16 Amazing Nutrition Facts of Nectarine for Weight Loss?

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Nectarine is one of the best and healthiest summer fruits. This fruit, which belongs to the peach family and is rich in essential vitamins and micronutrients for the body, has many unique properties that we will examine in this article. In addition, eating nectarines for weight loss, along with a healthy diet, is very beneficial. Nectarine also has antioxidant properties to prevent some diseases. In this article, you will get acquainted with the nutritional value of nectarine, the properties of this valuable fruit, its side effects, and weight loss methods with the help of this fruit.

What is the nutritional value of nectarines?

Nectarines have a combination of peach and plum properties, and although they have more sugar than peaches, they also have more water and fiber, making nectarines a good fruit for weight loss.

Nectarine is a delicious fruit that comes to market in late spring and summer and has many health benefits.

In addition, this summer fruit has very few calories (approximately 64 per 100 grams). Also, nectarines contain about 85% water, 10 grams of carbohydrates (all sugars), 1 gram of protein, a small amount of fat, and 1 gram of fiber.

Nectarines are almost identical to peaches in both genetic composition and nutritional characteristics. But there are differences in skin and taste.

The skin of a peach is covered with lint, while the nectarine has a thin and smooth skin, and the flesh is firmer and has a sweeter taste.

Nectarine is good for weight loss because, in addition to being low in calories, it is rich in fiber and a good source of vitamin A, vitamin C, and potassium.

These nutrients help the body improve metabolism, digestion, and heart health. An average nectarine weighing 142 grams has the following nutritional value:

  • Calories: 62
  • Fat: 0.5 grams
  • Sodium: 0 mg
  • Carbohydrates: 15 grams
  • Fiber: 2.4 grams
  • Sugar: 11 grams
  • Protein: 1.5 grams

Carbohydrates in nectarines for weight loss

A typical nectarine has 15 grams of carbs, which is low enough to fit into most low-carb diets. Many fruits in this fruit are made up of simple carbohydrates (i.e., sugar).

Fructose makes up more than a third of the fruit’s simple sugars, and the rest is made up of glucose and sucrose.

Simple carbohydrates are burned quickly and can have an effect on blood sugar. This is different from complex carbohydrates, which are slowly broken down into simple sugars.

Despite their sugar content, nectarines have a relatively moderate glycemic index (GI) of 43.

The fat in nectarines is for weight loss.

Nectarine is a low-fat fruit with less than 1.2 grams of fat per serving and no cholesterol. The fat in this fruit contains single and multiple unsaturated fats that are good for the heart.

Protein in nectarines for weight loss

Although nectarines are good for weight loss, having only 1.5 grams of protein per serving makes them a poor source of protein.

Vitamins and minerals in nectarines for weight loss

This delicious fruit has a moderate amount of the following essential vitamins and minerals:

  • Vitamin A
  • Vitamin C
  • Vitamin B3 (niacin)
  • Copper
  • Potassium

The fruit also has a lot of beta-carotene, which is a precursor to vitamin A, and tryptophan, which is a precursor to niacin.

Vitamin A and Vitamin C are both powerful antioxidants that are good for the health of hair, nails, teeth, eyes, and bones. The minerals in nectarine fruit are mainly potassium, phosphorus, calcium, magnesium, and iron.

Its high potassium content regulates the body’s basal metabolism and helps with weight loss. In addition, the high content of potassium also plays a role in controlling body fluids. Its high fiber content also helps cleanse the body of toxins.

What are the properties of nectarine?

Here are some of the properties of nectarines, including those for weight loss:

The role of nectarines in helping prevent cancer

In a Texas study, the fruit extract was given to mice, and the results showed that nectarines stimulated the most aggressive cancer cells to kill themselves. The study also showed that fruits with the reddest color on their skin have the highest anti-cancer properties.

According to another study in Boston, eating at least two servings of nectarines or peaches a week can reduce the risk of breast cancer in postmenopausal women.

Consumption of this fruit is also associated with a reduced risk of tumors. Quercetin and chlorogenic acid in this summer fruit prevent the proliferation of cancer cells.

Since this fruit has a lot of antioxidants, it may help keep cancer from happening.

Nectarines also help bind bile acids and eliminate potentially carcinogenic toxins from the body. According to a report, this fruit may help prevent prostate cancer, and its white flesh also contains catechins, which fight cancer.

High consumption of this excellent fruit also reduces head and neck cancer risk.

Nectarine has anti-diabetic properties.

Nectarines contain biologically active compounds that help prevent obesity-related diabetes. The phenolic compounds in this fruit have anti-diabetic properties that slowly raise blood sugar levels.

