They are sweet. They are juicy. They are also packed with nutrients and have a variety of different benefits. Whether eaten fresh, blended into smoothies, or added to salads, nectarines provide both taste and nourishment.
In this guide, we will look at the top benefits of nectarines and why adding them to your diet can be a simple step toward a healthier lifestyle. But first, we must take a deep dive into what a nectarine is.
The Origins of Nectarine
A nectarine is a smooth-skinned peach that grows in the warm regions of both the northern and southern hemispheres. Nectarines originated in China over 2000 years ago. Scientifically known as Prunus persica, the name reflects its journey from China to the West. Prunus is the Latin genus name for plums and cherries. Persica is derived from the Latin malum persicum, meaning ‘Persian Apple’.
Nectarines are identical to peaches except for one gene. This one gene makes peaches fuzzy and nectarines smooth. Nectarines travelled from China to Persia. From there, they went to Greece and Rome. It did not spread to northern Europe and England till the 16th century.
A raw nectarine contains 63 calories per 143g serving. The complete nutritional composition of a nectarine includes:
| Calories | Quantity |
| Total Fat | 0.5g |
| Total Carbohydrate | 15g |
| Dietary Fiber | 2.4g |
| Sugar | 11g |
| Protein | 1.5g |
| Calcium | 8.6mg |
| Iron | 0.4mg |
| Potassium | 287mg |
Source: https://www.nutritionvalue.org/Nectarines%2C_raw_nutritional_value.html
There are also different varieties of nectarines. Some of the popular ones include Fantasia Nectarine, Heavenly White Nectarine, Harko Nectarine, Hardired Nectarine, and Arctic Jay Nectarine.
There are many health benefits of nectarines. They are low in calories and can definitely be classified as a healthy food. So, what are these benefits?
Here are the Health Benefits of Nectarines
1. Improves Gut Health
The dietary fiber in nectarines helps digestion and maintains a healthy gut. Nectarine contains both soluble and insoluble fibers. Soluble fibers dissolve in water and bodily fluids. They boost the gut microbiome in your body. Insoluble fiber does not dissolve in the body but helps the food move along in your digestive system.
They also contain the sugar sorbitol, which is useful in managing constipation. Additionally, fiber from nectarine can lower blood pressure and decrease cholesterol levels.
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2. Helps Fight Diseases
Antioxidants can combat oxidative stress in the body. Over time, oxidative stress can cause diseases like diabetes and Alzheimer’s. Nectarines are full of antioxidants that can reduce oxidative stress in the body. The antioxidants present in nectarines are: Beta-carotene, chlorogenic acid, flavonoid, lutein, vitamin C, and zeaxanthin.
Flavonoids prevent age-related decline and improve brain function. Nectarines also boost phenolic compounds that protect you from any radical damage.
3. Reduces Risk of Cancer
One of the major benefits of nectarines is reducing the risk of cancer. Nectarines contain powerful health compounds that can block the growth of cancer cells. A study published in the National Library of Medicine concluded that an increase in the intake of nectarines decreased lung cancer risk in men. The study was conducted on over 47,000 adults ranging from ages 51 to 70.
More research is needed to link nectarines to reduced chances of catching cancer. But it is clear that eating fruits rich in antioxidants can reduce your chance of developing cancer.
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4. Improves Cardiovascular Health
It is very tricky to notice if you have high blood pressure. For the most part, it has no symptoms. But if it goes unnoticed, then it can cause severe health problems. These health problems include: Dementia, kidney damage, vision issues, and atherosclerosis. A buildup of plaque that narrows the arteries.
Getting enough potassium in your body can help you regulate your blood pressure and keep it in a healthy range. It can also reduce inflammation in the blood vessels. The soluble fiber present in nectarines can also reduce cholesterol, which is bad for your heart. Hence, one of the benefits of nectarines is improved heart health.
5. Helps in Maintaining Weight
This is one of the best benefits of nectarines. They can help you stay at a healthy weight. This is due to the fiber present in them. Fiber is good for weight management as it makes you feel full. This reduces unnecessary snacking and overeating. They are also low in overall calories and fat.
Replacing high-calorie snacks and sweets with fruits can aid in weight loss. And nectarines are one of the main fruits that can do this.
6. Improves Eye Health
Nectarine provides vitamin A. Deficiency of Vitamin A can lead to dry eyes, night blindness, and decreased vision. Nectarines also contain lutein and zeaxanthin. These carotenoids are two plant pigments that play a key role in reducing eye-related diseases. They also help prevent age-related macular degeneration, which is the leading cause of cataracts. One of the major benefits of nectarines is Improve the Eye health .
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7. Can Protect Skin
Nectarine contains vitamin C, niacin, vitamin A, and copper. Copper is important for the production of collagen. Niacin protects the skin from harmful UV rays. Consumption of fruits can increase hydration and reduce loss of water through the skin. This fruit can support skin moisture due to its high content of antioxidants.one Of the benefits of nectarines.
8. Reduces Health Risk During Pregnancy
This might be one of the biggest benefits of nectarines. Having a healthy blood pressure is important during pregnancy. With its rich potassium content, nectarines can help regulate blood pressure. Unhealthy blood pressure can lead to complications like premature birth and maternal stress.
