Health Benefits Of Nectarines

What are nectarines?

Nectarines, which are a sweet and tasty fruit typically enjoyed during the summer, belong to the Prunus persica var. nucipersica species. Nectarines are a type of fruit that are identical to peaches, just without fuzzy skin. They are approximately the size of an apple and have smooth, firm skin that is yellow-red in colour. The flesh inside is white-yellow and can be eaten along with the skin. However, there is a hard stone or kernel in the centre that cannot be consumed.

Due to their increasing popularity, nectarine orchards are quickly taking the place of peach orchards in certain regions of India.¹ Nectarines are also rich in various essential vitamins and minerals, which may prompt you to wonder about their potential health benefits.

Health benefits of nectarines

Rich in antioxidants

Nectarines contain significant amounts of antioxidants, particularly vitamin C. These antioxidants play a crucial role in reducing oxidative stress, which results from an imbalance of unstable molecules called free radicals in the body. Prolonged oxidative stress may lead to diseases such as Alzheimer's, diabetes, and heart disease.^3,4,5

Additionally, nectarines contain other types of antioxidants such as flavonoids and anthocyanins, which are responsible for the appearance, taste, and scent of various fruits and vegetables.^4,5 Flavonoids may aid in preventing age-related cognitive decline, while anthocyanins help reduce inflammation and the risk of heart disease.^6,7

Furthermore, nectarines are a good source of phenolic compounds, which are a type of antioxidant that also protects against free radical damage.⁸

Potential to prevent anaemia 

Consuming nectarines alongside foods that are high in iron can be beneficial in avoiding a condition caused by insufficient haemoglobin or red blood cells. Anaemia (iron deficiency) can cause fatigue because red blood cells are responsible for transporting oxygen throughout the body. Vitamin C helps with the absorption of iron by converting it into a form that is more easily absorbed by the body.⁹ It's important to combine nectarines with iron-rich foods such as beans and meat to reduce the risk of anaemia.

Improve heart health

The ability of nectarines to reduce blood pressure alone makes them a valuable addition to a heart-healthy diet. Furthermore, nectarines are a good source of vitamin C, which acts as an antioxidant and supports heart health. The fibre present in nectarines may also play a role in maintaining a healthy heart.

White nectarines, in particular, have been recognized for their ability to regulate blood cholesterol levels, which is another important factor in promoting heart health.

Potential to aid in weight loss

Nectarines have the potential to help with weight loss in multiple ways. For starters, they are a good source of dietary fibre, which promotes a sense of fullness and satiety. When you feel full, you are less likely to overeat or consume excessive calories.^10,11

Moreover, nectarines are naturally low in calories and fat. Eating a diet rich in low-calorie fruits and vegetables can support weight loss by replacing high-calorie, low-nutrient snacks.¹²

Additionally, a four-year study involving 73,737 women with a normal BMI found that each daily serving of fruit was linked to an average weight loss of 0.6 pounds (0.27 kg). The study also determined that starchy and low-fibre foods were associated with weight gain.^13,14

Supporting healthy skin

Maintaining good nutrition is essential for the health of your skin, which is the body's largest organ. Nectarines can contribute to skin health due to their copper content.¹⁵ 

The presence of copper can aid in promoting cell growth in the dermis, which is the second layer of the skin located just below the outermost layer.¹⁵ It also protects the skin from damage, supports ageing skin, and promotes collagen production - the body's main protein.¹⁶

Nectarines are also a source of niacin (vitamin B3), which may protect skin cells from harm caused by sun exposure, as well as a small amount of vitamin A, another essential nutrient for skin health.^15,17

Potential to reduce inflammation and prevent chronic diseases

Nectarines are packed with vital nutrients, such as copper, potassium, and vitamins B3 and C. Among these nutrients, vitamin C is especially important as it plays a critical role in bolstering the immune system.It helps enhance the production of white blood cells like phagocytes and lymphocytes, which protect the body against infections.¹⁸

