Nectarines: Health Benefits And Nutrition Facts

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Nectarine is a delicious and highly nutritious fruit. Being rich in vitamin C, it could be a healthy alternative to citrus fruits. This refreshing fruit contains countless health benefits for your body.

Nectarine has an unusually large seed. Although it has long been believed that crossing peaches and plums created nectarines, this isn’t the case today.

Nectarines appear to be a subspecies of peach. Over time and mutations, their skin became smooth. Hence, the main difference between peach and nectarine is the skin.

We need to say that you should eat nectarines right after you buy them. If you don’t eat them quickly, they will spoil.


Nectarine originates from China. This ancient civilization has been growing this fruit for 3000 years. Today it’s grown and eaten all over the world.

Their colors are very vivid – yellow, orange, and red. The application is extensive. Even essential oils are made from nectarines.

Nectarine: Health Benefits And Nutrition Facts

Nutrition Facts

Nectarines consist mostly of water. But, they are rich in vitamins and minerals, including phosphorus, potassium, and vitamin C.

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Therefore, consuming nectarines is an efficient way to boost your immune system. Vitamin c also helps in collagen synthesis and protects your skin from UV exposure.

It’s essential to mention that nectarines have diuretic effects. Furthermore, the nectarines are rich in fiber. Hence, they will improve your digestion and prevent constipation.

Nectarines have 8.2 grams of net carbs per 100 grams. If you eat them often, your body will have more energy.

They provide the following nutrients per 100 grams (1):

  • Water: 87.59 grams
  • Calories: 44 kcal
  • Protein: 1.06 g
  • Fat: 0.32 grams
  • Carbohydrate: 10.55 grams
  • Dietary Fiber: 1.7 grams
  • Calcium: 6 mg (0.6% of the RDI)
  • Magnesium: 9 mg (3% of the RDI)
  • Iron: 0.28 mg (1.5% of the RDI)
  • Zinc: 0.17 mg (1.5% of the RDI)
  • Phosphorus: 26 mg (4% of the RDI)
  • Potassium: 201 mg (5% of the RDI)
  • Vitamin C: 5.4 mg (6% of the RDI)
  • Vitamin A: 17 mcg (2% of the RDI)

Health Benefits of Nectarines:

The shortest description of nectarines would be – a powerful health guardian. This isn’t an exaggeration, as we will see below the great benefits of nectarines that have been proven by scientific research.

Rich in antioxidants

Nectarines are a rich source of antioxidants, such as carotenoids (2).

Carotenoids are excellent for preventing the formation of cancer cells as well as for preventing eye diseases (3).

Nectarine is also rich in polyphenols, which brings numerous benefits to our health.

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In particular, polyphenols are ideal for the treatment of heart disease, diabetes, high blood pressure, obesity, smoking addiction, and the like (4).

Act as a natural pain reliever

Interestingly, the nectarine is a natural pain reliever. For example, when you have a headache, try to refresh yourself with this healthy fruit.

Nectarine shows anti-inflammatory, analgesic, and antipyretic properties (5).

Therefore, eating nectarines reduce inflammation in your body and ease the symptoms of fever.

Help prevent cancer

Since nectarines are rich in polyphenols, they are useful in the fight against cancer (6).

Additionally, studies suggest that a higher intake of peaches and berries associated with the reduced risk of breast cancer (7).

It’s also worth mentioning that nectarine has anthocyanins, a pigment that is responsible for its color (8).

Anthocyanin also acts as an antioxidant, which helps prevent and treat cancer (9).

Alleviate the effects of diabetes

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The bioactive ingredients of nectarines have also been shown to be useful in combating obesity-induced diabetes and preventing the beginning of cardiovascular disease (10).

Furthermore, nectarine has a low glycemic index of 43, which is ideal for people with diabetes.

Also, a study has found the extracts of stonefruits, including nectarines and peaches, help reduce insulin resistance (11).

Therefore, eating nectarines may provide health-promoting properties against type 2 diabetes.

Help reduce blood pressure

Hypertension is a risk factor for heart diseases and stroke.

Nectarines are rich potassium, which may help reduce your blood pressure.

Also, studies find that the consumption of nectarines is associated with a reduced risk of hypertension (12).

Think twice if you are on a keto diet!

The nectarine isn’t keto-friendly food. Since it contains 10.55 g of carbohydrates per 100 g, you should avoid it if you are on a keto diet.


Nectarine is a store of useful nutrients. It’s a healthy treat that is hard to resist. It has excellent colors, taste, and countless health benefits. Therefore, if you want to eat fruit without guilt, nectarine is a great option.

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