Nectarines can also promote healthy cell growth and keep you hydrated during pregnancy. Hence, you can incorporate nectarines in a pregnancy diet for optimal fetal growth.
Those were some benefits of nectaries, but you might be wondering how exactly to blend them into your daily diet. Well, it is a very versatile fruit, and there are various ways in which you can consume nectarines. What are they?
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How to Incorporate Nectarines in Your Diet?
1. Desserts:
Nectarines are naturally sweet and juicy, making them a wholesome alternative to heavy dessert additives. They can be used in various pies and cobblers. Because it is similar to a peach, it can also be substituted for a recipe that has a peach.
2. Preservatives:
They can be turned into jams and pickles through preservation. Unlike processed spreads, nectarine preserves retain antioxidants and natural sugars, making them a healthier choice for breakfasts or snacks while supporting long-term storage without losing much of their nutritional value.
3. Salads:
You can incorporate nectarines in salads along with goat’s cheese, feta cheese, and other vegetables. Nectarines provide potassium, which supports heart health, and their vitamin C helps the body absorb iron from vegetables, making the salad not only refreshing but also highly beneficial.
4. Grilled:
Nectarines can be grilled and then used in both sweet and savoury dishes. They are often paired alongside cheese and ice cream. They offer a healthier alternative to calorie-heavy sauces, while delivering antioxidants and dietary fiber.
5. Sangria:
Nectarines can also be used in beverages. They are a good addition to fruit-based drinks like sangrias. Their hydrating quality and vitamin C content make them an excellent addition to summer drinks, while their antioxidants help support immune health.
Popular Recipes for Nectarines
1. Blueberry-Nectarine Lattice Pie
Ingredients: Barley-Cornmeal Crust, Unbleached all-purpose flour for rolling, ¾ cup (156 g) sugar plus more for sprinkling (optional), 3 tablespoons cornstarch, ½ teaspoon ground coriander, ¼ teaspoon salt, 1¾ pounds (792 g) blueberries (5¼ cups), 12 ounces (340 g) very ripe nectarines (about 3), pitted and cut into ½-inch dice, and 3 tablespoons fresh grapefruit juice.
If the dough has been chilled for over 2 hours, let it stand before rolling. Roll the larger disk into a 12-inch round on floured parchment, fit it into a 9-inch pie plate, and refrigerate. Roll the second disk into an 11-inch round, cut into strips, and chill. Mix sugar, cornstarch, coriander, salt, blueberries, nectarines, and grapefruit juice, letting stand while preheating the oven to 450°F. Place the filling in the crust, brush edges with water, and create a lattice top with the strips. Trim, fold, and crimp edges, then chill briefly if needed. Bake 30 minutes, reduce heat to 350°F, and bake 30–40 minutes more. Cool completely for at least 6 hours; it tastes best the next day.
2. Nectarine Jam
Ingredients: Fresh nectarines, granulated pure cane sugar, lemon juice, water.
Combine chopped nectarines, lemon juice, water, and sugar in a preserving pan over low heat, stirring until the sugar dissolves without simmering. Increase to a full rolling boil, cooking for 10 minutes or until the jam reaches 105°C (221°F). Test the set by placing a small amount on a chilled saucer; if it wrinkles when pushed, it’s ready. If not, boil for 2 more minutes and retest. Mash nectarines to the desired texture, skim off any surface scum, then ladle the hot jam into sterilized jars. Seal tightly with lids, cool, and store in a cool, dry, dark place.
3. Nectarine Sangria
Ingredients: 2 cups of nectarine puree, 1 cup of peach brandy, and 1 bottle of chilled prosecco or a dry white wine of your choice, along with 4 sliced nectarines. 2 pitted and chopped nectarines, 1½ cups of water, ½ cup of sugar, and a pinch of salt
To make the nectarine puree, cook chopped nectarines with water, sugar, and a pinch of salt in a small pan for 3–5 minutes until thickened, then blend until smooth and chill. In a pitcher, combine 2 cups of the puree with peach brandy and chilled prosecco, stirring well before adding the sliced nectarines. Serve immediately or let the mixture marinate in the fridge for enhanced flavor, and always serve chilled.
Conclusion:
The various health benefits of nectarines go far beyond their simple sweet taste. They are packed with fiber, vitamins, and antioxidants. These are the little things that can help your body. Their low-calorie content makes them a good food to satisfy sweet cravings. They are also very versatile and easy to mix in your daily diet. So, it is safe to say that consuming nectarines is a great way to keep your body fit and healthy.
FAQ
1. What is the difference between a nectarine and a peach?
A. The main difference between a nectarine and a peach is their skin. Nectarines have a smooth skin, while peaches have a fuzzy exterior.
2. Can nectarines help you stay hydrated?
A. Yes, nectarines have high water content and hence can help you stay hydrated.
3. How many nectarines can I eat a day?
A. The daily intake of fruits per day is 1.5-2 cups. Nectarine counts as 1 cup. Hence, you can have up to 2 nectarines per day.
