Nectarine: Important Things To Know

Important Things To Know About Nectarine - A to Z Fruit & Veg


The origins of nectarine can be traced back north-west region of China. The peach travelled to Europe through Persia. The peach belongs to the same family as cherry, apricot, almond and plum. Nectarines and peaches are very similar, possesses similar genes as well. The distinctive feature of the nectarine is the absence of fruit-skin trichomes (fuzzless fruit).

Health Benefits

Nectarines are similar to peaches but have a smooth skin. Eating nectarines is a healthy way to include many vitamins and minerals in your diet, and a medium-sized nectarine only has 60 calories. Choose a firm nectarine for a nutritious snack, or serve them sliced with a drizzle of honey for a nutrient-packed dessert. However you add nectarines to your diet, you will be doing something to benefit the quality of your health.

  1. Relief from obesity problems: Nectarines may prove useful in a condition of obesity and its associated complications. Research studies have shown that stone fruits such as nectarines contain bioactive compounds such as anthocyanins, catechin, chlorogenic acid and quercetin derivatives which have the potential to combat obesity-related medical conditions like diabetes and cardiac disorders. The anti-obesity and anti-diabetic qualities may work against the metabolic syndrome and decrease the oxidation of bad cholesterol, which is implicated in obesity-related heart diseases.
  2. Stronger immune defence: Inclusion of drupes such as nectarines aids in enhancing the immune defence mechanism of the body. The abundance of antioxidants such as vitamin C, zinc and other protective phenolic components in the fruit increase body’s ability to fight various infections by promoting the synthesis of antibodies. These defending components reduce the risk and intensity of diseases such as malaria and common cold and lead to a speedy recovery of wounds and other illnesses.
  3. Aids digestion: The problem of constipation can easily be dealt with nectarines. Potassium present in nectarines improves metabolism, regulates pH balance, assist in photosynthesis and helps with the digestion of carbohydrates
  4. Rich in Potassium: One medium-sized nectarine contains 285 milligrammes of potassium, an important mineral for overall body health and function. Potassium is a mineral that is necessary for electrical and cellular functions in the body. It plays a role in metabolism, regulates pH balance, assists with protein synthesis and helps with the digestion of carbohydrates.
  5. Food for pregnancy: Expectant mothers can benefit from the vitamin and mineral treasure present in nectarines, especially the folate content, which helps in reducing the risk of neural tube defects like spina bifida, and also contributes to the overall health of the mother and the baby. The abundance of potassium assists in preventing muscle cramps and keeps up the energy levels by building up the proteins. Fibre keeps up the digestive health and vitamin C content contributes to the proper growth and development of the muscles, teeth and blood vessels of the growing baby. So if you’re pregnant, the next time you feel hungry, just grab a nectarine and feel enriched!
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Important Things To Know About Nectarine - A to Z Fruit & Veg

Nutritional value

Water g 87.59
Energy kcal 44
Protein g 1.06
Total lipid (fat) g 0.32
Carbohydrate, by difference g 10.55
Fibre, total dietary g 1.7
Sugars, total – g 7.89


Calcium, Ca – mg 6
Iron, Fe – mg 0.28
Magnesium, Mg – mg 9
Phosphorus, P – mg 26
Potassium, K – mg 201
Sodium, Na – mg 0
Zinc, Zn – mg 0.17


Vitamin C, total ascorbic acid – mg 5.4
Thiamin – mg 0.034
Riboflavin – mg 0.027
Niacin – mg 1.125
Vitamin B-6 – mg 0.025
Folate, DFE – µg 5
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 17
Vitamin A, IU – IU 332
Vitamin E (alpha-tocopherol) – mg 0.77
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 2.2


Fatty acids, total saturated – g 0.025
Fatty acids, total monounsaturated – g 0.088
Fatty acids, total polyunsaturated – g 0.113
Fatty acids, total trans – g 0
Cholesterol – mg 0

Amino Acids


Caffeine – mg 0

Source: Livestrong, Stylecraze, Healthy Eating, USDA