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What is a nectarine?
[]Nectarines are a round stone fruit. They have a smooth, firm skin on the outside and a white-yellow flesh inside – both of which are edible – and in the centre, a hard stone or kernel, which is inedible. Nectarines are related to peaches, but don’t have the same fuzzy skin.
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[]Health benefits of nectarines include:
- Rich in protective plant compounds
- May support vision and protect eyesight
- May support youthful skin
- May support the cardiovascular system
- May maintain digestive transit
- May support gut health
[]Discover our full range of
health benefit guides and find out more about the health credentials of other fruit such as
apricots and
plums.
Nutritional profile of nectarines
[]An 80g serving provides:
- 32kcal / 137kJ
- 1.1g protein
- 7.2g carbohydrates
- 7.2g sugar
- 1.3g fibre
- 30mg vitamin C
[]An 80g serving counts as one of your five-a-day – that’s roughly one nectarine.
[]
More like this
Top 6 health benefits of nectarines
1. Rich in protective plant compounds
[]Nectarines are a useful source of
protective plant compounds, including vitamin C, carotenoids, flavonoids and phenols. These plant compounds act as defence chemicals and play a similar protective role for us, supporting our immune system and heart, and potentially helping to protect us from certain forms of cancer, too.
[]One of the plant compounds provided by nectarines is
gallic acid, research suggests it may have potential benefits in a number of conditions including diabetes, as well as certain cancers, brain health and obesity.
2. May support vision and protect eyesight
[]The nectarine’s yellow or orange flesh is indicative of a rich
carotenoid content; the darker the colour, the richer that particular variety is likely to be. Carotenoids are plant-based sources of vitamin A, and play numerous roles in the body, including
protecting our eyes and vision.
[]
Lutein is one of the many carotenoids found in nectarines, and plays a key role in supporting eye health, and
cognitive function in the elderly.
3. May support youthful skin
[]Because nectarines are a useful source of
carotenoids, they may also play a beneficial role in skin health, including protecting against the
ageing effects of environmental elements like UV light, pollution and smoking. Another useful nutrient,
copper, appears to stimulate collagen, the protein that gives skin its youthful plumpness and elasticity.
4. May support the cardiovascular system
[]Diet is an important factor when it comes to supporting the heart, and
fruit may be one of the most important dietary components. Nectarines are rich in protective plant compounds and antioxidants that are known to support heart health.
5. May maintain digestive transit
[]Nectarines are a rich source of dietary fibre that helps prevent constipation and maintain normal gastric transit. They also contain the sugar
sorbitol, which is
recommended for managing constipation when consumed through stone fruits such as apricots, peaches and plums.
6. May support gut health
[]Because nectarines are
rich in fibre, plant defence chemicals and sorbitol, they are likely to have an influence on the community of microbes that live in our gut, called the
gut microbiota.
Are nectarines safe for everyone?
[]Although generally recognised as safe and healthy, there are some people that may be allergic to stone fruit. Speak to your GP if you experience any concerning symptoms after eating a nectarine.
[]Read more from the
NHS website about allergy symptoms.
[]Nectarines are high in fructans, a type of sugar that is easily fermented by gut bacteria and may trigger irritable bowel symptoms in some people. For this reason, nectarines are often restricted during a
low FODMAP diet.
Overall, are nectarines healthy?
[]Nectarines are a delicious addition to the diet and offer numerous health benefits, from supporting eye, skin and gut health, to protecting the heart and cardiovascular system. Enjoy fresh during the summer season unless you have a stone fruit allergy or gut sensitivity.
Healthy nectarine recipes
[]
Summer fruit quinoa saladBarley couscous & prawn tabboulehCharred nectarine & prosciutto panzanellaAlmond crêpes with avocado & nectarinesHerby feta & nectarine salad with lemon poppy seed dressing
Now read:
[]
The health benefits of raspberriesThe health benefits of watermelonThe health benefits of strawberriesThe health benefits of cherriesTop 10 health benefits of apricots
[]
This page was reviewed on 6 June 2024 by Kerry Torrens.
[]
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
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[]
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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