Nectarine

Nectarines originated in china are now produced all over the world. This fruit was introduced to the americans by the spanish and now california is the largest producer of nectarines in the united states. India, greece, italy and china are some of the other major producers of nectarines.

The nutrition of nectarines might be similar to peaches but nectarine contains much more minerals and vitamins than them. Elements like iron, phosphorus, potassium etc are abundant in nectarine and vitamin a and c are present in double the amounts as compared to peaches. nectarines contain small but healthy concentration of antioxidants. It is good in niacin, pantothenic acid, thiamine, and pyridoxine. It also contains magnesium, folic acid, iron and vitamin k in moderate amounts. And this is the secret behind the nectarine benefits.

Nectarines are delicious fruit which belong to the rosaceae family just as plums and peaches. In fact, they are quite similar to peaches in appearance except for the lack of fuzziness on the nectarine skin which is there in peaches. Nectarines grown in warmer temperate region and are also referred to as stone fruits or drupes as they enclose a hard seed inside their outer juicy flesh.

Known with the botanical name prunus persica var. Nectarina in the research world, nectarines are classified in two groups namely clingstone and freestone. Freestone variety entails those fruits whose pulp separates effortlessly from the seed and are usually preferred for fresh consumption while, the clingstones are the ones in which the fruit flesh holds or clings tightly to the pit and are generally used for canning purposes. Nectarine trees have a short life and stretch up to a medium height. It has long, shiny and bright green leaves with lightly serrated margins. Basis the cultivars, the delicate flesh of the aromatic nectarine fruit may have the shades of deep yellow or creamy white with the outer skin having colors like pink, red, white or yellow.

The yellow flesh of nectarines is rich in bioflavonoids, especially carotenoids. These pigments are antioxidants that help to protect against cancer and other diseases by reducing the cellular damage that is caused when body burns oxygen. The antioxidants in nectarine which includes vitamin a, vitamin c and beta carotene prevent cancer. Consumption of nectarines also protect from oral and cavity cancer.

Nectarines are a good source of potassium and fiber, both of which are nutrients which keep our heart healthy. Nectarines help to promote healthy cholesterol level and good gut health due to their rich fiber content.

Nectarines are a good source of antioxidants which help to fight free radicals in the cells. Free radicals that are created after the exposure to sunlight can easily be eliminated if you include nectarines in your diet. Thus it protects us from harmful uva rays. Antioxidants help us to fight several diseases. These antioxidants in nectarine are converted into vitamin a in the body.

Nectarines have a wonderful antioxidant power with a good amount of polyphenols, vitamin c content and carotenoids such as beta-carotene and cryptoxanthin. The skin of the nectarine fruit has a higher concentration of such components as compared to the pulp so, just wash the fruit properly and eat unpeeled. These protective antioxidants exert free radical scavenging activities and assist in neutralizing the damaging effects of oxygen free molecules.

Regular consumption of stone fruits such as nectarines may prove beneficial in maintaining cardiovascular health attributing to the presence of heart friendly antioxidants. Chlorogenic acid and anthocyanins present in nectarines exert inhibitory action against the oxidation of ldl cholesterol, prevents hardening of arteries and encourages proper circulation of human platelets. Flavonoids found in nectarines may help in preventing rise in the aggregation of platelets and reduce the risk of development of atherosclerosis.

As stated above, nectarines contain chlorogenic acid, a natural compound which has multiple health benefits including prevention of various tumors and cancer such as colon cancer. Chlorogenic acid as suggested by studies possesses chemopreventive properties which inhibit the proliferation of colon carcinogenesis. Research studies have also presented qualitative evidence regarding the role of beta-carotene present in the rosaceae botanical group which also includes nectarines in providing protection against lung cancer.

Inclusion of drupes such as nectarines aids in enhancing the immune defense mechanism of the body. Abundance of antioxidants such as vitamin c, zinc and other protective phenolic components in nectarines increase bodyas ability to fight various infections by promoting the synthesis of antibodies. These defending components reduce the risk and intensity of diseases such as malaria and common cold and leads to speedy recovery of wounds and other illnesses.

Vitamin c present in nectarines play a vital role in keeping tissues strong. It also helps to produce collagen, a structural protein that helps to hold the tissue together and promotes healing after an injury. Ascorbic acid boosts immunity and helps to fight infections. It also helps to repair cartilage and bones. It makes up part of a protein responsible for producing skin, scars, tissue, tendons and ligament.

The problem of constipation can easily be dealt with nectarines. Potassium present in nectarines improves metabolism, regulates ph balance, assist in photosynthesis and helps with the digestion of carbohydrates.

Nectarines contains lutein, an important nutrient which encourages eye health and helps reduce the risk of disease like age-related macular degeneration. Various investigative researches have shown that lutein is also an extremely powerful antioxidant which also helps in reducing the risk of nuclear cataract.

Lutein dwells in the macular pigment of the eye and assists in protecting the retinal tissues from the damage caused by oxidative stress and high-wavelength light. In addition to this, beta-carotene present in nectarines encourages the synthesis of vitamin a and contributes in maintaining healthy eyesight and prevents diseases like blindness and xeropthalmia.

Nectarines are a low calorie fruit which makes it a perfect food for people who want to lose weight. It contains just 44 calories per 100 grams and contains no saturated fats. Fiber in nectarine helps to manage hunger and aids in weight control.

Vitamins in nectarines are packed with beta carotenes which are crucial for the production of vitamin a. Vitamin a deficiency leads to abnormal bone development, reproductive diseases and can also lead to death in some cases. A single cup of nectarines contain 214 mcg of beta carotene which protects from macular degeneration and keeps the eyes healthy. Vitamin a also builds and maintains healthy skin, teeth, bone, tissue, and mucous membranes.

One medium nectarine contains around 285 mg of potassium. Potassium aids in blood pressure control by balancing the effect of sodium. Including potassium rich food in your diet improves blood pressure. But a high potassium diet can be harmful for elderly people and people with kidney disease. So be careful while incorporating protein rich foods in your diet.

To get the most of the health benefits, you should consume nectarine along with the skin. The maximum percentage of nutrients in nectarine is actually present in the skin. The skin contributes to insoluble fiber that prevents constipation.