Nectarines are a delicious, juicy summer fruit that offer a sweet treat while also being packed with essential nutrients. Beyond their amazing flavor, nectarines offer numerous health benefits that make them a fantastic addition to your diet.
In this blog post, we’ll explore the nectarines nutrition facts, the number of calories in nectarines, and how they can support your health. From lowering cholesterol to boosting hydration, this vibrant fruit is a nutritional powerhouse.
What Are the Benefits of Eating Nectarines?
Nectarines are not only tasty but also incredibly beneficial for your health. Here’s why you should include them in your daily routine:
1. Rich in Vitamins and Antioxidants
Nectarines are an excellent source of vitamin C, which is essential for immune support and skin health. This fruit is also rich in vitamin A (in the form of beta-carotene), which is crucial for eye health and immune function.
Additionally, nectarines are packed with antioxidants, such as polyphenols and flavonoids, which help reduce oxidative stress in the body and may protect against chronic diseases.
2. Support Heart Health
The high levels of potassium and fiber in nectarines can support heart health. Potassium helps regulate blood pressure, and fiber aids in reducing cholesterol levels. Studies suggest that diets high in fiber are linked to a lower risk of cardiovascular diseases.
3. Promote Healthy Digestion
The fiber in nectarines also aids digestion by promoting healthy bowel movements and preventing constipation. Eating nectarines can help ensure your digestive system functions smoothly, keeping you feeling light and comfortable.
4. Hydration and Skin Health
Nectarines have a high water content, which helps keep you hydrated. Staying hydrated is essential for overall health, including skin health. The vitamin C in nectarines also helps with collagen production, making your skin look youthful and glowing.
5. May Aid Weight Loss
With only around 60–70 calories per fruit and plenty of fiber, nectarines can be an excellent choice for those looking to lose weight or maintain a healthy weight. The fiber helps you feel fuller for longer, curbing your appetite without adding many calories.
Nectarines Nutrition Facts and Calories
To better understand the nutritional value of nectarines, let’s break down the nectarines nutrition facts per 100 grams:
- Calories: 44 kcal
- Protein: 0.9 g
- Fat: 0.3 g
- Carbohydrates: 11 g
- Fiber: 1.5 g
- Sugars: 8.4 g
- Vitamin C: 6.6 mg (about 11% of your daily recommended intake)
- Vitamin A: 326 IU
- Potassium: 201 mg
- Calcium: 6 mg
- Magnesium: 9 mg
Nutritional Highlights:
- Low in Calories: Nectarines are a low-calorie fruit, making them ideal for anyone trying to maintain or lose weight.
- High in Vitamin C: They provide a good amount of vitamin C, which plays a crucial role in immune function.
- Rich in Potassium: This mineral is essential for heart and muscle function.
- Antioxidants: The polyphenols in nectarines can help protect cells from damage caused by free radicals.
Do Nectarines Lower Cholesterol?
Yes, nectarines can help lower cholesterol! This fruit is high in fiber, which is known to help reduce LDL (bad) cholesterol levels. Fiber binds to cholesterol in the digestive tract, which helps remove it from the body. By lowering cholesterol, nectarines can help reduce your risk of heart disease.
Additionally, nectarines contain antioxidants like flavonoids, which are linked to a lower risk of heart disease and improved cholesterol levels.
Is a Nectarine a Superfood?
While the term “superfood” isn’t scientifically defined, nectarines can be considered a superfood because of their impressive nutritional profile. They are packed with vitamins, antioxidants, and fiber that contribute to overall health, and they offer a variety of benefits—from supporting heart health to improving skin quality.
Why Consider Nectarines as a Superfood:
- High in nutrients like vitamin C and vitamin A
- Rich in antioxidants that fight free radicals
- Support digestion and weight management through fiber content
Is Nectarine High in Sugar?
Nectarines do contain natural sugars, but they are not considered high in sugar compared to many other fruits. One medium nectarine (about 150g) contains around 12–13 grams of natural sugar, which is much lower than other sweet fruits like grapes or bananas.
The natural sugars in nectarines are paired with fiber, which helps slow down the absorption of sugar into the bloodstream. This makes nectarines a good choice for those watching their sugar intake.
Final Thoughts on Nectarines
Nectarines are more than just a refreshing summer snack—they are packed with essential nutrients and offer a wide range of health benefits. From supporting heart health and lowering cholesterol to promoting healthy skin and aiding digestion, nectarines are a fantastic addition to any diet.
Whether you enjoy them on their own, in a smoothie, or as part of a fruit salad, this juicy, sweet fruit is an easy and delicious way to get a nutrient boost.
People Also Ask (PAA):
- What are the benefits of eating nectarines?
Nectarines are high in vitamins and antioxidants, which support heart health, digestion, and skin quality. They are also low in calories and help promote hydration. - Do nectarines lower cholesterol?
Yes, nectarines are rich in fiber and antioxidants, which can help lower LDL cholesterol levels and improve heart health. - What is the nutritional value of a 100g nectarine?
A 100g nectarine contains 44 calories, 0.9g protein, 11g carbohydrates (8.4g sugar), and 1.5g fiber, along with vitamin C, vitamin A, and potassium. - Are nectarines a superfood?
Yes, nectarines can be considered a superfood due to their high nutrient content and numerous health benefits, including improved digestion and heart health. - Is nectarine high in sugar?
No, nectarines are not high in sugar compared to other fruits. A medium nectarine contains about 12–13 grams of natural sugar.