The phenolic compounds in this tasty fruit not only help fight diabetes, but they also keep heart disease from happening by stopping cholesterol from oxidizing.

Diabetes can be treated with diet, but there is no one-size-fits-all diet plan, and carbs are not the enemy of diabetics. The point to be made here is to reduce low-quality carbohydrates or refined carbohydrates, such as those in processed foods.

Otherwise, healthy carbohydrates are always essential, and nectarines contain healthy carbohydrates. This fruit can also help fight metabolic syndrome, one of the diseases.

But some reliable sources still say that nectarines have a lot of sugar and are bad for people with diabetes. Therefore, people with diabetes are advised to talk to their doctor before including this fruit in their diet.

Antioxidant properties of nectarines

A study done in Spain found that the phenols and flavonoids in nectarines make them very good at fighting free radicals. The antioxidants in this fruit reduce oxidative damage and increase longevity.

Consumption of this delicious fruit is also associated with repairing DNA damage.

In another study on flies, nectarines were found to reduce the bad effects of a high-fat diet and even increase the species’ lifespan. Similar observations are possible in humans.

Another study on female flies showed that this strange fruit increases the reproduction of female flies, which shows that it can delay fertility aging.

Nectarines have much more vitamin A, C, and potassium than peaches. So it is a great choice, especially for children. Other stone fruits that are great for increasing the antioxidant content of the diet include plums, cherries, peaches, and apricots.

The role of nectarines in slimming and improving heart health

Nectarine enhances heart health and helps lower blood pressure. In addition, this fruit is rich in vitamin C and antioxidants that can help maintain heart health.

The fiber in this summer fruit is also suitable for cardiovascular health. White nectarine also affects heart health by regulating blood cholesterol levels.

The role of nectarines in increasing gastrointestinal health

Michigan State University says that the fiber in nectarines can help your digestive health and prevent you from getting constipated. Also, the fiber in this fruit can stimulate the growth of beneficial bacteria in the gut.

The fruit is naturally rich in prebiotics, which act as fuel for intestinal organisms and aid in regular bowel movements.

Nectarine also helps treat upset stomachs and irritable bowel syndrome. This syndrome is an intestinal disorder that causes bloating and upset intestines.

The role of nectarines in slimming and lowering cholesterol levels

The soluble fiber in this fruit lowers cholesterol levels. So nectarine is an excellent fruit for slimming the abdomen and hips! An average nectarine contains about 2.2 grams of fiber.

According to a report, daily consumption of 5 to 10 grams of soluble fiber can reduce the body’s cholesterol level by up to 5%. Eating this delicious fruit for breakfast or dinner is a smart choice for people who want to lower blood fat.

The role of nectarines in improving immunity and fighting infection

One of the best benefits of nectarines is their potential to boost the body’s immune system due to their high vitamin C content. In addition, vitamin C helps the body regenerate vitamin E.

Vitamin E is another nutrient that fights free radicals and strengthens the immune system.

Beta-carotene and other carotenoids in this delicate summer fruit also help boost the body’s immune function.

Vitamin A in nectarines can help fight infections, make cell walls stronger, and keep bacteria from getting into mucous membranes.

The role of nectarines in increasing skin health

Nectarines are a great source of vitamin C, which can help protect the skin from UV damage. Vitamin C is also involved in synthesizing collagen, an essential protein for skin integrity.

This protein is an important part of connective tissue, which holds skin, bones, tendons, ligaments, cartilage, and blood vessels together. It also fights skin aging, speeds up wound healing, and heals dry skin.

Vitamin C can also be used to treat hyperpigmentation and skin inflammation. This vitamin is known for its role in preventing skin cancer. One study shows that vitamin C can improve wrinkles and promote healthy tissues.

The human body does not produce vitamin C on its own, so it must rely on healthy food sources such as nectarines.

The role of nectarines in slimming and increasing cell health

Vitamin A in nectarines makes it easier for cells to talk to each other and helps cells grow by helping immature cells mature into fully functional tissues.

If a pregnant woman doesn’t get enough vitamin A, her baby may not grow and develop as well as it could. Vitamin A also helps the immune system’s T cells in the gut move to places where tissues need to be repaired. It is also a key part of the growth of white blood cells.

A report by the University of Rochester Medical Center states that vitamin C can affect cell growth.

The role of nectarines in improving eye health

Nectarines are rich in lutein and zeaxanthin, which make up the carotenoids in the retina. Consumption of this fruit improves the pigment density in the eye’s macula.

Nectar protects the eye by neutralizing free radicals. The beta-carotene in this delicious fruit also promotes eye health and can prevent macular degeneration.

