Are Nectarines Good For You? Exploring the Nutritional and Health Benefits

Introduction

Nectarines are a type of stone fruit that are closely related to peaches. They have a smooth, velvety skin and a sweet, juicy flesh. Nectarines are a popular summertime snack, but they also offer many nutritional and health benefits. Let’s take a closer look at why nectarines are good for you.

Nutritional Benefits of Eating Nectarines

Nectarines are an excellent source of vitamins, minerals, and fiber. A single medium-sized nectarine contains about 40 calories and is packed with essential nutrients. Here’s a closer look at the nutritional profile of nectarines.

Vitamins, Minerals, and Fiber

Nectarines are an excellent source of vitamins A, C, and K. Vitamin A contributes to healthy vision, while vitamin C boosts the immune system and supports collagen production. Vitamin K helps with blood clotting and bone health. Nectarines also contain potassium, magnesium, calcium, and phosphorus, which are all important minerals for overall health. Finally, nectarines are a good source of dietary fiber, which helps to keep your digestive system running smoothly.

Low Calorie Content

Nectarines are low in calories, making them a great choice for those watching their calorie intake. According to the USDA, one large nectarine has only 69 calories. This makes it a great snack option for people looking to lose weight or maintain a healthy weight.

Macronutrient Profile

Nectarines are low in fat, with only 0.4 grams per serving. They are also a good source of carbohydrates, providing 16.4 grams of carbs per serving. Finally, nectarines provide 1.7 grams of protein. This macronutrient profile makes nectarines a great snack option for athletes looking to refuel after a workout.

Health Benefits of Eating Nectarines

In addition to the nutritional benefits of nectarines, there are several health benefits associated with eating this delicious fruit. Research shows that nectarines can help improve digestion, reduce the risk of certain diseases, and reduce inflammation.

Improved Digestion

Nectarines are a good source of dietary fiber, which helps to promote regular bowel movements and improve digestion. According to a study published in the British Journal of Nutrition, increasing dietary fiber intake can significantly improve symptoms of constipation. The study found that consuming more dietary fiber led to an increase in stool frequency and improved stool consistency.

Lower Risk of Certain Diseases

Eating nectarines may also help to lower your risk of certain diseases. Nectarines are a good source of antioxidants, which can help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can lead to oxidative stress, which has been linked to an increased risk of cancer, heart disease, and other chronic illnesses. In a study published in the journal Food Chemistry, researchers found that nectarines contained a high level of phenolic compounds, which are powerful antioxidants.

Reduced Inflammation

Inflammation is the body’s natural response to injury or infection. However, too much inflammation can lead to chronic conditions such as arthritis and asthma. Nectarines contain anti-inflammatory compounds, which can help reduce inflammation in the body. A study published in the journal PLOS One found that nectarines had high levels of quercetin, a compound that has been shown to have anti-inflammatory properties.

How to Enjoy the Sweetness of Nectarines

There are many ways to enjoy the sweetness of nectarines. Whether you prefer them freshly picked, frozen or canned, dried or juiced, there’s a way to enjoy nectarines year-round.

Freshly Picked

Nothing beats the flavor of a freshly picked nectarine. Look for nectarines that are firm to the touch and have a sweet aroma. Avoid nectarines that are overly soft or bruised, as these are likely overripe. Once you’ve found the perfect nectarine, simply rinse it off and enjoy!

Frozen or Canned

If you can’t find fresh nectarines, frozen or canned nectarines are another great option. Frozen nectarines are a great choice for smoothies or baked goods. Canned nectarines are convenient for adding to salads, oatmeal, or yogurt. Just be sure to pick varieties that are canned in water or juice, not syrup.

Dried or Juiced

Dried nectarines make a great snack on the go. They’re a good source of fiber and can help satisfy your sweet tooth without all the added sugar. If you’re looking for something more refreshing, try juicing nectarines. Juicing is a great way to get all the nutrients of nectarines without having to eat the whole fruit.

The Role of Nectarines in a Healthy Diet

Nectarines can be a great addition to any healthy diet. Here are some ideas for incorporating nectarines into your meals and snacks.

Substitute for High-Sugar Snacks

If you’re looking for a healthier alternative to processed sweets, try swapping sugary snacks for nectarines. Nectarines are naturally sweet, so you won’t miss out on the flavor. Plus, they’re low in calories and high in fiber and other nutrients.

Addition to Smoothies and Salads

Nectarines are a great addition to smoothies and salads. For a nutrient-packed smoothie, try blending frozen nectarines with yogurt, almond milk, and your favorite nut butter. Or, add diced nectarines to your favorite salad for a sweet and crunchy topping.

Topping for Yogurt or Oatmeal

For a quick and healthy breakfast, top plain Greek yogurt or oatmeal with diced nectarines. The sweetness of the nectarines will take your breakfast from boring to delicious in no time!

Easy and Delicious Recipes Using Nectarines

Ready to get cooking with nectarines? Here are some easy and delicious recipes that are sure to please.

Grilled Nectarine Salad

This simple salad is a great way to enjoy the sweetness of nectarines. To make it, start by preheating your grill to medium-high heat. Cut two nectarines in half and brush them with olive oil. Grill the nectarines for 4-5 minutes, flipping halfway through. Remove the nectarines from the grill and let them cool. Then, assemble your salad with dark leafy greens, feta cheese, and grilled nectarines. Drizzle with your favorite vinaigrette and enjoy!

Nectarine Salsa

This salsa is a great way to liven up any meal. To make it, start by dicing two nectarines and combining them with a diced red onion, chopped cilantro, a minced jalapeno, and the juice of one lime. Add a pinch of salt and pepper to taste. Serve the salsa with chips, tacos, or grilled fish.

Nectarine Crisp

This warm and cozy dessert is sure to be a hit. Start by preheating your oven to 350 degrees F. Peel and dice four nectarines and place them in a baking dish. In a separate bowl, combine a cup of rolled oats, ½ cup of chopped walnuts, ¼ cup of melted coconut oil, and a tablespoon of maple syrup. Sprinkle the topping over the nectarines and bake for 25-30 minutes. Serve warm with a scoop of vanilla ice cream and enjoy!

Tips for Buying and Storing Nectarines

When it comes to buying and storing nectarines, there are a few things to keep in mind.

Choose Ripe Fruit

When shopping for nectarines, look for ones that are firm to the touch and have a sweet aroma. Avoid nectarines that are overly soft or bruised, as these are likely overripe.

Store Properly

Once you’ve brought your nectarines home, store them at room temperature until they are ripe. If you need to speed up the ripening process, place your nectarines in a paper bag and leave them at room temperature. Once the nectarines are ripe, move them to the refrigerator. Ripe nectarines can last up to five days in the fridge.

Use Before They Go Bad

It’s important to use your nectarines before they go bad. Overripe nectarines can become mushy and unappetizing. If you find yourself with an overabundance of ripe nectarines, try freezing them for later use. Simply peel, pit, and slice the nectarines before placing them in an airtight freezer bag. Frozen nectarines will last up to six months.

Conclusion

Nectarines are a delicious and nutritious snack. They are low in calories and packed with essential nutrients, including vitamins, minerals, and fiber. Eating nectarines can help improve digestion, reduce the risk of certain diseases, and reduce inflammation. Plus, nectarines are a great addition to any healthy diet. Try adding nectarines to smoothies, salads, oatmeal, yogurt, and more. Just be sure to choose ripe nectarines and store them properly to ensure optimum freshness and flavor.