Nectarines are a delicious summer fruit that pack a nutritious punch. With only 62 calories per 1 NLEA serving, nectarines are a great addition to any diet.
Not only do they taste great, nectarines are high in vitamin C and dietary fiber, making them a healthy option for those looking to boost their immune system and promote digestive health. Additionally, nectarines are low in fat and calories, making them a popular choice for those looking to maintain or lose weight.
In this article, we'll explore some of the many health benefits nectarines have to offer and offer some tips for incorporating them into your diet.
High in Vitamin C and Dietary Fiber
Vitamin C is a powerful antioxidant that helps protect against cell damage and supports a healthy immune system. It also aids in collagen production, which is essential for keeping skin looking young and healthy. A 1 NLEA serving of nectarines contains approximately 8% of the recommended daily intake of vitamin C. Dietary fiber is important for digestive health, helping to prevent constipation and promote regular bowel movements. It also helps to control blood sugar levels and lower cholesterol levels. A 1 NLEA serving of nectarines contains approximately 2 grams of dietary fiber.
Low in Calories and Fat
A 1 NLEA serving of nectarines contains only 62 calories and less than 1 gram of fat, making them a satisfying treat without any of the guilt associated with higher calorie snacks.
Great Source of Potassium
Nectarines are a good source of potassium, with a 1 NLEA serving containing approximately 5% of the recommended daily intake.
As mentioned earlier, nectarines are rich in dietary fiber, which plays an important role in maintaining regular bowel movements and preventing constipation. Additionally, nectarines contain a natural laxative compound called sorbitol, which can help alleviate constipation and promote healthy bowel movements.
Helps Improve Heart Health
Nectarines are low in sodium and high in potassium, which helps to regulate blood pressure and prevent high blood pressure, a major risk factor for heart disease. Additionally, the fiber and antioxidants found in nectarines can help lower cholesterol levels and reduce inflammation throughout the body, both of which are linked to cardiovascular health.
May Have Anti-Cancer Properties
Nectarines contain high levels of antioxidants, which have been shown to reduce damage to cells caused by free radicals and may help prevent cancer. Additionally, some studies have suggested that the polyphenols found in nectarines may have anti-cancer properties, although more research is needed to confirm these findings.
Low Glycemic Index
The glycemic index is a ranking system that rates foods based on how quickly they are digested and how they affect blood sugar levels. Foods with a high glycemic index can cause blood sugar spikes, while foods with a low glycemic index are digested more slowly and cause a more gradual rise in blood sugar levels. Nectarines have a low glycemic index score, making them a great choice for those with diabetes or blood sugar imbalances.
Improves Skin Health
The vitamin C found in nectarines is essential for collagen production, which is important for maintaining healthy skin. Additionally, the antioxidants found in nectarines can help protect against damage caused by UV radiation and environmental toxins, both of which can cause premature aging and skin damage.
Boosts Immunity
Vitamin C is essential for the production of white blood cells, which play a key role in fighting off infections and protecting against disease. Additionally, the antioxidants found in nectarines can help protect against damage caused by free radicals, which can weaken the immune system over time.
Versatile Fruit for Recipes
Whether you're looking to make a fresh fruit salad, a healthy smoothie, or a delicious dessert, nectarines are a great choice. They can be enjoyed on their own, sliced and added to yogurt or oatmeal, or used as a topping for pancakes or waffles. The possibilities are endless!
Fruits are nature's candy, and nectarines are no exception. With their delicious flavor and incredible health benefits, nectarines are truly a superstar fruit.
Frequently Asked Questions about NLEA Serving Nectarines
1. What is an NLEA serving?
NLEA stands for the Nutrition Labeling and Education Act, a law that requires most packaged foods to display nutrition information on the label. An NLEA serving size is the amount of food that the FDA has determined to be most commonly consumed in one sitting, and it is used to calculate the nutritional content of the food.
2. How many nectarines are in an NLEA serving?
One NLEA serving of nectarines is equivalent to one medium-sized nectarine, which weighs about 136 grams or 4.8 ounces.
3. How many calories are there in an NLEA serving of nectarines?
One NLEA serving of nectarines contains about 62 calories.
4. What are the health benefits of eating nectarines?
Nectarines are a good source of dietary fiber, vitamin C, and antioxidants. They may also have anti-inflammatory and anti-obesity properties, and some studies suggest that they may help lower the risk of certain chronic diseases, such as heart disease and cancer.
5. How can I include nectarines in my diet?
Nectarines can be eaten fresh as a snack or added to salads and smoothies. They can also be grilled, baked, or roasted and used in savory dishes such as salsas, chutneys, and sauces. Nectarines can also be used to make jams, preserves, and pies.