14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

The nectarine most likely dates back to China. This delicious fruit can surprise anyone with its extraordinary benefits. This fruit has a high nutritional value and is rich in various vitamins and minerals. If you want to know the benefits of this summer fruit, do not miss today's article by BingMag. In this article, we want to introduce you to the properties of nectarine and its nutritional value. Finally, we will teach you how to make 3 interesting and creative dishes with nectarines. Follow us until the end of the article.

BingMag.com 14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

The nectarine most likely dates back to China. This delicious fruit can surprise anyone with its extraordinary benefits. This fruit has a high nutritional value and is rich in various vitamins and minerals. If you want to know the benefits of this summer fruit, do not miss today's article by BingMag. In this article, we want to introduce you to the properties of nectarine and its nutritional value. Finally, we will teach you how to make 3 interesting and creative dishes with nectarines. Follow us until the end of the article.

The nutritional value of nectarines

The nutritional value of 100 grams of nectarines is as follows.

Calories 44 Carbohydrates 10 55 grams of protein 1.06 grams of total fat 0.32 grams of cholesterol 0 mg of dietary fiber 1.7 grams of folate 5 mg of niacin 1.125 mg of potentotenic acid 0.185 mg of pyridoxine 0.025 mg of riboflavin 0.7 034 mg Vitamin A 332 International Units (IU) Vitamin C 5.4 mg Vitamin E 0.77 mg Vitamin K 2.2 micrograms Sodium 0 mg Potassium 201 mg Calcium 6 mg Copper 0.08 mg mg Mann 0.28 Manganese 0.54 mg Phosphorus 0.086 mg Zinc 0.17 mg Lutein-zeaxanthin 130 micrograms Carotene B 150 micrograms

A small nectarine has approximately 57 calories and 1.2 grams of protein. In addition, a cup of chopped nectarine contains 15 grams of carbohydrates, 2.4 grams of which is dietary fiber.

Is nectarine good for the body?

Nectar is rich in fiber and therefore has beneficial effects on weight loss and aids digestion. Nectarine potassium can help manage blood pressure. Beta-carotene and vitamin C in this fruit are powerful antioxidants that strengthen the immune system and can prevent the onset of deadly diseases. Nectarine has a good amount of lutein; One cup of it contains approximately 150 micrograms of lutein. Lutein can reduce the risk of developing macular degeneration and cataracts. The positive feature of this fruit is that it has low calories and glycemic index, which means that it is a good option for diabetics. The copper in nectarines may help you stay active for a long time.

Properties of nectarines

The following are the health benefits of nectarines.

1. Helps prevent cancer

Researchers gave nectarine extract to mice in a Texas study. The results of this study showed that nectarine stimulated cancer cells to kill themselves. The study also found that bright red fruits had the most anti-cancer properties.

According to a study in Boston, consuming nectarines twice a week can increase the risk of breast cancer in women. Which are in the postmenopausal period, reduce. In this study, it was also shown that consumption of this fruit is associated with a reduced risk of tumor. Quercetin and chlorogenic acid in nectarines slow the growth of cancer cells. Because nectarine is an excellent source of antioxidants, it may play a role in preventing cancer.

A report suggests that nectarine may help prevent prostate cancer. Carotenoids (yellow pigments) and anthocyanins (red pigments) can also prevent inflammation, which is an important factor in the formation of cancer.

White nectar contains catechins and fights cancer. High fiber in nectarines can prevent several types of cancer. High consumption of nectarines is associated with a reduced risk of head and neck cancer.

2. Has anti-diabetic properties

According to a scientific study, nectarines contain bioactive compounds that help prevent weight-related diabetes. Nectarine phenolic compounds have anti-cancer properties. The glycemic index of raw nectarine is 43. The glycemic index refers to how much a food can raise blood sugar levels.

The carbohydrates in nectarines slowly raise blood sugar levels. The phenolic compounds in this summer fruit not only fight diabetes, but also prevent heart disease by reducing the oxidation of bad cholesterol.

According to an academic study, a special diet to fight diabetes Does not exist. In addition, carbohydrates are not the enemy of diabetes. Did you know that the American Diabetes Association recommends that people with diabetes eat more of the healthy carbohydrates found in whole grains, fruits and vegetables? One thing that diabetics should pay attention to is reducing low-quality carbohydrates or refined carbohydrates (such as processed foods). Eating healthy carbs is essential for everyone.

Most people with diabetes report that they do not have fluctuating blood sugar levels when they eat carbs with fat and protein sources. Nectarine also helps fight metabolic syndrome, a disease that people with diabetes often suffer from.

Note that some credible sources indicate that nectarine, as a high-sugar fruit, can help Diabetic patients are harmful. Therefore, if you have diabetes and want to add nectarine to your diet, we recommend that you consult your doctor.

3. Helps to lose weight

BingMag.com 14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

Weight loss is one of the properties of nectarine. The natural compounds in nectarines fight inflammation and overweight. As mentioned above, nectarines prevent metabolic syndrome, which leads to overweight. Nectarine fiber is more soluble and can be effective in weight loss. Fiber converts water in the intestines into a jelly-like compound that prevents the absorption of cholesterol and fats into the bloodstream. This is good for healthy weight loss.

