8 Ways in Which Nectarines Can Benefit Your Health

Nectarines are summertime fruits with a smooth and shiny appearance and delicious taste. It is rich in vitamins and minerals and is therefore extremely beneficial for health.

Nectarines are rich in vitamin C, niacin, potassium, copper, and fibers and also contains lutein, zeaxanthin, and other phytochemicals. Apart from all of these, it is also low in calories and fats.⁽¹⁾ It is therefore beneficial in the following ways:

• Promoting weight management
• Boosting immunity
• Reducing blood pressure
• Increasing longevity
• Improving skin health
• Preventing cancer

The health benefits of nectarines are due to their nutrient content, making them important for health in a different aspects.

1. Weight Management

   There are different ways in which nectarines can help in weight management. They are sweet and along with this lower in calories and fats. These can therefore be substituted for the sugary desserts and will not increase the weight as well.⁽²⁾ Also, being high in fiber nectarines give a feeling of fullness, which may reduce overeating.

2. Improves Skin Health

   It was noted in research that vitamin A and copper are the two nutrients that are good for skin health.⁽³⁾ These two are present in nectarines.

   Vitamin A plays the role of protecting the skin from UV radiations and preserves skin thickness. Copper stimulates the maturation of collagen, which is a protein important for skin elasticity. Niacin present in nectarines helps in keeping skin healthy.⁽⁴⁾

3. Reduces Blood Pressure

   Blood pressure puts a person at risk of heart disease.⁽⁵⁾ If not controlled it can affect the kidney and brain as well. Intake of potassium-rich foods helps in reducing blood pressure and also the risk of related health conditions.⁽⁶⁾ Nectarine also contains potassium and can serve to be helpful in this condition.

4. Boosting Immunity

   Nectarines contain vitamin C, which is important for supporting the immune system. Deficiency of vitamin C is related to decreased immunity and a higher risk of infection.⁽⁷⁾ Vitamins improves immunity by strengthening the skin’s protection against pathogen and disease-causing microbes and boosting the ability of immune cells to kill pathogens and reducing tissue damage.

5. Lowers the Risk of Cancer

   The phenolic compounds present in nectarines lower the risk of cancer.⁽⁸⁾ A study was conducted on 470,000 adults found that increased fruit intake including nectarines decreased the risk of lung cancer in men. It could be due to the antioxidant activity of these fruits.⁽⁹⁾

6. Reduces Pregnancy Risk

   Nectarines can help in reducing the risks associated with pregnancy. High blood pressure is related to several adverse effects including premature birth, cesarean section, and maternal death. Increasing potassium intake can help prevent it.⁽⁶⁾ Ensuring potassium-rich food intake can help in ensuring healthy and safe delivery.

7. Help in Preventing Anemia

   Nectarines can help in preventing anemia, a condition that results due to lack of hemoglobin or the red blood cells. Nectarine is rich in vitamin C that supports iron intake. They convert this mineral into a more easily absorbable form in the body.⁽⁷⁾ They can also be paired with iron-rich foods to enhance their role in preventing anemia.

8. Contain Disease-Fighting Antioxidants

   Nectarines are in rich antioxidants, along with vitamin C. Antioxidants benefit the body by reducing the oxidative stress caused by the imbalance of free radicals in the body. Oxidative stress is the main cause of illness in the body including diabetes, Alzheimer’s, and heart disease.^(8,9)

   The antioxidants present in nectarine are flavonoids and anthocyanin, which also give the aroma, taste, and appearance to many fruits and vegetables.⁽⁹⁾

   Flavonoids prevent the age-related decline in brain function and anthocyanin reduces inflammation and risk of heart disease.^{(10, 11)}

   Nectarines are nutrient-rich compounds and a good source of vitamin C, vitamin A, and fiber. It is also low in calories and fats and is beneficial for numerous health conditions. As a summertime fruit, it can be the best seasonal addition to the diet.