Health Benefits Of Nectarines

Get health & wellness advice into your inbox

Your privacy is important to us. Any information you provide to us via this website may be placed by us on servers. If you do not agree to these placements, please do not provide the information.

Best Milk Alternative

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.

References

  1. Jayarajan S, Sharma RR, Sethi S, Saha S, Sharma VK, Singh S. Chemical and nutritional evaluation of major genotypes of nectarine (Prunus persica var nectarina) grown in North-Western Himalayas. J Food Sci Technol [Internet]. 2019 Sep [cited 2023 Oct 4];56(9):4266–73. Available from: http://link.springer.com/10.1007/s13197-019-03896-2  
  2. Kahkeshani N, Farzaei F, Fotouhi M, Alavi SS, Bahramsoltani R, Naseri R, et al. Pharmacological effects of gallic acid in health and disease: A mechanistic review. Iranian Journal of Basic Medical Sciences [Internet]. 2019 Mar [cited 2023 Oct 4];22(3). Available from: https://doi.org/10.22038/ijbms.2019.32806.7897
  3. Alkadi H. A review on free radicals and antioxidants. IDDT [Internet]. 2020 Feb 14 [cited 2023 Oct 4];20(1):16–26. Available from: http://www.eurekaselect.com/163296/article
  4. Abidi W, Jiménez S, Moreno MÁ, Gogorcena Y. Evaluation of antioxidant compounds and total sugar content in a nectarine [prunus persica (L.) batsch] progeny. IJMS [Internet]. 2011 Oct 19 [cited 2023 Oct 4];12(10):6919–35. Available from: http://www.mdpi.com/1422-0067/12/10/6919 
  5. Cantín CM, Moreno MA, Gogorcena Y. Evaluation of the antioxidant capacity, phenolic compounds, and vitamin c content of different peach and nectarine [prunus persica (L.) batsch] breeding progenies. J Agric Food Chem [Internet]. 2009 Jun 10 [cited 2023 Oct 4];57(11):4586–92. Available from: https://pubs.acs.org/doi/10.1021/jf900385a  
  6. Wallace T, Slavin M, Frankenfeld C. Systematic review of anthocyanins and markers of cardiovascular disease. Nutrients [Internet]. 2016 Jan 9 [cited 2023 Oct 4];8(1):32. Available from: http://www.mdpi.com/2072-6643/8/1/32  
  7. Lee YM, Yoon Y, Yoon H, Park HM, Song S, Yeum KJ. Dietary anthocyanins against obesity and inflammation. Nutrients [Internet]. 2017 Oct 1 [cited 2023 Oct 4];9(10):1089. Available from: http://www.mdpi.com/2072-6643/9/10/1089  
  8. Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity [Internet]. 2009 [cited 2023 Oct 4];2(5):270–8. Available from: http://www.hindawi.com/journals/omcl/2009/897484/ 
  9. Kontoghiorghes GJ, Kolnagou A, Kontoghiorghe CN, Mourouzidis L, Timoshnikov VA, Polyakov NE. Trying to solve the puzzle of the interaction of ascorbic acid and iron: redox, chelation and therapeutic implications. Medicines [Internet]. 2020 Jul 30 [cited 2023 Oct 4];7(8):45. Available from: https://www.mdpi.com/2305-6320/7/8/45
  10. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutrition Reviews [Internet]. 2009 Apr 27 [cited 2023 Oct 4];59(5):129–39. Available from: https://academic.oup.com/nutritionreviews/article-lookup/doi/10.1111/j.1753-4887.2001.tb07001.x
  11. Burton-Freeman B. Dietary fiber and energy regulation. The Journal of Nutrition [Internet]. 2000 Feb [cited 2023 Oct 4];130(2):272S-275S. Available from: https://linkinghub.elsevier.com/retrieve/pii/S002231662211028X  
  12. Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review: FV review. Obesity Reviews [Internet]. 2011 May [cited 2023 Oct 4];12(5):e143–50. Available from: https://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2010.00786.x  
  13. Dreher ML, Ford NA. A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women. Nutrients [Internet]. 2020 Jun 29 [cited 2023 Oct 4];12(7):1919. Available from: https://www.mdpi.com/2072-6643/12/7/1919
  14. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, et al. Changes in intake of fruits and vegetables and weight change in united states men and women followed for up to 24 years: analysis from three prospective cohort studies. Razak F, editor. PLoS Med [Internet]. 2015 Sep 22 [cited 2023 Oct 4];12(9):e1001878. Available from: https://dx.plos.org/10.1371/journal.pmed.1001878  
  15. Michalak M, Pierzak M, Kręcisz B, Suliga E. Bioactive compounds for skin health: a review. Nutrients [Internet]. 2021 Jan 12 [cited 2023 Oct 4];13(1):203. Available from: https://www.mdpi.com/2072-6643/13/1/203  
  16. Pickart L, Margolina A. Regenerative and protective actions of the ghk-cu peptide in the light of the new gene data. IJMS [Internet]. 2018 Jul 7 [cited 2023 Oct 4];19(7):1987. Available from: http://www.mdpi.com/1422-0067/19/7/1987  
  17. Damian DL. Photoprotective effects of nicotinamide. Photochem Photobiol Sci [Internet]. 2010 Apr [cited 2023 Oct 4];9(4):578–85. Available from: https://link.springer.com/10.1039/b9pp00146h  
  18. Huijskens MJAJ, Walczak M, Koller N, Briedé JJ, Senden-Gijsbers BLMG, Schnijderberg MC, et al. Technical Advance: Ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells. Journal of Leukocyte Biology [Internet]. 2014 Aug 25 [cited 2023 Oct 4];96(6):1165–75. Available from: https://academic.oup.com/jleukbio/article/96/6/1165/6935946  
  19. Shakoor H, Feehan J, Al Dhaheri AS, Ali HI, Platat C, Ismail LC, et al. Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19? Maturitas [Internet]. 2021 Jan [cited 2023 Oct 4];143:1–9. Available from: https://linkinghub.elsevier.com/retrieve/pii/S0378512220303467
  20. Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin c in disease prevention and cure: an overview. Ind J Clin Biochem [Internet]. 2013 Oct [cited 2023 Oct 4];28(4):314–28. Available from: http://link.springer.com/10.1007/s12291-013-0375-3

Get health & wellness advice into your inbox

Your privacy is important to us. Any information you provide to us via this website may be placed by us on servers. If you do not agree to these placements, please do not provide the information.

Best Milk Alternative
[optin-monster-inline slug="yw0fgpzdy6fjeb0bbekx"]
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Karina Silova

MSc Molecular Medicine and BSc Biomedicine, University of East Anglia, UK

My background is in key areas of biomedical research focusing on diseases and their molecular pathways to understand their root cause. I specialise in epigenetics and reproductive health; I am passionate about understanding diseases and helping to bridge the gap between medical science and the general public with accurate and understandable content while educating the public about health and diseases.

my.klarity.health presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Email:
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818