9 Surprising Nectarine Health Benefits

Nectarine health benefits have a long history of being praised for their health benefits. Fruits are an important part of a healthy diet, and nectarines are no exception. Nectarines are actually closely related to peaches. They are both members of the genus Prunus which includes plums, apricots, cherries, almonds, and peaches. And like peaches, they are grown throughout temperate areas around the world.

The scientific name for nectarines is Prunus persica . This comes from Prunus being the genus name and persica meaning peach-like. Nitorgenum is also related to these fruits even though they are not actually in the peach genus. They are still closely related members of the rose family.

The nectarine has a smooth, fuzzy skin when ripe and is usually yellow to orange in color with red blush on some cultivars. It has many small, brownish-pink colored dots over its surface which are known as lenticels. These are openings that allow air exchange between nectarines and their environment. The nectarine is also juicy and has an almost melting texture because of its high water content.

Related: The Fruit That Brings Good Fortune And Health

Nectarine fruit development starts with flowering in the late spring or early summer depending on where it is being grown. The nectarine will then develop into either a freestone nectarine or a clingstone nectarine. Freestone nectarines are where the pit can easily be removed from the fruit. Clingstone nectarines are where the pit is more firmly attached to the fruit and requires some force to remove it.

Nectarine health benefits actually come from a few different things. For starters, nectarines are a good source of Vitamin A and C. They are also a good source of dietary fiber, potassium, and magnesium. All of these nutrients work together to provide a wealth of health benefits.

Some of the nectarine health benefits include improved heart health, reduced risk of cancer, improved brain function, better digestion, and stronger bones. Let’s take a look at nectarine health benefits in more detail.


Some people believe that nectarines can help to improve digestion. The skin of nectarines is high in dietary fiber, which can help to keep the digestive system functioning properly. Nectarine juice is also high in enzymes, which can help to break down food and absorb nutrients.

Related: 7 Ways to Boost Digestion You Never Knew Existed + [Video]

Skin Care

Nectarines are also a good source of antioxidants, which can help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells in the body. Antioxidants can help to neutralize these molecules and protect the cells.

Immune System

Nectarines are a good source of vitamin C, which is important for the immune system.

Blood Pressure

Potassium is an important nutrient that has many nectarine health benefits. It helps to regulate blood pressure and prevent high blood pressure. Potassium also works with sodium in the body, which can help control fluid balance. This can play a role in the nectarine diet benefits to reduce water weight.

Brain Function

Nectarines are also good sources of niacin, another one of nectarine health benefits. Niacin helps to improve brain function by increasing the levels of serotonin in the brain. Serotonin is involved in regulating moods and controlling depression, stress, anger, appetite, sleep patterns, sexual behavior, and pain sensation.

Related: 5 Hobbies That Train Your Brain to Stay Mindful

Stress Relief

Nectarines are also full of norepinephrine, another chemical nectarine health benefit. Norepinephrine is responsible for nectarine diet benefits because it reduces the effects of stress. It works by stimulating alpha brain waves, which can improve memory and help to combat anxiety.

Heart Health

Vitamin A nectarine health benefits are important for heart health because it helps to lower cholesterol levels in the blood. Vitamin C nectarine health benefits play an important role as well since they help to reduce inflammation throughout the body, including blood vessels that supply oxygen to the heart. Nectarines also contain potassium nectarine health benefits, which have been shown to reduce the risk of stroke by regulating blood pressure.

Vitamins and Minerals

Nectarines are a good source of nutrients, including vitamins A and C, potassium, and fiber. They also contain antioxidants, which can help protect your body from disease. Nectarines are a good source of fiber, which can help keep you regular and may reduce your risk of heart disease and other health conditions. Fiber is important for overall health, and most people do not get enough of it.

Weight Loss

One nectarine has about 60 calories, and they are a good source of dietary fiber. Dietary fiber nectarine health benefits can help you feel full after eating nectarines, which may help with weight loss. Fiber also helps to regulate blood sugar levels, which can prevent spikes and crashes that can lead to cravings.

The best way to add nectarines to your diet is to enjoy them as part of a healthy snack or meal. Nectarine health benefits are many, so make sure to include nectarines in your next snack or meal.

Nectarines make a wonderful snack all by themselves.  All you have to do is pick one up and enjoy. They are a very versatile fruit, with many different uses. Let’s explore some of the ways that you can use nectarines in your daily routine.

Fun Ways to Add Nectarines to Your Diet

  • Nectarine salad

An easy way to add nectarines into your diet is to prepare them in a salad.  Sliced nectarines are great on top of salads, and they give it a nice refreshing flavor!

  • Nectarine smoothie

Smoothies are also another easy way to get extra fruit into your diet.  All you have to do is toss some nectarines into a blender with some other ingredients and you’re good to go.

  • Nectarine breakfast

If you’re looking for a way to add some fruit to your breakfast, why not try nectarines?  They make a great addition to oatmeal or yogurt, and they’re also deliciously eaten on their own.

  • Nectarine pizza

Yes, you read that right.  Nectarines can be used as an ingredient on pizza!  They add a delicious sweetness and juiciness that takes pizza to the next level.

  • Nectarine chicken

Adding nectarines to chicken is another great way to change up your dinner routine.

  • Nectarine pie

Of course, who could forget nectarine pie?  This is a classic dessert that is always a hit.

  • Nectarine jam

Jam is a great way to use up excess fruit, and nectarines make delicious jam.

  • Nectarine popsicles

And finally, for a fun summer treat, why not try nectarine popsicles?  They’re easy to make and they taste great!

So there you have it!  Some different ways to use nectarines in your everyday life. I’m sure you’ll find that they are a versatile and delicious fruit that you can enjoy in many different ways.