What happens to your digestion, your weight loss and your heart when you eat nectarines every day

Nectarines are rich in vitamins, minerals, antioxidants and fibers, and offer many health benefits, including improving digestion, weight loss and heart health.

1. Your digestion improves

The nectarines contain 2.4 grams (g) of fibers in an average fruit. Fibers contribute to healthy digestive processes and intestinal health. Fibers can also help you have regular stools and reduce the probability of constipation.

Stone fruits, including nectarines, contain the two types of dietary fiber – insoluble and soluble:

• Insoluble fiber Do not dissolve in water and goes through the digestive tract without being digested. It helps move food through the digestive tract.
• Soluble fiber dissolves in water. Some types act as a source of fuel for intestinal bacteria, which can influence global digestion and health.

2. You can lose weight

Food fiber found in nectarines can contribute both to weight loss and to maintain healthy body weight. Fiber is an essential nutrient for weight management because it promotes a feeling of fullness without adding excessive calories. It also supports beneficial intestinal bacteria and the regulation of fat metabolism.

A 24 -year -old study revealed that people who consumed higher quantities of fruits and vegetables managed to maintain their weight as they age.

3. Your risk of heart disease decreases

Regular consumption of stone fruits, such as nectarines, has been linked to better cardiovascular health, probably due to the high fiber and antioxidant content.

The consumption of 30 to 40 grams of fiber per day is associated with a risk of 27% of metabolic syndrome. Only 1 gram of fruit fibers per 1,000 calories was associated with a reduced risk of 6% of metabolic syndrome. Metabolic syndrome is a group of diseases that increase the risk of heart disease, type 2 diabetes and stroke.

Fruits in fruit could reduce these components of metabolic syndrome:

Stone fruits, like nectarines, contain antioxidants and potassium, which can help maintain healthy blood pressure. Antioxidants in nectarines also have the potential to reduce inflammation of blood vessels. Research also suggests that consumption of a diet rich in fruit is linked to a lower risk of heart disease.

Additional health benefits

Nectarines do not only support digestion, weight management and heart health. Here are some other advantages that these stone fruits offer:

• Offer antioxidants: Nectarines are rich in powerful antioxidants, including polyphenols (plant compounds), vitamin C and carotenoids, which can help reduce inflammation and support the body’s ability to fight infection.
• Strengthen bones: Most stone fruits contain significant amounts of vitamin K, a soluble fat vitamin involved in blood coagulation. Vitamin K also plays a role in bone health, and sufficient intake can help reduce the risk of fractures, bone loss and osteoporosis (progressive bone loss).
• Offers skin health benefits: Nectarine polyphenols are known for their various skin health benefits, including anti-aging, anti-inflammatory and protective properties.
• Reduces the risk of cancer: Consumption of a variety of fruit, including stone fruits such as nectarines, can reduce your risk of certain types of cancer, including prostate, breast, skin and bladder cancers. This association is attributed to the polyphenol content present in these fruits.
• Protects eye health: Nectarines contain lutein and zeaxanthine, which are antioxidants beneficial to ocular health. Research shows that lutein and zeaxanthine can help protect the retina and the objective against age -related changes.

Nectarine nutrition

The nutritional profile for an average nectarine is as follows: