If you are a fan of candies but are looking for options that also provide health benefits in addition to a flavour kick, then nectarines are going to be your new favourite choice. These juicy stone fruits are closely related to peaches but have smooth, fuzz-free skin.
Whether eaten fresh or included in various culinary creations, incorporating nectarines into your daily diet can be a delightful and nutritious choice. This is even established by researchers from the National Institute on Aging, who stated in their study, that nectarine promotes longevity and healthspan partly through modulating blood sugar levels and reducing oxidative damage.
Health Benefits of Nectarines
Nectarines not only tantalise your taste buds but also offer an array of health benefits. Nectarines have been studied widely and are believed to reduce cancer risk, manage diabetes, aid weight loss, regulate blood pressure, and improve cardiovascular, digestive, skin, and eye health.
Rich in Nutrients
Nectarines are a rich source of essential nutrients, including vitamins A and C, potassium, and dietary fibre. Vitamin A supports healthy vision, while vitamin C boosts the immune system and aids in skin health. Potassium helps regulate muscle health and blood pressure and helps reduce the risk of cardiovascular diseases. Fibre, on the other hand is essential for digestive health, prevents constipation, and promotes a healthy gut microbiome.
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Antioxidant Powerhouse
Nectarines are loaded with antioxidants like beta-carotene and quercetin, which help detoxify the body, reducing the risk of chronic diseases, and promoting overall health and clean living. The antioxidants in nectarines also contribute to radiant and youthful-looking skin. They also protect the skin from damage caused by UV rays and pollution.
Weight Management
With a low-calorie count and high fibre content, nectarines can aid in weight management by promoting feelings of fullness and reducing overeating.
Including Nectarines Into Your Diet
Experts suggest that the ideal daily dose of nectarine is around one to two fruits every day. However, before including nectarines in your daily diet, consider your dietary limitations and allergies. If you suffer from pre-existing medical issues or comorbidities, definitely consult your nutritionist before you start eating nectarines every day.
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- Fresh Snacking: The simplest way to enjoy nectarines is by eating them fresh. Wash and slice them for a quick and healthy snack.
- Smoothies: Add nectarines to your morning smoothie for a burst of flavour and nutrition. Blend them with yoghurt, spinach, and a touch of honey for a refreshing treat.
- Fruit Salads: Incorporate nectarine slices into fruit salads for a sweet and tangy twist. Combine them with other fruits like strawberries, blueberries, and melons for a colourful and nutrient-packed dish.
- Grilled Nectarines: Grilling nectarines enhances their natural sweetness. Simply cut them in half, brush them with a little olive oil, and grill until caramelised. Serve with a scoop of vanilla ice cream for a healthy dessert.
- Nectarine Salsa: Create a vibrant salsa by dicing nectarines and mixing them with red onion, cilantro, lime juice, and a touch of chilli for a flavorful topping for grilled chicken or fish.
- Nectarine Chutney: Prepare a savoury nectarine chutney with onions, vinegar, and spices. This versatile condiment pairs well with grilled meats and cheese platters.
Incorporating these juicy fruits into your daily diet can be a simple and enjoyable way to boost your nutrient intake and support overall well-being. Whether eaten fresh, blended into smoothies, or used in creative culinary dishes, nectarines can be a delightful addition to any meal plan. So, go ahead and savour the sweetness of nectarines while reaping their numerous health rewards.