Are Nectarines Good for You? Nutrition Facts and Health Benefits

If you’ve ever wondered whether nectarines are good for you, the answer is a resounding yes. These smooth-skinned stone fruits are nutritional powerhouses packed with essential vitamins, minerals, and antioxidants that support overall health and well-being.

Nectarines (Prunus persica var. nucipersica) are essentially a smooth-skinned variety of peach, offering a sweet, juicy flavor with impressive health benefits. Unlike their fuzzy cousins, nectarines have a glossy, smooth skin that’s completely edible and contains additional nutrients and fiber.

In this comprehensive guide, we’ll explore the nutritional profile of nectarines and examine the science-backed health benefits that make them an excellent addition to your diet.

What Makes Nectarines Nutritionally Valuable?

Nectarines are low in calories yet surprisingly nutrient-dense. A medium-sized nectarine (approximately 142 grams) contains:

• Calories: 63
• Carbohydrates: 15 grams
• Dietary Fiber: 2.4 grams
• Protein: 1.5 grams
• Fat: 0.5 grams
• Natural Sugars: 11.2 grams
• Vitamin C: 8.5% of the Daily Value
• Niacin (Vitamin B3): 10% of the DV
• Copper: 13.6% of the DV
• Potassium: 6% of the DV

Beyond these primary nutrients, nectarines also provide smaller amounts of vitamin A, vitamin E, vitamin K, magnesium, phosphorus, zinc, iron, and manganese. They also contain beneficial plant compounds like lutein, zeaxanthin, and various polyphenols.

Key Health Benefits of Eating Nectarines

1. Powerful Antioxidant Protection

Nectarines are rich in antioxidants, which are compounds that protect your cells from damage caused by free radicals. These unstable molecules contribute to oxidative stress, which is linked to chronic diseases, premature aging, and cellular damage.

The antioxidants found in nectarines include:

• Vitamin C (ascorbic acid)
• Polyphenolic compounds
• Carotenoids like beta-carotene, lutein, and zeaxanthin
• Anthocyanins (particularly in red-fleshed varieties)
• Flavonoids such as quercetin and catechins

Regular consumption of antioxidant-rich foods like nectarines may help reduce inflammation throughout the body and lower the risk of chronic conditions including heart disease, type 2 diabetes, and neurodegenerative diseases.

2. Support for Immune System Function

The vitamin C content in nectarines plays a crucial role in supporting immune system health. This essential nutrient helps stimulate the production and function of white blood cells, which defend your body against infections and diseases.

Vitamin C also acts as an antioxidant, protecting immune cells from oxidative damage. Additionally, it supports the skin’s barrier function, which serves as your body’s first line of defense against pathogens.

3. Enhanced Iron Absorption and Anemia Prevention

One of the lesser-known benefits of nectarines is their ability to improve iron absorption. The vitamin C in nectarines significantly enhances the absorption of non-heme iron, which is the type of iron found in plant-based foods like beans, lentils, spinach, and fortified grains.

This is particularly important for vegetarians, vegans, and individuals at risk of iron deficiency anemia. Iron is essential for producing hemoglobin, the protein in red blood cells that transports oxygen throughout your body. Pairing iron-rich plant foods with vitamin C-rich nectarines can help maximize iron uptake and prevent deficiency.

4. Cardiovascular Health Support

Nectarines contain several nutrients that benefit heart health. The potassium in nectarines helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. This mineral is essential for maintaining healthy blood pressure levels and reducing the risk of stroke.

The fiber content in nectarines also contributes to cardiovascular health by helping to lower LDL (bad) cholesterol levels. Additionally, the antioxidants in nectarines help reduce inflammation and oxidative stress, both of which are risk factors for heart disease.

5. Weight Management and Digestive Health

Nectarines are an excellent choice for those looking to manage their weight or improve digestive health. At just 63 calories per medium fruit, nectarines provide natural sweetness and satisfaction without excessive calorie intake.

