Nectarines: Nutrition-Packed Fruit Offers Eight Key Health Benefits

Nectarines, closely related to peaches, plums, and cherries in the stone fruit family, are not only juicy and delicious but also rich in vitamins, minerals, antioxidants, and fiber. Their impressive nutritional profile delivers a host of health benefits, making them a valuable addition to any diet.

1. Aids Digestion  

A medium nectarine contains about 2.4 grams of fiber, which helps promote healthy digestion and regular bowel movements, reducing the risk of constipation. Nectarines provide both insoluble and soluble fiber: insoluble fiber helps move food through the digestive tract, while soluble fiber feeds beneficial gut bacteria and supports overall digestive health.

2. Offers Antioxidant Protection  

Nectarines are packed with powerful antioxidants like polyphenols, vitamin C, beta-carotene, and cryptoxanthin, with the highest concentrations found in the skin. These antioxidants help defend the body against free radicals, potentially lowering the risk of chronic disease and cellular damage. Vitamin C also helps support immune function and the production of collagen, vital for joint and skin health.

3. Supports Weight Management  

The fiber in nectarines promotes fullness without adding excess calories, supporting weight loss and maintenance. Additionally, fiber nourishes good gut bacteria and helps regulate fat metabolism. Research shows that those who eat more fruits and vegetables are better able to maintain a healthy weight as they age.

4. Strengthens Bones  

Nectarines and other stone fruits are good sources of vitamin K, a nutrient that supports healthy blood clotting and bone formation. Adequate vitamin K intake has been linked to a reduced risk of fractures and osteoporosis.

5. Improves Cardiovascular Health  

Regular consumption of nectarines may boost heart health due to their high fiber, antioxidant, and potassium content. Dietary fiber lowers cholesterol, improves insulin sensitivity, and reduces belly fat—all factors that decrease the risk of metabolic syndrome, heart disease, type 2 diabetes, and stroke. Potassium and antioxidants may help regulate blood pressure and decrease blood vessel inflammation.

6. Promotes Skin Health  

The polyphenols in nectarines have anti-aging, anti-inflammatory, and protective roles, supporting healthy, resilient skin.

7. Reduces Cancer Risk  

A diet rich in nectarines and other stone fruits may lower the risk of certain cancers, including prostate, breast, skin, and bladder cancers. This effect is largely attributed to natural polyphenols, which help protect cells from cancer-causing changes.

8. Supports Eye Health  

Nectarines are a source of the antioxidants lutein and zeaxanthin, which protect the retina and lens from age-related damage and support healthy vision.

Nutritional Profile of Nectarines  

A medium nectarine (about 142 grams) contains approximately:

- Calories: 60

- Fiber: 2.4 g

- Carbohydrates: 15.1 g

- Protein: 1.5 g

- Calcium: 8.5 mg

- Potassium: 285 mg

- Magnesium: 12.8 mg

- Phosphorus: 36.9 mg

- Vitamin C: 7.7 mg

- Copper: 0.12 mg

- Niacin (vitamin B3): 1.57 mg

- Zinc: 0.24 mg

- Iron: 0.4 mg

- Lutein + zeaxanthin: 185 mcg

These nutrients contribute to strong bones, immune support, healthy skin, heart, and muscle function, and efficient energy production.

In summary, nectarines are a flavorful, nutrient-dense fruit that can benefit digestion, heart health, weight management, bone strength, skin appearance, cancer risk, and eye health. Adding nectarines to your diet is an easy, delicious way to enhance your overall wellness.