Recent research has shown that taking 16 doses of vitamin C, each containing 200 mg, can reduce both ventilator dependence and death rates in adults with COVID-19. Other studies suggest that vitamin C can also lead to reduced hospital stays and less severe COVID-19 symptoms.¹⁹

In addition to vitamin C, nectarines also contain other beneficial nutrients in smaller amounts, including vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorus.²

Promoting healthy digestion

According to Michigan State University, consuming nectarines can be beneficial for digestive health due to their fibre content. They can alleviate constipation and promote the growth of beneficial bacteria in the gut. Nectarines are rich in prebiotics that can serve as a source of energy for good bacteria in the body, thus improving digestive health.

Additionally, nectarines can help alleviate stomach discomfort. However, if you are following an elimination diet for IBS, it is important to consult your registered dietitian as nectarines and other stone fruits may be restricted during this period.

Boosting immunity

Nectarines have several advantages for improving the immune system. One of the key benefits is their high vitamin C content, which helps to strengthen the body's defences.²⁰ Additionally, vitamin C supports the regeneration of vitamin E, another nutrient that fights free radicals and promotes immunity.

Moreover, nectarines contain beta-carotene and other carotenoids, which also play a role in maintaining immune function in the body. Vitamin A, found in nectarines, is also helpful in fighting infections as it fortifies cell walls and safeguards the mucus membranes from bacterial invasion.

Nutritional facts

Nectarines are a highly hydrating fruit, with around 85% water content per 100g. In addition, a 100g serving provides 43 calories, 10g of carbohydrates (all of which are sugar), 1g of protein, negligible fat, and around 1g of fibre.

Nectarines have a beneficial nutritional value, as they contain various essential vitamins and minerals, such as beta-carotene, which gives them their yellow-red colour. Beta-carotene can be converted by the body into vitamin A, which is crucial for maintaining a healthy immune system, skin, and eyes.

Furthermore, nectarines contain folate, which supports the formation of healthy red blood cells, as well as small amounts of calcium, phosphorus, and vitamin K, all of which are important for maintaining healthy bones.

Nectarines are also a rich source of antioxidants, including a specific polyphenol called gallic acid. Gallic acid is currently being studied for its potential health benefits in various conditions, such as diabetes, specific cancers, brain health, and obesity.²

Uses of nectarine

Incorporating nectarines into your diet can be easy. Here are some uncomplicated ways to enjoy them:

• Include sliced nectarines in a salad
• Dip nectarine slices in honey or vanilla yoghurt
• Dice overly ripe nectarines and freeze them for use in smoothies
• Chop nectarines into small pieces and add them to porridge, along with a sprinkle of nutmeg
• Mix diced nectarines with tomatoes and bell peppers to make a refreshing fresh salsa

Side effects and other concerns

Some individuals can have an allergy to stone fruits, including nectarines. If you experience any worrisome symptoms after consuming nectarine, it is recommended that you seek the advice of a doctor.

In some cases, an allergic reaction can be severe and even life-threatening, with symptoms such as swelling of the mouth and throat, breathing difficulties, and blue skin or lips. This is referred to as anaphylaxis, and it requires immediate medical attention. Dial 999 (or your local medical emergency number) right away if this occurs.

For further information on allergy symptoms, please refer to the NHS website.

People with chronic kidney disease (CKD) or with higher amounts of potassium in their blood should limit their consumption of nectarines, as the fruit is rich in potassium. Furthermore, nectarines can have high amounts of pesticide residue, so you should make sure to wash them thoroughly before eating - or buy organic if you can.

Summary

Nectarines offer a wide range of advantages, including weight loss, regulating blood pressure, and enhancing heart, digestive, skin, and eye health. Additionally, they can prevent anaemia, and lower cholesterol levels. However, it's worth noting that nectarines may cause adverse effects in individuals with allergies and those with kidney problems. Hence, it's recommended to consume nectarines in moderation to reap their benefits.