Health Benefits Of Nectarines: Exploring The Nutrient-Rich Goodness

Written by Dr. Amber Jones

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Nectarines are like smooth peaches and taste sweet. They belong to the same family as cherries and almonds. A nectarine has only 60 calories but lots of vitamin C and fiber. This is good for your immune system and digestion. You can eat nectarines in many ways. They‘re great fresh, in salads, or grilled. Overall, nectarines are tasty and healthy. They are a good choice for a nutritious snack or part of a meal.

What is Nectarine?

Nectarine is a type of stone fruit officially known as Prunus persica var. Nucipersica. Nectarines are like peaches but without a furry, fuzzy texture. The Rosaceae family to which nectarines belong also includes cherries, almonds, and plums. Nectarines are watery and sweet. They are good to eat fresh, cooked, or baked.

Health Benefits Of Nectarines

Nutritional Profile of Nectarines

  • Low in Calories: A medium-sized nectarine (about 150 grams) has only about  60 calories. 
  • Vitamin C: Provides about 15% of the daily recommended intake. It is great for your skin and immunity. 
  • Dietary Fiber: Contains about 2 grams per nectarine, which is roughly 8% of the daily recommended intake, aiding digestion. 
  • Vitamin A: It offers 9% of the daily value, important for healthy eyesight. 
  • Potassium: Each nectarine has around 250 mg of potassium, approximately 5% of what you need daily, supporting heart health. 
  • Antioxidants: Nectarines have various antioxidants, although the specific percentages vary. 

Benefits of Nectarines

Enhanced Immune Function

Nectarines also contain vitamin C–which promotes health, and immunity–a strong defense against the many infections humans are susceptible to. It is said that eating sweet nectarines–cold vitamin C regularly.

Digestive and Gut Health

A major advantage of nectarines is their high fiber content–necessary for healthy functioning in the digestive system. This fiber promotes good bacteria in the gut and functions as a prebiotic. A proper gut microbiome has a positive relationship with better immunity and fewer instances of common disease.

Antioxidant properties

Nectarines contain antioxidants such as beta-carotene and flavonoids. These substances may help to combat chronic problems or inflammation caused by oxidative stresses. As for immune cells, nectarines are best at shielding them. They make sure your immune system runs perfectly.

Cardiovascular Health

along with its potassium content, nectarines are also good for managing blood pressure. Fiber lowers cholesterol, and these things together help to prevent heart disease.

Skin Health

Nectarines contain vitamins and antioxidants that can help improve your skin. In particular, vitamin C is vital for skin elasticity and healing, because it has to do with collagen—which is made under the auspices of.

Weight Management

Low in calories and high in fiber, nectarines can be a satisfying snack. They help control hunger and aid in weight management. Their natural sweetness is also healthier than refined sugar to relieve sweet cravings. 

Promote Healthy Skin

Nectarines are good for your skin. They have nutrients like copper and vitamin A. Copper helps your skin stay firm, and vitamin A protects it from the sun. Nectarines also have niacin, which is good for your skin.

Vitamin C in nectarines helps keep your skin firm by making collagen. Lutein in nectarines also protects your skin from sun damage and helps prevent sunburn.

Help with Anemia Risk

Anemia happens when there aren’t adequate blood cells to carry oxygen in your body. Iron is important for making these cells. Nectarines don’t have much iron, but they do have vitamin C. Vitamin C helps your body absorb iron better. 

Nectarines and Pregnancy Safety

Nectarines, which are rich in potassium, might help lower some risks during pregnancy. High blood pressure during pregnancy can cause problems like early birth or the need for Cesarean delivery.

Eating foods high in potassium, like nectarines, may help lower blood pressure. So, including nectarines in your diet when pregnant could contribute to a safer and healthier delivery.

Balances Blood Sugar

Nectarines can help control blood sugar. Their fiber slows down the sugar entering your blood. This can prevent quick rises and falls in blood sugar levels.

Eating fruits like nectarines may reduce diabetes risk. But if you have diabetes, eat nectarines in small amounts to avoid raising your blood sugar too much. Nectarines are also being tested as a natural sweetener.

Uses and Recipes for Nectarines

Nectarines are not only delicious but also very convenient. Below are some ways to prepare them that are detailed right down. 

Fresh Nectarine Snack: Nectarines are a great way to eat raw. Wash and slice a tasty, healthy snack of them.

Nectarine Salad: To make a salad mix the pieces and mixed leaves (toasted almonds or walnuts), with feta cheese. Dress salad in just enough Balsamic Vinegar for a sweet-sour taste.

Grilled Nectarines: Half and put ripe nectarines. Lightly scorch them on the grill. While they’re still warm use a spoonful of Greek yogurt on some nectarine slices or a scoop of vanilla ice cream. Finish off with honey or maple syrup. 

Nectarine Smoothie: As an old nectarine is sliced and diced to pieces, mix it with some honey, and add in some ice cubes for a healthy and creamy smoothie. Add berries for extra flavor, bana” Put chopped red onions with cilantro, lime juice, and grated nectarines as the salsa ingredients. This salsa makes for great grilled chicken or fish toppings, pitched onto nachos with tortilla chips.

Baked Nectarines: Separate the nectarines and throw out all their seeds. Then put them in an oven dish with a few drops of water. To give them a delightful fruity flavor you can put brown sugar on top along with cinnamon powder before baking. Serve on a dish with custard sprinkled over the top. 

Nectarine Jam: Mix sugar and a little lemon juice together with the chopped nectarines. This homemade jam spreads easily on toast or is great with yogurt.

Benefits Of Nectarines

Nectarines are sweet fruits, similar to smooth peaches. They’re good for eating fresh, cooking, or baking. They are low in calories but full of vitamins. Nectarines help keep you healthy. They also boost your immune system and help your stomach. Good for your heart and skin too. Nectarines also help with weight and sugar control. Pregnant women can benefit from them for blood pressure. They have skin-friendly vitamins and fight anemia. 

You can eat nectarines in many ways. Have them as a snack, in salads, grilled, or in smoothies and desserts. Overall, nectarines are tasty and healthy. They are a good choice for a nutritious snack or part of a meal.


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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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