One cup of nectarine contains about 214 micrograms of beta-carotene. Taking more lutein and zeaxanthin can reduce the risk of cataracts and age-related macular degeneration.

The critical point is that these two diseases have limited treatment options. Therefore, trying to prevent it is more accessible than trying to cure it.

Lutein can also help prevent another eye disease called retinitis pigmentosa, which causes progressive damage to the retina.

Lutein and zeaxanthin can also make it easier to see in low light or when there is a lot of glare. They can filter blue light (from UV radiation).

The role of nectarines in preventing anemia

Iron prevents anemia, and vitamin C in nectarines helps improve iron absorption in the body. In other words, the higher the amount of vitamin C in the diet, the better the iron absorption.

But due to the instability of this vitamin, most cooked foods do not have much vitamin C, so eating fresh fruits and vegetables plays an essential role in improving iron absorption.

For example, for the best iron absorption, you can take your iron pill with about 240 ml of nectarine water, but you should talk to your doctor first. It is also important to note that fresh or frozen fruits have more vitamin C than canned fruits.

The role of nectarines in weight loss and the treatment of menstrual cramps

Nectarine is believed to have been cultivated for 4,000 years. It has since been extensively used in folk remedies for colic and stomach pain or in traditional Chinese medicine for constipation and menstrual cramps.

How does nectarine help you lose weight?

Natural ingredients in nectarines, as well as their ability to fight inflammation, create a domino effect that helps fight obesity. They can also prevent the metabolic syndrome that leads to weight gain.

On the other hand, this fruit has mostly soluble fiber, which turns water into a gel-like substance in the intestines to stop cholesterol and fat from getting into the blood.

This action leads to healthy weight loss and lowers cholesterol in the body. Soluble fiber can have powerful health effects, but dietary fiber supplements that claim to help you lose weight are not effective enough.

Because of this, the natural soluble fiber in nectarines is given more power and privilege in this field.

Nectarine fiber is so adequate for weight loss that, according to one study, people who just added this fruit to their diet could lose as much weight as those who ate a healthy, low-fat diet.

What are the side effects of consuming nectarines?

Because its skin is so thin, this delicate fruit gets pesticides on it very quickly. Pregnant women are more likely to get sick from this fruit, so it’s best to buy the organic kind.

Nectarines generally do not cause allergies. However, cross-reaction symptoms may occur after eating nectarines due to Oral Allergy Syndrome (OAS).

Some foods cause allergies because the immune system thinks they are the same as pollen from trees or grass. The two pollens most associated with this fruiting season are birch pollen and grass pollen.

OAS symptoms aren’t as common as allergy symptoms, though this isn’t always the case. Symptoms may include the following:

  • itching or burning sensation in the mouth and throat
  • Swollen or numb lips
  • swelling in the eyelids and face
  • The feeling of scratching and swelling in the throat
  • Nasal congestion or runny nose
  • Vomit
  • Diarrhea
  • Blowing
  • stomach ache
  • Constipation

Because symptoms usually subside after a short time, treatment is generally unnecessary. But if the symptoms persist or worsen, you should see a doctor.

In rare cases, there is a dangerous and deadly allergic reaction called anaphylaxis, which often occurs in the elderly with a long history of allergy to this fruit.

But cooking nectarines breaks down the proteins in them, which causes the immune system to react and stop OAS symptoms. OAS usually happens to older children, teens, and young adults who used to be able to eat this fruit without any problems. But this disease only shows up after someone has had allergic rhinitis (hay fever) for a few years.

Also, there are no known drug interactions with nectarines. However, people who follow low-potassium diets, especially those taking Aldactone (spironolactone), may need to avoid nectarines.

Potassium-restricted diets are often prescribed for people with chronic kidney disease (CKD).

Who should not eat nectarines?

Consumption of this fruit is a concern for people with Irritable Bowel Syndrome (IBS). When people first realize they have bowel dysfunction, they may need to avoid eating nectarines.

Another group of people who should avoid nectarines are those who are allergic to stone fruits.

More severe symptoms of allergies to this fruit include coughing, skin rash, and vomiting. Nectarines are rich in vitamins and minerals essential for pregnant women and the fetus.

But pregnant women should avoid eating nectar that may have grown with the pesticide.

Nectarine is good for weight loss due to its high fiber content, cholesterol-lowering effects, and beneficial antioxidants. This fruit has good nutritional value, helps cure diabetes and some cancers, and strengthens the immune system, skin, and intestinal health.

The worst things that could happen if you eat this fruit are mild allergies and bloating.

Source fdc.nal
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