The dietary fiber in nectarines promotes feelings of fullness and satiety, which can help prevent overeating and support weight management efforts. Fiber also supports digestive health by promoting regular bowel movements, feeding beneficial gut bacteria, and maintaining overall gastrointestinal function.

The high water content in nectarines (approximately 88%) also contributes to hydration and helps you feel full with fewer calories.

6. Skin Health and Anti-Aging Benefits

Your skin requires proper nutrition to maintain its health, elasticity, and youthful appearance. Nectarines support skin health in multiple ways:

The vitamin C in nectarines is essential for collagen synthesis. Collagen is the most abundant protein in your body and provides structural support to skin, helping maintain its firmness and elasticity. As we age, collagen production naturally decreases, leading to wrinkles and sagging skin.

The antioxidants in nectarines, including vitamins C and E, help protect skin cells from UV damage and environmental stressors. Beta-carotene, which gives nectarines their yellow-orange color, can also contribute to skin health and may provide some protection against sun damage.

7. Potential Cancer-Protective Properties

Emerging research suggests that the phenolic compounds and antioxidants in stone fruits like nectarines may help reduce cancer risk. These compounds work by neutralizing free radicals, reducing oxidative stress, and potentially inhibiting the growth of cancer cells.

While more research is needed to fully understand the relationship between nectarine consumption and cancer prevention, including a variety of antioxidant-rich fruits in your diet is a well-established strategy for reducing cancer risk.

8. Eye Health Protection

Nectarines contain carotenoids like lutein and zeaxanthin, which accumulate in the retina and help protect eye health. These compounds act as antioxidants and may help reduce the risk of age-related macular degeneration and cataracts, two leading causes of vision loss in older adults.

Vitamin A in nectarines also supports eye health by maintaining the health of the cornea and contributing to proper night vision.

9. Blood Sugar Regulation

Despite containing natural sugars, nectarines have a relatively low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels. The fiber content helps slow down sugar absorption, leading to more gradual and stable blood glucose responses.

This makes nectarines a better choice than many processed snacks for people managing blood sugar levels, though individuals with diabetes should still monitor their overall carbohydrate intake and consult with their healthcare provider.

10. Pregnancy Nutrition Support

Nectarines can be a beneficial addition to a pregnancy diet. The potassium content helps regulate blood pressure, which is particularly important during pregnancy when blood pressure changes can lead to complications.

The vitamin C supports immune function and iron absorption, both crucial during pregnancy. The fiber helps prevent constipation, a common pregnancy complaint. However, pregnant individuals should always discuss their diet with their healthcare provider to ensure they’re meeting all nutritional needs.

How to Select and Store Nectarines

To maximize the nutritional benefits and enjoyment of nectarines, proper selection and storage are important:

Selecting Ripe Nectarines:

• Look for fruits with smooth, unblemished skin
• Choose nectarines that yield slightly to gentle pressure
• Avoid fruits with green undertones if you want to eat them immediately
• A sweet aroma at the stem end indicates ripeness
• Some russeting (brown patches) on the skin is normal and doesn’t affect quality

Storage Tips:

• Store unripe nectarines at room temperature until they soften
• Once ripe, refrigerate nectarines for up to 5 days
• Bring refrigerated nectarines to room temperature before eating for best flavor
• Wash nectarines just before eating, not when storing
• Freeze sliced nectarines for use in smoothies or baked goods

Delicious Ways to Enjoy Nectarines

Incorporating nectarines into your diet is easy and delicious. Here are some creative ways to enjoy them:

• Fresh and Simple: Eat nectarines whole as a convenient, portable snack
• Breakfast Boost: Slice nectarines into oatmeal, yogurt, or whole-grain cereal
• Smoothie Addition: Blend nectarines with other fruits, leafy greens, and your choice of liquid
• Salad Enhancement: Add sliced nectarines to green salads with nuts and cheese
• Grilled Perfection: Grill halved nectarines and serve with Greek yogurt or as a side dish
• Fresh Salsa: Dice nectarines with tomatoes, onions, cilantro, and lime juice
• Healthy Dessert: Bake nectarines with a sprinkle of cinnamon for a naturally sweet treat
• Frozen Treats: Blend frozen nectarine slices for a healthy “nice cream”
• Savory Combinations: Pair nectarines with grilled chicken or pork

