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| Image Nectarine |
A little information about nectarine fruit
Nectarine is a fruit that is similar to a peach, a fruit that comes from a cross between peaches and plums. This fruit has smooth skin without hair. This fruit contains several nutrients that are good and beneficial for health, such as fiber, vitamin C and potassium. Vitamin C is an important antioxidant that helps protect the body's cells from oxidative damage, while potassium supports heart function and healthy muscle contractions.
However, consuming nactarine in unreasonable amounts will have effects such as increasing the risk of diabetes and obesity. In this article, we will discuss some of the health benefits of nectarines that you may not know.
Benefits of Nectarine Fruit for Your Health
1. Rich in Nutrients
Nectarine is a rich source of nutrients. This fruit is high in vitamin C, which plays an important role in keeping our immune system strong. Apart from that, nectarines also contain vitamin A which is good for eye health, as well as several B complex vitamins which support the body's metabolism.
2. High Fiber
Foods high in fiber such as nectarines help maintain healthy digestion. Fiber helps prevent constipation and maintain a balanced body weight. One medium nectarine contains about 2.4 grams of fiber, helping you feel full longer.
3. Natural Antioxidants
Nectarine is a natural source of antioxidants such as beta-carotene and phenolic compounds. These antioxidants help fight cell damage caused by free radicals in the body, which can reduce the risk of various chronic diseases such as cancer and heart disease.
4. Maintaining Healthy Skin.
The vitamin C in nectarines supports collagen production, which is important for healthy skin. Collagen helps skin stay firm and prevents premature aging and wrinkles.
5. Reduces the Risk of Heart Disease
The fiber and antioxidant content in nectarines can also help reduce the risk of heart disease. Fiber helps reduce bad cholesterol in the blood, while antioxidants protect blood vessels from damage.
6. Supports Weight Loss Diet
Nectarines are a healthy snack for those trying to lose weight. Eating this fruit can help you feel full without adding many calories, and also provides a natural sweet taste that replaces foods high in sugar.
7. Provides Hydration
The high water content in nectarine helps keep the body hydrated. This is especially important in summer or after physical activity.
With all the health benefits that nectarines have, there is no reason not to add them to your daily diet. This fruit is not only delicious but also good for your body. So, hurry up and enjoy nectarine and enjoy its health benefits.
Exception - Negative Effects of Eating Nectarine
In general, nectarine fruit is safe for consumption by everyone. However, there are certain conditions to be aware of, namely:
1. People with allergies to peach or plum.
Nectarines have a close relationship with peaches and plums, so people with allergies to these two fruits are also at risk of allergies to nectarines. Symptoms of a nectarine allergy may include hives, rash, swelling, or difficulty breathing.
2. People with digestive disorders.
Nectarine has a high fiber content, so it can cause diarrhea or constipation in people with digestive disorders.
3. People with kidney disease.
Nectarine is high in potassium, so it can be dangerous for people with kidney disease.
Apart from that, eating too many nectarines can also have several negative impacts, such as:
1. Causes bloating or stomach ache.
2. Increases the risk of obesity.
Nectarine has a high calorie content, so if consumed too much it can increase the risk of obesity.
3. Increases the risk of diabetes.
Nectarine has a high glycemic index, so it can increase blood sugar levels.
To avoid these negative impacts, it is best to consume nectarine fruit in reasonable quantities, namely around 2-3 pieces per day.
Here are some tips for consuming nectarines safely:
- -Wash the nectarine fruit thoroughly before consuming it.
- - Avoid consuming nectarines that are rotten or moldy.
- -If you have allergies to peaches or plums, you should avoid consuming nectarines.
- -If you have digestive disorders or kidney disease, you should consult a doctor before consuming nectarine fruit.
Nutrients Contained in Nectarine
The following are some of the nutrients contained in nectarine fruit per 100 grams:
- 1. Calories: 44 kcal
- 2. Carbohydrates: 9.5 grams
- 3. Fiber: 1.7 grams
- 4. Sugar: 8.4 grams
- 5. Protein: 1.1 grams
- 6. Fat: 0.3 grams
- 7. Vitamin A: 54 IU
- 8. Vitamin C: 5.4 mg (or about 9% of daily requirements)
- 9. Vitamin K: 2.6 mcg
- 10. Folate: 3 mcg
- 11. Calcium: 6 mg
- 12. Magnesium: 9 mg
- 13. Phosphorus: 11 mg
- 14. Potassium: 201 mg
- 15. Sodium: 0 mg
Nectarines are usually eaten fresh as a snack or used in various dishes such as fruit salads, juices, or even in sauces or desserts. As with all fruit, the nutritional value can vary slightly depending on the size and ripeness of the fruit. By consuming nectarine fruit safely, you can enjoy the maximum benefits of this fruit.
