Nectarines, part of the stone fruit family along with peaches, plums, cherries, and apricots, differ from peaches by having smooth skin and coming in various shapes with red, yellow, or white pulp. They pack more nutritional punch than peaches, offering more vitamin A, vitamin C, potassium, and fiber, as well as rich amounts of antioxidants like vitamin E and flavonoids.
These nutrients can help with weight management and disease prevention, making nectarines a great addition to meals and snacks. Antioxidants in nectarines help protect cells from damage by neutralizing free radicals, which are compounds produced naturally by the body and through exposure to things like exercise, UV rays, cigarette smoke, and pollution.
Eating nectarines might aid in weight management by increasing feelings of fullness, as some studies suggest that fruit consumption is associated with weight loss, especially when fruit replaces higher-calorie foods. Research among overweight and obese women has shown that fruit consumption correlates with weight loss more effectively than vegetables. There’s evidence linking higher fruit intake to a lower risk of obesity and abdominal fat.
Despite low fruit consumption among adults, eating more fruits like nectarines can help achieve dietary goals. This can be particularly beneficial for the roughly 38 million Americans with diabetes or at risk of it. Increasing fruit intake could lead to positive changes in gut microbiota and a reduced risk of type 2 diabetes, as consuming fruit not only brings alterations in the gut microbiome but can also decrease the risks of death and serious complications in those already with diabetes.
The antioxidants in nectarines, such as anthocyanins, might provide cancer protection by preventing DNA damage and inhibiting the growth and spread of cancer cells. However, while antioxidants contribute to cancer prevention, they shouldn’t replace treatments.
As people age, maintaining a diet rich in fruits like nectarines could support a longer, healthier life by enhancing physical, mental, and social functioning. Higher fruit intake has been linked to lower risks of premature death and better aging outcomes, potentially due to the fiber content, which also reduces the risk of metabolic syndrome—a group of conditions raising the risk of heart disease, diabetes, and stroke.
More fiber, particularly from fruit, can lower the risk of high blood pressure, a leading cause of heart disease and stroke. Studies suggest that higher fruit consumption correlates with reduced stroke risk and lower blood pressure. Nectarines offer eye health benefits too, with antioxidants lutein and zeaxanthin helping to protect vision and guard against age-related macular degeneration.
A typical serving of nectarines provides various nutrients, including copper for nerve and immune health, and niacin (B3) for energy conversion and cell function. Although rare, some people may be allergic to nectarines, and they are high in FODMAPs, which might not suit everyone, particularly those with digestive issues like IBS. A low-FODMAP diet has been shown to relieve symptoms for those with IBS.
Nectarines can be enjoyed in many ways, either alone or added to dishes. They bring fiber and antioxidants to your diet, potentially protecting against chronic diseases like obesity, heart disease, diabetes, and cancer. Be cautious if you’re allergic to them, and consult a healthcare provider if you’re managing a condition like IBS. Whether raw or cooked, nectarines fit well into both sweet and savory recipes.
