This Week: Nectarines!

Nectarines

Nectarines are a smooth-skinned variety of peach, that are full of vitamins, minerals, antioxidants and fiber. They are a summertime stone fruit and are usually quite sweet when properly ripened.
 
Nectarines are naturally high in copper, potassium and the vitamins B3 and C. They also contain small amounts if Vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorous, and are low in calories and fat, making them a great addition to your usual diet.
 
Eating nectarines in tandem with iron rich foods can help to prevent anemia, a condition that results from a lack of red blood cells. Red blood cells carry oxygen through your body. The vitamin C in nectarines supports iron intake by converting it into a more easily absorbable form in your body. It also helps to reduce oxidative stress in the body, which can lead to things slike diabetes, alzheimers and heart disease.
 
Other antioxidants in nectarines include flavonoids and anthocyanins. Flavonoids may help prevent age-related declines in brain function, while anthocyanins play a role in reducing inflammation and heart disease.
 
Nectarines also boast phenolic compounds — a type of polyphenol antioxidant that likewise protects you from free radical damage. Multiple studies suggest that the phenolic compounds in nectarines may lower your risk of cancer. Preliminary research indicates that peach extract may help inhibit breast cancer cell proliferation. Still, human studies are lacking.
 
The fiber found in nectarines supports the feeling of ‘fullness’. Nectarines are also low in calories and fat content, and paired with the fiber, can help in weight loss and management. Nectarines are a great, sweet tasting replacement for high calorie, low nutrient snacks.
 
The high copper content greatly supports your skin health. Copper stimulates cell growth in the skin, helping to protect it from damage , supporting aging skin and promoting collagen production. The vitamin B3 also helps to protect skin cells from injury.
 
Detriments: Nectarines are rich in fructans, a type of sugar that can be difficult for some people to digest. People with IBS may need to restrict or avoid consuming nectarines, as to not exacerbate their condition. Allergic reactions to nectarines are quite rare but can include itchy/burning sensation in the mouth, swollen or numb lips, a scratchy throat and/or a stuffy/runny nose.