Nectarines, a smooth-skinned variant of peaches, are packed with essential vitamins, minerals, antioxidants, and dietary fiber. Notably, they are low in both calories and fat, making them an excellent choice for health-conscious individuals. These fruits not only aid in iron absorption, but they also promote weight loss and contribute to improved skin health. Known scientifically as Prunus persica var. nucipersica, nectarines are a delectably sweet fruit that shines during the summer months. Unlike their fuzzy-skinned relatives, these fruits boast a sleek, glossy exterior that enhances their appeal. Interestingly, the rising demand for nectarines has led to an increase in their orchards, especially in regions of India, where traditional peach orchards are being replaced. From a nutritional standpoint, nectarines provide a diverse array of vitamins and minerals. This prompts many to wonder about the health benefits these crisp, juicy fruits can deliver.

Let’s explore 7 scientifically supported advantages of incorporating nectarines into your diet.

1. Nutrient-Dense Delight

A medium-sized nectarine (approximately 100 grams) provides an impressive array of nutrients:

• Calories: 44
• Fat: 0.3 grams
• Carbohydrates: 10.6 grams
• Protein: 0.9 grams
• Fiber: 1.7 grams
• Sugars: 7.9 grams
• Potassium: 3% of the Daily Value (DV)
• Niacin (Vitamin B3): 7% of the DV
• Vitamin C: 6% of the DV
• Copper: 9% of the DV

As highlighted, nectarines are rich in essential nutrients such as copper, potassium, and vitamins B3 and C. Specifically, vitamin C plays a pivotal role in enhancing immune function by increasing the production of critical white blood cells like phagocytes and lymphocytes, which are essential in defending the body against various infections.

Moreover, a study involving 800 adults diagnosed with COVID-19 revealed that administering 16 doses of 200 mg of vitamin C significantly reduced both the need for ventilators and mortality rates. Additional research indicates that it may also lead to shorter hospital stays and alleviated symptom severity. Beyond this, nectarines offer trace amounts of vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorus, contributing to their overall health benefits. With their high fiber content and low caloric value, nectarines serve as a delicious way to pack in vitamins and minerals, making them a great choice for health-conscious individuals.

2. May Assist in Preventing Anemia

Incorporating nectarines alongside iron-rich foods can significantly aid in the prevention of anemia, a health condition characterized by a deficiency of hemoglobin or red blood cells. Since red blood cells are vital for oxygen transport throughout the body, individuals suffering from anemia often experience fatigue and weakness. To enhance iron absorption, it is crucial to consume vitamin C-rich foods, such as nectarines, which facilitate the conversion of iron into a form that is more readily absorbed by the body. To effectively combat anemia, it is advisable to pair nectarines with iron-rich options like lentils, chickpeas, or lean meats. The vitamin C present in nectarines plays a pivotal role in improving iron absorption from dietary sources, thereby contributing to anemia prevention.

3. Rich in Disease-Fighting Antioxidants

Nectarines are a fantastic source of antioxidants, particularly vitamin C, which plays a vital role in maintaining overall health. These antioxidants are essential in mitigating oxidative stress, a condition resulting from an imbalance of unstable molecules known as free radicals in the body. Prolonged oxidative stress can lead to various diseases, including diabetes, Alzheimer's, and cardiovascular issues. In addition to vitamin C, nectarines contain other powerful antioxidants such as flavonoids and anthocyanins. These compounds not only enhance the visual appeal, flavor, and fragrance of numerous fruits and vegetables but also contribute significantly to health. Flavonoids are known for their potential to stave off age-related declines in cognitive function, while anthocyanins are beneficial in alleviating inflammation and lowering the risk of heart disease. Nectarines are also enriched with phenolic compounds, a subset of polyphenol antioxidants, which serve to shield the body from free radical damage.

4. Potential to Reduce Cancer Risk

Numerous studies indicate that the phenolic compounds present in nectarines (nectarina) may play a role in lowering cancer risk. One extensive study involving over 470,000 adults aged between 51 and 70 revealed a significant correlation between a higher intake of fruits, nectarines included, and a reduced risk of lung cancer in men. The findings linked these protective benefits to the antioxidant properties of such fruits. Moreover, a test-tube study further supported these claims, demonstrating that peach extract (peach extract) could inhibit the growth of breast cancer cells. However, it is essential to note that while these results are promising, further human studies are necessary to draw definitive conclusions.

5. Potential Benefits for Weight Management

Nectarines (nectarines) can play a beneficial role in weight management through various mechanisms. To begin with, they are an excellent source of dietary fiber, which enhances the sensation of fullness. When you experience satiety, the likelihood of overeating or exceeding your caloric intake diminishes significantly. In addition, this delightful fruit is inherently low in both calories and fats. Incorporating a variety of low-calorie fruits and vegetables into your diet can naturally promote weight loss, especially when they replace higher-calorie, low-nutrient snacks.

Thus, nectarines can assist in weight management due to their low caloric content and high fiber levels, which contribute to prolonged feelings of fullness.

6. May Enhance Skin Health

The skin, being the largest organ of your body, heavily depends on proper nutrition to maintain its vitality and appearance. Nectarines (nectarine), with their notable copper content, may play a significant role in promoting skin health. This essential mineral, copper, encourages the proliferation of cells within the dermis, which is the second outermost layer of the skin. Furthermore, it acts as a protective agent against skin damage, provides support for aging skin, and enhances the synthesis of collagen, which is the most prevalent protein in the body. Interestingly, many cosmetic formulations incorporate copper peptides to leverage these benefits. In addition to copper, nectarines are also a source of niacin (vitamin B3). This vitamin is known to shield skin cells from damage inflicted by harmful UV rays, along with providing small quantities of vitamin A, another crucial component for maintaining skin health. Thus, the combination of copper, niacin, and vitamin A present in nectarines may collectively contribute to healthier skin.

7. Potentially Reduces Pregnancy Risks

Nectarines hold the potential to mitigate certain pregnancy-related risks, primarily attributed to their rich potassium content. High blood pressure during pregnancy can lead to several negative health consequences, including premature birth, increased likelihood of Cesarean sections, and even maternal mortality. However, by boosting your potassium intake, you may effectively lower blood pressure levels. The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes the consumption of potassium-rich fruits and vegetables, renowned for their blood-pressure-lowering properties.

For expectant mothers, integrating potassium-rich foods like nectarines into their diet can significantly contribute to a safer and healthier delivery experience. By managing blood pressure effectively through the inclusion of these fruits, nectarines may play a supportive role in ensuring better health outcomes for pregnant individuals.

The Bottom Line

Nectarines, a luscious smooth-skinned variety of peach (known as shakkar paree in India), are an excellent source of essential vitamins, minerals, antioxidants, and dietary fiber. Additionally, they are notably low in calories and fat, making them a guilt-free indulgence. These delightful fruits offer a myriad of health benefits, including enhancing iron absorption, aiding in weight loss, and promoting skin vitality. Their refreshing flavor makes them a perfect and uncomplicated addition to your summertime diet.