Nectarines offer several health benefits, including supporting weight management, enhancing skin health, and lowering blood pressure. Rich in vitamin C, niacin, copper, potassium, and fiber, nectarines also provide lutein, zeaxanthin, and other phytochemicals with antioxidant and anti-inflammatory properties. Additionally, they are low in calories and fat.
The key wellness benefits of nectarines include:
- Supporting weight management
- Enhancing skin health
- Lowering blood pressure
- Boosting immunity
- Promoting longevity
- Aiding in cancer prevention
Nutritional Profile:
The table below outlines the key nutrients in nectarines, based on information from the Department of Agriculture, with values provided for a serving size of one medium nectarine (142 grams)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 62.5 | |
| Protein | 1.5 g | 3% |
| Carbohydrates | 15.1 g | 5% |
| Total Fat | 0.45 g | 1% |
| Fiber | 2.4 g | 9% |
| Vitamin C | 7.7 mg | 9% |
| Niacin (Vitamin B3) | 1.6 mg | 10% |
| Potassium | 285 mg | 6% |
| Copper | 0.122 mg | 14% |
| Lutein and Zeaxanthin | 185 mcg |
As shown, nectarines are low in calories and fat but rich in fiber, vitamin C, niacin, potassium, and copper. In addition to these highlights, nectarines contain smaller amounts of vitamins A and E, as well as several other B vitamins. They also provide trace amounts of other minerals. Additionally, nectarines are abundant in phytochemicals, which offer health benefits through their antioxidant and anti-inflammatory properties.
Health Advantages
The health benefits of nectarines are derived from their rich nutrient profile, contributing to various aspects of wellness. These benefits include:
Supporting Healthy Weight Management:
Nectarines can aid in weight management in several ways. Although they are sweet, their low calorie and fat content makes them a healthier alternative to high-calorie sugary desserts. Replacing a slice of pie or cake with a nectarine can help reduce overall calorie intake.
Additionally, nectarines are high in fiber, which helps promote a sense of fullness and can prevent overeating.
A 2020 review of research on fruit consumption and weight management noted a study involving 73,737 women, which found that each additional serving of fruit per day was associated with an average weight loss of 0.6 pounds (0.27 kilograms). Another study with 40,415 women showed that each daily serving of fruit was linked to an average weight loss of 0.5 pounds (0.24 kilograms), with both studies conducted over four years.
Enhancing Skin Health:
Vitamin A and copper, both found in nectarines, are essential for maintaining healthy skin, according to 2021 research. Vitamin A helps protect the skin from UV radiation and affects skin thickness, while copper aids in the maturation of collagen, a protein crucial for skin elasticity. Additionally, the niacin in nectarines contributes to overall skin health.
Lowering Blood Pressure:
High blood pressure is a major risk factor for heart disease and, if left uncontrolled, can lead to complications in organs such as the kidneys and brain.
A 2011 study found that increasing potassium intake can help lower blood pressure. This reduction in blood pressure can significantly reduce the risk of conditions associated with high blood pressure, including strokes, heart attacks, and coronary heart disease.
Strengthening the Immune System:
The vitamin C found in nectarines plays a crucial role in enhancing the immune system’s ability to combat infections in several ways.
A 2017 study highlighted that vitamin C deficiency can weaken immune function and increase susceptibility to infections. Vitamin C strengthens the skin’s defense against pathogens, enhances the ability of immune cells to eliminate microbes, and reduces tissue damage at infection sites.
The study also noted that vitamin C deficiency remains relatively common in Western countries. To counter this, it is recommended to increase the intake of vitamin C-rich foods or consider supplements to ensure adequate levels of the vitamin.
Promoting Longevity:
A 2011 animal study suggested that fruits high in antioxidants, including nectarines, might enhance longevity. This study investigated the effects of nectarine consumption on the lifespan of Drosophila melanogaster (fruit flies), finding that the fruit appeared to improve their survival. The researchers proposed that nectarines could promote longevity by reducing oxidative damage and improving glucose metabolism. However, further research in humans is needed to confirm these findings.
A 2014 meta-analysis expanded on these results by examining the impact of fruit and vegetable consumption on mortality. Analyzing data from 16 studies involving 56,423 deaths, the review found a correlation between higher intake of fruits and vegetables and a reduced risk of death from all causes.
Assist in Cancer Prevention:
Research from 2020 indicated that cancer risk is inversely related to the consumption of green and yellow fruits and vegetables, positioning nectarines as potentially beneficial in cancer prevention.
Nectarines contain anthocyanins, a type of phytochemical. A 2016 study highlighted the potential of anthocyanins in cancer prevention, noting their anti-tumor properties due to their antioxidant, anti-inflammatory, and mutation-preventing effects.
However, the study’s authors point out that much of the current evidence is derived from test-tube studies. Therefore, additional research is needed to fully understand the role of nectarines in cancer prevention.
