In addition to being some of the most flavorful summer fruits, nectarines also rank high nutritionally due to providing so many health benefits and protecting against a number of serious conditions such as obesity and xeropthalmia, an eye condition that affects the conjunctiva and cornea of the eye.
Xeropthalmia is believed to occur as a result of vitamin A deficiency and nectarines are a very good source of vitamin A. The fruit contains other health-positive compounds such as potassium, beta carotene, vitamin C and vitamin B6.
Nutritional profile of nectarines
One medium-sized nectarine provides 62.5 calories, 15.0 grams carbohydrates of which 11.2 grams are sugars, 1.5 grams protein, 0.5 grams fat and 124 grams water. The fruit is extremely low in saturated fat and a good source of dietary fiber, niacin, and vitamin A.
Vitamins
Vitamin A 471 IU
Vitamin C 7.7 mg
Vitamin E 1.1 mg
Vitamin K 3.1 mg
Niacin 1.6 mg
Folate 7.1 mcg
Pantothenic acid 0.3 mg
Choline 8.8 mg
Betaine 0.3 mg
Minerals
Calcium 8.5 mg
Iron 0.4 mg
Magnesium 12.8 mg
Phosphorus 36.9 mg
Potassium 285 mg
Zinc 0.2 mg
Copper 0.1 mg
Manganese 0.1 mg
How compounds found in nectarines support good health
Role of flavonoids
Many of the health benefits that nectarines provide are tied to the flavonoids in the fruit. Flavonoids are plant chemicals or plant pigments that have been under scientific research for a long time and studies have shown they have a powerful impact on health. Flavonoids provide antioxidant support and assist the body in many other ways including:
- Protecting the skin against environmental toxins
- Regulating blood pressure levels in the body
- Supporting proper bran function
- Preventing diabetes
- Reducing the risk of obesity and support weight management
- Providing cardiovascular support
- Helping with inflammation in the body
- Preventing chronic diseases
- Ensuring good neurological health
- Reducing the risk of coronary heart disease
- Preventing different types of cancer
- Improving vascular function
Role of potassium
Rich in potassium, nectarines can reduce the risk of stroke if consumed regularly and improve bone health. Potassium plays a very essential role in the body, that of regulating proper function of the cells, the tissues, and the organs. Also an electrolyte, potassium regulates bodily fluids and enhances muscle control.
Foods such as nectarines that contain a lot of potassium keep the body hydrated and maintain balanced potassium levels, which contribute to overall health but particularly heart health and health of the nervous system. When potassium levels are higher or lower than normal, the heart starts functioning improperly.
Too much potassium in the body can lead to hyperkalemia whereas low potassium levels can trigger hypokalemia, both conditions presenting symptoms such as dehydration, nausea or muscle cramps among others.
Eating one nectarine per day keeps potassium at normal levels provided the amount of potassium ingested from other foods isn’t too high.
Nectarines – Did you know
- They’re sometimes called hairless or shaved peaches.
- They are not a plum.
- They are a type of peach.
- They grow on trees.
- There are hundreds of varieties of nectarines.
- Freestone nectarines have the seed coming away easily.
- Clingstone nectarines have the seed coming away with difficulty, hence the cling.
- Nectarines vary by color from white-fleshed to vibrant orange.
- Soft nectarines are great for making sorbet.
- Nectarines are among the fruits with highest pesticide level, so are best to buy organic.
- They’re hand-picked.
- They are believed to originate in China.
- Are good to serve with fish.
- Marinated nectarines make a fantastic ice cream topping.