Soluble fiber also helps lower bad cholesterol levels. According to a study, soluble fiber can have significant effects on the health of the body. Dietary fiber supplements that are claimed to help with weight loss are not as effective as the fiber in nectarines.

One study found that those who added only fiber to their diet were just as effective as those on their diet. They followed a low-fat, heart-healthy diet and lost weight. This indicates the significant effects of fiber on weight loss.

4. It has antioxidant properties

According to a Spanish study, phenolic compounds and flavonoids in nectarines are responsible for its antioxidant properties. An American study found that nectarine antioxidants reduce oxidative stress and increase life expectancy. Consumption of this fruit is also associated with repair of damaged DNA.

An animal study showed that nectarine can limit the harmful effects of a high-fat diet and even improve health. In another animal study, nectarines were shown to increase fertility. Peaches contain twice as much vitamin A as peach and even more potassium and vitamin C.

5. Prevents a decrease in potassium levels in the body (hypokalemia)

Hypokalemia refers to a lack of potassium in the bloodstream. As nectarine is a rich source of potassium, it helps treat this condition. One report found that low potassium levels can lead to heart muscle weakness and arrhythmias. Potassium also regulates the amount of acid and water in body tissues. This mineral helps build muscle, help grow and improve the function of nerve cells. All of these processes are affected if you have hypokalemia.

According to one study, adults should take 4700 mg of potassium a day to avoid hypokalemia. But keep in mind that nectarines alone are not enough to get the potassium your body needs. Talk to your doctor before taking a potassium supplement.

Regulates blood pressure levels

Another property of nectarines is regulating blood pressure. The reason for this is the presence of potassium in this summer fruit. Diet plays an important role in reducing high blood pressure. Many physicians control their patients' high blood pressure by making changes to their diet. Nectarine potassium relaxes the walls of blood vessels. People with kidney disease should be aware that excessive potassium intake can be harmful to them. Deficiency of potassium in the blood is associated with retention of sodium levels, which leads to high blood pressure.

According to some evidence, potassium can also act as a diuretic and reduce the amount of extracellular fluid that The issue is effective in significantly lowering blood pressure. High blood pressure medications reduce the risk of heart attack and stroke by 15 percent and 25 percent, respectively, but may lead to some side effects. That is why it is said that prevention is better than cure.

If you have high blood pressure, you can take nectarine as a supplement to your doctor's prescription. Talk to your doctor before making any changes to your medications or supplements.

7. Improves heart health

BingMag.com 14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

We said above that nectarines help lower blood pressure and in The result is good for heart health. In addition, nectarines are rich in vitamin C, which is an antioxidant and can help maintain heart health. The fiber of this summer fruit is also effective in this regard. Nectar also regulates blood cholesterol levels, thereby helping to maintain heart health.

8. Improves gastrointestinal health

An academic study found that nectarine fiber can be effective in improving gastrointestinal health and treating constipation. The fiber in nectarines can also stimulate the growth of beneficial bacteria in the gut. Nectarine is naturally high in probiotics and therefore improves gastrointestinal health.

This fruit can help treat irritable bowel syndrome, which can lead to bloating and gas. In addition, nectarines relieve stomach upset. If you have irritable bowel syndrome, talk to your doctor before taking nectarine, as your doctor may forbid you to eat this fruit during illness.

9. Lowers blood cholesterol levels

Soluble fiber lowers blood cholesterol levels, and we know that nectarines are an excellent source of this type of fiber; One of these fruits contains approximately 2.2 grams of soluble fiber. According to a study, consuming 5 to 10 grams of soluble fiber per day can reduce the level of bad cholesterol or LDL by 5%. A great way to include nectarines in your cholesterol-lowering diet is to add them to your breakfast cereal. You can also have this fruit as a snack with some yogurt or cottage cheese.

10. It is effective in strengthening the immune system and fighting infections.

One of the best properties of nectarine is its ability to strengthen the immune system. Vitamin C of this fruit may be useful in this regard. In addition, vitamin C helps the body in the process of reproducing vitamin E, which is an important nutrient to fight free radicals and strengthen the immune system. Beta-carotene and other nectarine carotenoids also function in the immune system. They heal the body. Vitamin A in this fruit can help fight infections. This vitamin strengthens cell walls and protects the mucous membrane against bacteria.

11. Improves skin health

BingMag.com 14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

Nectar is an excellent source of vitamin C, according to a study A university can prevent skin damage from the sun's ultraviolet rays. This vitamin also plays an important role in collagen synthesis. Collagen is an essential protein for maintaining skin integrity. This protein is an important part of the connective tissue that connects the skin, tissues, tendons, blood vessels, and ligaments. Vitamin C fights skin aging and accelerates wound healing and dryness healing. The skin is useful. An Indian study has concluded that vitamin C can be used to treat hyperpigmentation (dullness or blemishes) and inflammation. This vitamin is known for its properties in preventing skin cancer.