Potential Considerations and Allergies

While nectarines are safe and beneficial for most people, there are a few considerations to keep in mind:

Pesticide Residues: Stone fruits sometimes contain pesticide residues. Consider buying organic nectarines when possible, or thoroughly wash conventional nectarines before eating.

Food Allergies: Some individuals may have allergies to stone fruits. Symptoms can include itching or swelling of the mouth, throat, or lips (oral allergy syndrome). If you experience these symptoms, consult with a healthcare provider.

Portion Control: While nectarines are healthy, they do contain natural sugars. Individuals monitoring carbohydrate intake should account for nectarines in their meal planning.

Dental Health: The natural sugars and acids in nectarines can affect tooth enamel. Rinse your mouth with water after eating nectarines and wait at least 30 minutes before brushing.

Nectarines vs. Peaches: Is There a Nutritional Difference?

Nectarines and peaches are genetically very similar, with the main difference being a single gene that determines skin texture. Nutritionally, they’re nearly identical, though nectarines may have slightly higher levels of certain vitamins and minerals per serving.

One advantage of nectarines is their smooth skin, which many people find more appealing and easier to eat. The skin is also where many beneficial compounds are concentrated, so eating nectarines with the skin intact maximizes their nutritional benefits.

Frequently Asked Questions

How many nectarines can I eat per day?

Most people can safely enjoy 1-2 nectarines per day as part of a balanced diet. This provides beneficial nutrients without excessive sugar intake. However, individual needs vary based on overall diet, activity level, and health goals.

Are nectarines good for diabetics?

Nectarines can be included in a diabetic diet in moderation. They have a lower glycemic index compared to many processed foods and contain fiber that helps regulate blood sugar. However, individuals with diabetes should monitor their carbohydrate intake and consult with their healthcare provider or dietitian about appropriate portion sizes.

Should I eat the nectarine skin?

Yes, nectarine skin is safe to eat and contains additional fiber, antioxidants, and nutrients. Just make sure to wash the fruit thoroughly before eating to remove any dirt or pesticide residues.

Can nectarines help with constipation?

Yes, the fiber and water content in nectarines can help promote regular bowel movements and relieve constipation. Eating a variety of fiber-rich fruits, vegetables, and whole grains along with adequate hydration supports digestive health.

Are frozen nectarines as healthy as fresh ones?

Frozen nectarines retain most of their nutritional value and can be a convenient option when fresh nectarines aren’t in season. Freezing may cause minimal vitamin C loss, but most other nutrients remain intact.

The Bottom Line

So, are nectarines good for you? Absolutely. These delicious stone fruits offer an impressive array of health benefits, from supporting immune function and promoting heart health to aiding weight management and protecting skin health.

Rich in vitamin C, antioxidants, fiber, and potassium, nectarines are a low-calorie, nutrient-dense food that deserves a regular place in your diet. Whether eaten fresh as a snack, added to meals, or incorporated into recipes, nectarines provide a sweet, satisfying way to support your overall health and wellness.

As with all foods, nectarines are best enjoyed as part of a varied, balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. If you have specific health concerns or dietary restrictions, consult with a healthcare provider or registered dietitian for personalized nutrition advice.

Sources:

• USDA FoodData Central – Nectarine Nutritional Information
• National Institutes of Health Office of Dietary Supplements – Vitamin C
• National Center for Biotechnology Information – Antioxidants and Oxidative Stress
• American Heart Association – Potassium and Blood Pressure
• Frontiers in Chemistry – Phenolic Compounds in Stone Fruits