Various Benefits of Peaches | Health & Nutrition Services
Have you ever tasted Nectarine or also known as peach in Indonesia? No different from peaches, nectarine is a group of stone fruit (fruit with one seed covered with fruit flesh), but has a smoother skin. Apart from its good taste, this fruit can reduce the risk of diseases related to obesity, diabetes and heart and blood vessel disorders.
Nectarine fruit contains compounds that function as anti-obesity, anti-inflammatory, and anti-diabetic. The main phenolic components contained in this fruit are anthocyanins, chlorogenic acid, quercetin and their derivatives, as well as catechins which act on fat cells, macrophages and blood vessel wall cells.
In 100 grams of nectarines (1 medium fruit = 142 grams) contains 44 calories. The water content in this fruit is relatively high so it is good for preventing dehydration. Nectarine is also a source of vitamins A, C, E, K, niacin, pentothenic acid, thiamine, pyridoxine, and folate, as well as the minerals potassium, calcium, iron, zinc, magnesium, phosphorus, copper, and manganese.
Here are some of the benefits of nectarine for the body:
Health
Even though this fruit is small, it has many benefits for the body. The content of antioxidant vitamins such as those found in vitamin A, vitamin E, and antioxidant flavonoids beta carotene, lutein, zeaxanthin, and beta kriptoxanthin can act against free radicals and reactive oxygen species (ROS) which plays a role in the aging process and various diseases, such as cancer.
- Protects Heart Health
High enough potassium content is very important to protect body cells and body fluids to help regulate heart rate and blood pressure. Chlorogenic acid and anthocyanins found in nectarin also play a role in inhibiting the oxidation of LDL cholesterol, preventing thickening of arteries and promoting platelet circulation. Meanwhile, flavonoids play a role in preventing the increase in platelet aggregation and preventing the risk of developing atherosclerosis, thus preventing cardiovascular-related diseases.
Nectarine contains lutein, which is an important nutrient that plays a role in maintaining eye health and preventing the risk of diseases associated with macular degeneration. Research shows that lutein is an effective antioxidant to prevent cataracts in the retina of the eye caused by oxidative stress and high light waves. Beta carotene present in nectarin promotes the synthesis of vitamin A and contributes to maintaining healthy vision and preventing diseases such as blindness and xeropthalmia.
- Increase Immunity
Nectarine can also improve the immune defense mechanism. The abundance of antioxidants such as vitamin C, zinc, and other protective phenolic components of nectarine increases the body’s ability to fight various infections by promoting antibody synthesis. This has resulted in a reduced risk and intensity of diseases such as malaria, flu, and can accelerate the healing process of wounds or other diseases.
The content of dietary fiber and natural alkaline in nectarine makes this fruit very good for overall digestive health. Fiber can absorb water, has a filling effect, regulates bowel movements, and prevents digestive problems such as gastritis, constipation and ulcers. It also helps bind toxins to the intestinal walls of the colon and remove them from the body.
The content of vitamins and minerals in nectarine, especially folate, is needed to reduce the risk of neural tube defects such as spina bifida and play a role in the overall health of both mother and baby. The potassium in it also helps prevent muscle cramps and fatigue during pregnancy.
Nectarin is a fruit that contains B complex vitamins and minerals. The fruit contains a fair amount of niacin, pentothenic acid, thiamine and pyridoxine as well as minerals and electrolytes such as potassium, iron, copper, zinc, and phosphorus. As is known iron plays a role in the formation of red blood cells so that it can prevent anemia problems.
In 100 grams of nectarin contains 201 mg of potassium, where this mineral is very important for nerve and cell function. Potassium helps protein synthesis, muscle function, maintains hydraulic balance, and can optimize carbohydrate metabolism. Lack of potassium intake can lead to a disorder called hypokalemia which can decrease muscle health and lead to cardiac arrhythmias.
Beauty
The flavonoids and antioxidants in nectarine, especially those in vitamin A, play a role in mucosal and skin health. Eating fruits rich in vitamin A is known to protect skin health. Beta carotene, which is a precursor to vitamin A, is an important nutrient that can protect skin damage from exposure to UV radiation. Vitamin C acts as collagen synthesis, helps protect skin to stay tight, and maintains youthfulness. In addition, the effects of lutein in nectarine can protect the skin from free radical damage and the effects of UV rays such as erythema.
Sports
- Assist the Recovery Process
The vitamin C contained in nectarines plays an important role in maintaining strong tissue and speeding up the healing process after injury. Ascorbic acid contained in this fruit can increase immunity and help fight infection, but it also plays a role in helping to repair cartilage and bones, tissues, tendons, and ligaments.
Adding fresh peaches to our daily diet can provide many health benefits. May be useful.
Writer: Novia Akmaliyah, S.Gz
Editor & Proofreader: Jansen Ongko, MS.c, RD
Reference:
- Brouker S. 2012. Stone fruits could stump weight gain. [tersedia pada: http://news.health.ufl.edu/2012/19977/multimedia/health-in-a-heartbeat/stone-fruits-could-stump-weight-gain/]
- Gil MI, Tomas-Barberan FA, Hess-Pierce B, Cadre AA. 2002. Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California. J Agric Food Chem. 50 (17): 4976-82
- Greenfield B. 2012. Secrets of the superhuman food pyramid: Benefits of Nectarines. [tersedia pada: http://superhumancoach.com/benefits-of-nectarines/]
- Hannigan I. What are the health benefits of nectarines. [tersedia pada: http://healthyeating.sfgate.com/health-benefits-nectarines-1510.html]
- http://ben.omb.delaware.gov/documents/lifelines/lifelines_0808.pdf
- http://www.dailymail.co.uk/health/article-370/Nectarines.html
- http://www.naturalfoodbenefits.com/display.asp?CAT=1&ID=70
- http://www.nutrition-and-you.com/nectarine.html
- http://www.nyc.gov/html/doh/downloads/pdf/csi/csi-cholkit-pat-info-nut.pdf
- http://www.stylecraze.com/articles/amazing-health-benefits-of-nectarines/
- https://www.organicfacts.net/health-benefits/fruit/nectarines.html
- Ipatenco S. 2015. What are the health benefits of nectarines ?. [tersedia pada: http://www.livestrong.com/article/408098-what-are-the-health-benefits-of-nectarines/]
