The nectarine is one of the most beloved fruits of summer, closely related to the peach. While it resembles the peach in taste, the nectarine stands out for its smooth, velvety skin and intense aroma. However, its value goes beyond just its pleasant taste and aromatic presence, extending to its high nutritional value, making it an excellent ally for our health.
High Water Content
One of the main characteristics of the nectarine is its high water content. This makes it an ideal fruit for the summer season, where hydration is extremely important. Consuming nectarines can significantly contribute to maintaining hydration, especially during the hot days of summer, while also offering a refreshing and tasty treat.
Micronutrients
Nectarines are rich in micronutrients, which are essential for the proper functioning of the body.
Vitamin A
Vitamin A, found in significant amounts in nectarines, plays a crucial role in eye health. It helps improve vision, especially in low light, and supports the health of the retina. Additionally, vitamin A enhances the normal function of the immune system, helping the body defend against infections.
Vitamins E and C
Vitamins E and C, also found in nectarines, are known for their strong antioxidant properties. They neutralize free radicals, which are responsible for oxidative stress. Oxidative stress has been linked to the development of chronic diseases such as cardiovascular diseases and cancer. Regular consumption of nectarines can therefore help reduce the risk of these diseases.
Dietary Fiber and Potassium
Nectarines are also an excellent source of dietary fiber. Dietary fiber promotes good bowel function, improves digestion, and helps prevent constipation. Additionally, dietary fiber contributes to a feeling of fullness, making us feel satiated for longer, which can help with weight management.
Potassium, another nutrient found in nectarines, plays a significant role in regulating blood pressure. Adequate potassium intake can help prevent hypertension, which is one of the main risk factors for cardiovascular diseases.
Phytochemicals
Nectarines are also rich in phytochemicals, such as flavonoids and carotenoids, which have proven cardioprotective and anticancer properties. These components help reduce inflammation and improve the health of blood vessels, enhancing cardiovascular health.
Low in Calories
Finally, nectarines are low in calories, providing just 60 calories per piece. This makes them an ideal snack for those watching their weight or following a low-calorie diet. Their sweet taste can satisfy the craving for sweets without adding unnecessary calories to your diet.
Conclusion
The nectarine is not just a tasty summer fruit. It is a true nutritional treasure trove, offering a plethora of health benefits. From hydration and immune system support to heart protection and digestion promotion, nectarines certainly deserve a place in our diet. Enjoy them fresh or add them to salads, yogurts, and smoothies, and benefit from all the valuable nutrients they have to offer.
