The benefits of nectarine come from the richness of the fruit in vitamins and minerals. They are also due to the content of phytochemicals, natural compounds in plant foods that improve health and help prevent disease. The fruit is particularly rich in vitamin C, niacin, copper, potassium and fiber. It also contains lutein, zeaxanthin and other phytochemicals with antioxidant and anti-inflammatory properties. In addition, it is low in calories and fat.
The health benefits of nectarine include:
– promote weight management
– improve skin health
– reduce blood pressure
– boost immunity
– increased longevity
– help prevent cancer.
Nectarine Nutrition Facts
The table below lists the nutrients that are high in nectarines, along with the percent daily value. The serving size for these values is 1 medium nectarine, or 142 grams (g):
Protein 1.5g 3
Carbohydrates 15.1 g 5
Total lipids (fats) 0.45 g 1%.
Fiber 2.4g 9
Vitamin C 7.7mg 9%.
Niacin (vitamin B3) 1.6 mg 10%.
Potassium 285mg 6
Copper 0.122mg 14%.
Lutein and zeaxanthin 185 mcg
As the table shows, nectarines are low in calories and fat but high in fiber, vitamin C, niacin, potassium and copper. These nutrients are the most important, but the fruit also contains small amounts of vitamins A and E, as well as several B vitamins other than niacin. Also, nectarines contain lesser amounts of other minerals. The fruit is also rich in phytochemicals, the compounds in plants that provide health benefitsTrusted Source through their antioxidant and anti-inflammatory properties.
6 Health Benefits of Nectarine
The benefits of nectarines stem from their nutritional profile, which makes them valuable for several aspects of health. These benefits include the following.
1 Promote weight management
Nectarines can aid weight management in a number of ways. They’re sweet, but because they’re low in calories and fat, they don’t promote weight gain like other sweet desserts do. Therefore, replacing a piece of pie or cake with a nectarine can reduce calorie intake. This fruit is also rich in fiber, which promotes the feeling of satiety and helps reduce overeating.
A 2020 review looked at research that explored how fruit consumption affects weight in women. She cited a study of 73,737 women that linked each daily serving of fruit to an average loss of 0.27 kilograms. The review also cites a study of 40,415 women, which associates each daily serving of fruit with an average weight loss of 0.24 kg. Both studies took place over 4 years.
2 Improve skin health
Vitamin A and copper in nectarines are two nutrients that are important for skin health. Vitamin A protects the skin from UV rays and influences skin thickness, while copper stimulates the maturation of collagen, the protein that gives skin elasticity. The niacin in nectarines also contributes to healthy skin.
3 Reduce blood pressure
High blood pressure is one of the main risk factors for heart disease from Safe Source. When left unchecked, it can cause problems in other organs, such as the kidneys and the brain. An older study from 2011 claimed that increased potassium intake may lower blood pressure. This potassium-induced reduction also significantly decreases the risk of health problems that high blood pressure can cause. According to the authors, this includes strokes, heart attacks and coronary heart disease.
4 Strengthen immunity
The vitamin C content of nectarines can help the immune system fight infections in multiple ways. Research conducted in 2017 reported that vitamin C deficiency leads to impaired immunity and increased risk of infection. The vitamin’s benefits for immunity include boosting the skin’s protection against pathogens, which are disease-causing microbes. Vitamin C also enhances the ability of immune cells to kill pathogens and reduces tissue damage in foci of infection. The study authors said low levels of this vitamin remain relatively common in Western countries. For this reason, they advised ensuring adequate intake by increasing the intake of vitamin C-rich foods in the diet or by taking supplements.
5 Increase service life
An older 2011 animal study noted that antioxidant-rich fruits may help increase longevity. She assessed the effects of eating nectarines on the lifespan of Drosophila melanogaster, a type of fly. The results of the study suggested that the fruit improved fly survival. The authors concluded that nectarines may promote longevity by decreasing oxidative damage and improving glucose metabolism.
However, more research is needed through human studies. A 2014 meta-analysis built on this finding when it studied how fruit and vegetable consumption affects mortality. She looked at data from 16 studies involving 56,423 deaths. The results indicated a link between higher consumption of fruits and vegetables and a lower risk of death from all causes.
6 Aid in cancer prevention
Epidemiological studies indicate that cancer has an inverse relationship to the consumption of green and yellow fruits and vegetables. Therefore, nectarines fall into the category of fruits that can protect against cancer. Anthocyanins are one of the phytochemicals that nectarines contain. A 2016 study looked at the effects of anthocyanins in preventing cancer. She found that the compound has anti-tumor properties due to its antioxidant, anti-inflammatory, and mutation-preventing actions.