The Anti-Inflammatory Benefits of Nectarines

If you’re looking for a sweet, juicy fruit that’s packed full of nutrients and health benefits, look no further than nectarines. Nectarines have been shown to have a range of health benefits, including anti-inflammatory properties, immune system support, and effects on bone health. In this article, we’ll explore these benefits in more detail, and offer some tips on how to incorporate nectarines into your diet.

Nutritional Values of Nectarines

Before we delve into the specific health benefits of nectarines, let’s take a look at their nutritional values. According to the US Nutritional Database, one medium-sized nectarine (140g) contains approximately:

• 62 calories
• 1.5 grams of protein
• 0.5 grams of fat
• 15 grams of carbohydrates
• 2.4 grams of fiber
• 11.3 grams of sugar
• 5% of the recommended daily intake of vitamin C
• 6% of the recommended daily intake of vitamin A

As we can see, nectarines are a great source of fiber and vitamin C, and are relatively low in calories. They also contain some vitamins and minerals that are important for overall health, such as potassium and iron.

Anti-Inflammatory Properties

One of the key health benefits of nectarines is their anti-inflammatory properties. Inflammation is a natural immune response that occurs in the body when it’s trying to fight off infection or injury. However, chronic inflammation can lead to a range of health problems, including arthritis and heart disease.

Nectarines contain a range of compounds that have been shown to have anti-inflammatory properties. For example, they contain polyphenols, which are plant-based compounds that have been shown to reduce inflammation in the body. Additionally, nectarines are rich in vitamin C, which has been shown to have anti-inflammatory effects.

Effects on Bone Health

Another benefit of nectarines is their effects on bone health. Bone health is important for maintaining overall health and preventing the development of conditions such as osteoporosis. Nectarines contain a range of minerals that are important for bone health, including calcium and potassium.

Additionally, nectarines contain a compound called beta-cryptoxanthin, which has been shown to have positive effects on bone health. Beta-cryptoxanthin has been shown to reduce the risk of hip fractures in postmenopausal women.

Immune System Support

Nectarines may also have positive effects on the immune system. As mentioned earlier, nectarines are rich in vitamin C, which is important for immune system function. Vitamin C has been shown to support the production of white blood cells, which are responsible for fighting off infection.

Additionally, nectarines contain a range of other compounds that have been shown to have immune system-boosting effects. For example, they contain carotenoids, which are plant-based compounds that have been shown to have immunomodulatory effects.

Food Combining Information and Smoothie Options

To get the most out of nectarines, it’s important to combine them with other foods in a way that maximizes their nutritional benefits. For example, combining nectarines with leafy greens and other fruits in a smoothie can create a delicious and nutritious breakfast or snack option.

Some great smoothie options that include nectarines are:

• Nectarine and kale smoothie: Blend together 1 nectarine, 1 cup of kale, 1 banana, 1 cup of almond milk, and a handful of ice.
• Nectarine and berry smoothie: Blend together 1 nectarine, 1 cup of mixed berries, 1 scoop of protein powder, 1 cup of almond milk, and a handful of ice.

It’s also important to remember that food combining can have an impact on digestion and nutrient absorption. For example, combining nectarines with other high-fiber foods can help slow down digestion and may increase nutrient absorption.

Dietary Advice

If you’re looking to incorporate more nectarines into your diet, there are a few tips to keep in mind. First, choose ripe nectarines that are firm but slightly soft to the touch. Avoid nectarines that have bruises or any signs of mold.

Additionally, consider adding nectarines to salads, or using them as a topping for yogurt or oatmeal. They’re also delicious on their own as a snack.

Conclusion

In conclusion, nectarines are a delicious and nutritious fruit that offer a range of health benefits. They’re packed full of vitamins and minerals, and have been shown to have anti-inflammatory properties, support bone health, and boost immune system function. By incorporating nectarines into your diet in creative ways, you can start reaping the health benefits of