An American study stated that this vitamin can reduce wrinkles and improve the appearance of the skin. The human body cannot produce vitamin C, so we must get it by eating foods such as nectarines.

Improves cell health

Vitamin A in nectarines improves cell communication. This vitamin helps produce new cells. According to a study, vitamin A deficiency in pregnant women can limit fetal growth.

13. It is useful in strengthening the health of the eyes

BingMag.com 14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

Another property of nectarine is strengthening and protecting the eyes . Nectarine is rich in lutein and zeaxanthin, carotenoids found in the retina. These compounds protect the eyes by neutralizing free radicals. The beta-carotene in nectarines helps boost eye health and may help prevent macular degeneration. A cup of nectarines contains approximately 214 micrograms of beta-carotene. Taking more lutein and zeaxanthin can reduce the risk of age-related cataracts and yellow spot damage. It is important to know that these two diseases have limited treatments; So you need to think of useful solutions to prevent them.

14. Prevents anemia

Preventing anemia can also be included in the list of nectarine properties. We know that iron helps prevent anemia. Although nectarines are not particularly rich in this mineral, their vitamin C helps them absorb iron better. In fact, the higher the amount of vitamin C in a diet, the better the absorption of iron.

If you have anemia and are taking iron supplements, drink a glass of nectarine water with your pill to better absorb iron. It is best to consult a doctor before doing this. Remember that fresh or frozen nectarines have more vitamin C than nectarine compote. Vitamin C is somewhat heat sensitive; Therefore, the amount of vitamin C in cooked nectarines may decrease.

How to prepare 3 hearty foods with nectarines

Now that the nutritional value and properties of nectarines Familiar, you should look for ways to include this fruit in your diet. In the following, we will teach you how to make 3 delicious dishes with nectarines.

1. Nectarine and raspberry pie

One of the most appealing foods you can make with nectarine is nectarine and raspberry pie, which can be a great option for family members to gather together in a summer evening.

Ingredients
  • Nectarine: one and a half kilograms
  • Raspberries: 100 grams
  • Honey: two tablespoons
  • Oil: 90 g
  • White flour: three to four cups
  • Salt: a quarter teaspoon
  • Cinnamon: a teaspoon
  • Brown sugar: One cup
  • Oatmeal: 50 g
  • Nutmeg: Half a teaspoon
How to prepare

.
To prepare nectarine and raspberry pie, first set the oven to 190 degrees Celsius to heat. Melt a pot and put it on the heat. Bring the water to a boil, then place the nectarines in boiling water for a few minutes. Peel a squash, grate it and squeeze the seeds.

2.
Pour the chopped nectarines into the mold and add the raspberries and honey. add. Take a bowl and mix in the oil, brown sugar, white flour, cinnamon, salt, nutmeg and oats.

3.
Pour the flour over the nectarine mixture. Place the mold in a preheated oven for 45 to 60 minutes. Your nectarine and raspberry pie is ready. .

2. Nectarine salsa

BingMag.com 14 magical properties of nectarine for health, skin and slimming (and how to prepare 3 meals with it)

Salsa is a spicy Mexican sauce made with a variety of ingredients. Nectarine salsa is very tasty and nutritious and can attract the attention of people with bad taste.

Ingredients
  • Finely chopped nectarine: one cup
  • finely chopped red bell pepper: half a cup
  • freshly chopped coriander: one tablespoon
  • halopino pepper Finely chopped: two tablespoons
  • Olive oil: two teaspoons
  • Fresh lemon juice: one tablespoon
  • Cayenne pepper: tip of a teaspoon
  • Salt and black pepper: as needed
How to prepare

1.
Nectarine, onion, pepper Mix red coriander, coriander and halopino peppers in a bowl. In a small bowl, combine the lemon juice, salt, olive oil and cayenne pepper and pour over the nectarine mixture. Mix the ingredients well.

2.
Cover the bowl and refrigerate for about 30 to 45 minutes.

3.
Remove the bowl from the refrigerator and add the black pepper. Taste the salsa and add more salt and pepper if needed. Your nectarine salsa is ready. .

3. Nectarine jam

There are different types of jams. Nectarine jam is a different and colorful jam that you should try even once.

Ingredients
  • Chopped nectarine without skin: Six cups li>
  • Sugar: three cups
  • Lemon juice: four tablespoons
  • Favorite spice: one teaspoon
How to prepare

1.
Put chopped nectarine, sugar and lemon juice in a saucepan and simmer on low heat for 30 minutes. Then add your favorite spice such as cinnamon or ginger to the ingredients and mix well.

2.
Take the foam formed on the jam with a spatula and heat it. Turn off. Transfer the jam to a clean glass container. Enjoy eating this delicious jam for breakfast.

Last word

Nectarine is a summer fruit that has a high nutritional value. In today's article by BingMag Meg, we talked about the properties of nectarine and its nutritional value. At the end of the article, we taught you how to make 3 dishes with nectarines. What creative ways do you know to include nectarines in your diet? You can share your suggestions with us and other audiences in the comments section.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

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