grow up to a medium height. Also, the trees don’t have a long life like other fruit-bearing trees. The leaves of the trees are shiny, long, and bright green. They have margins which are slightly serrated making them quite distinctive. It has a unique aroma and a delicate flesh with a creamy white or deep yellow color. The outer skin, on the other hand, can have colors like white, yellow, pink or red. Aside from being delicious, nectarines also have some excellent health benefits.

Has Anti-Oxidant Properties

Nectarines have excellent antioxidant properties along with healthy components such as carotenoids, vitamin C, and polyphenols. All these components and antioxidants help protect the body by neutralizing the free radicals which may cause harm. Nectarines also contain phosphorus. This is an essential mineral which plays a huge role in the proper functioning of tissues and cells. The phosphorus content of the fruit is also helpful in the repair and maintenance of cells. Aside from this, nectarines also contain iron which has a massive contribution to development and growth. It also aids in hemoglobin formation in red blood cells.

Improves Eye Health

Lutein is another beneficial compound that nectarines have; this is essential for the health of the eyes. It helps in preventing the risk of macular degeneration that comes with age. According to studies, lutein is also a potent antioxidant. It helps to reduce the risk of developing nuclear cataracts. Also, the beta-carotene component in the fruit promotes vitamin A synthesis. This, in turn, helps prevent blindness, xeropthalmia, and other eye diseases. This also improves eye health and maintains healthy eyesight.

Promotes Digestion

Nectarines are alkaline in nature and contain a lot of dietary fiber. Because of this, it also promotes digestion. The fiber that nectarines have helps in a lot of ways. These include adding bulk to the diet, absorbing water, and improving regular bowel movements. It also helps prevent digestive issues such as ulcers, constipation, and gastritis.

Enhances Cardiac Health and Immunity

Consuming nectarines and other stone fruits are beneficial in maintaining cardiac health. This is mainly because the fruit is rich in heart-friendly antioxidants. The anthocyanins and chlorogenic acid in nectarines inhibit the oxidation of LDL or the “bad cholesterol.” This encourages the proper circulation of platelets since it prevents arterial hardening. The flavonoids which nectarines also contain may help in preventing the increase in platelet aggregation. They can also help lower the risk of developing atherosclerosis. Including nectarines in the diet aids in promoting the immune system along with the body’s defense mechanisms. Consuming lots of antioxidants such as zinc, vitamin C, and other phenolic compounds can enhance the body’s ability to fight off different infections.  It can also lead to faster healing of wounds and recovery of illnesses.

Prevents Diabetes

According to studies, nectarines also contain a host of bio-active compounds. These are the ones that aid in the prevention of obesity-related diabetes. The phenolic compounds in nectarines also have anti-diabetic characteristics. Nectarines also contain a type of carbohydrate that gradually raises the levels of blood sugar. Consuming nectarines whole is frequently associated with lower levels of blood sugar in the body. After some time, this will eventually prove beneficial in the treatment of diabetes. On the other hand, the fibers in the fruit slow down the sugar absorption into the bloodstream.

Skin Benefits

Another essential nutrient the fruit contains is bioflavonoids; it productively contributes to skin health. Also, the antioxidant components such as lutein, beta-carotene, and vitamin C in nectarine protect the skin from damages. In particular, beta-carotene, which is an essential precursor of vitamin A, is quite useful in protecting the skin from UV damage. The vitamin C is the one which contributes to the synthesis of collagen. It also helps maintain the tone of the tissues and the skin’s youthfulness. Apart from this, research shows that lutein can also guard the skin against harmful free radicals and erythema induced by UV rays.

Aids in Weight Loss

The fruit promotes detoxification of the body by preventing the toxins from binding to the walls of the colon. It also flushes out components which may cause harm to the body. This would help a person lose weight by lowering the mass index of the body. All these have the potential to fight off different medical conditions such as cardiac disorders, diabetes, and more. They also help prevent metabolic syndrome which may increase the risk for heart diseases related to obesity.

Prevents Hypokalemia

Hypokalemia is a condition that occurs when there’s a potassium deficiency in the bloodstream. Since nectarines contain a lot of minerals including potassium, consuming them regularly can help in the treatment of this condition. Without enough potassium, the body will suffer. It can lead to a weakness of the heart and interruptions with the normal rhythm. Potassium can also regulate the water and acid content in the tissues of the body. It supports growth, builds muscle, and improves the functions of the nerve cells. But when hypokalemia occurs, all these essential processes and functions can be negatively affected.

Prevents Anemia

Anemia is another dangerous condition where the body lacks red blood cells. Fortunately, nectarines also contain iron. This is an essential mineral which the body needs for red blood cell production. The vitamin C in nectarines helps increase the body’s ability to absorb iron. So consuming the fruit would help keep anemia at bay.

Prevents Certain Types of Cancer

Finally, nectarines also contain chlorogenic acid. This component can help prevent the development of tumors and certain types of cancer like colon cancer. Studies have shown that chlorogenic acid also has chemopreventive properties. These hinder the propagation of colon carcinogenesis. Also, the beta-carotene component may help protect the body against lung cancer.