Love Nectarines? Here’s What Happens When You Eat Them Often

Nectarines, closely related to peaches, are nutrient-rich fruits that offer a wide range of health benefits. Packed with vitamins, minerals, fiber, and antioxidants, they can be a delicious and powerful addition to your daily diet.

Aids in Digestion

One medium nectarine contains around 2.4 grams of dietary fiber, which supports healthy digestion and regular bowel movements. This fruit provides both soluble fiber feeding beneficial gut bacteria and insoluble fiber, which helps move food through the digestive tract. A diet high in fiber can also reduce constipation and improve overall gut health.

Offers Antioxidant Protection

Nectarines are rich in antioxidants such as vitamin C, polyphenols, and carotenoids like beta-carotene and cryptoxanthin. These compounds help neutralize free radicals, unstable molecules that can damage cells and lead to chronic conditions. The skin of nectarines holds the highest concentration of antioxidants, making it beneficial to eat the fruit unpeeled when possible.

Promotes Healthy Weight Management

High in fiber but low in calories, nectarines can help you feel fuller for longer, supporting healthy weight maintenance or weight loss goals. Research suggests that people who consume more fruits and vegetables have a lower risk of weight gain over time.

Strengthens Bones

Nectarines contain vitamin K, which plays an important role in bone strength and helps reduce the risk of osteoporosis and fractures. Along with calcium and magnesium, these nutrients contribute to maintaining healthy bone density.

Improves Cardiovascular Health

Stone fruits like nectarines may benefit heart health due to their fiber, antioxidants, and potassium content. Fiber helps lower LDL cholesterol ("bad cholesterol"), while potassium aids in maintaining healthy blood pressure levels. Studies show that eating 30–40 grams of fiber per day can reduce the risk of metabolic syndrome a group of conditions that raise the likelihood of heart disease and type 2 diabetes.

Supports Skin Health

Nectarines are rich in polyphenols that help fight inflammation and promote youthful, healthy-looking skin. Vitamin C further enhances skin health by boosting collagen production, which improves elasticity and reduces fine lines.

Reduces Cancer Risk

A diet rich in colorful fruits like nectarines has been linked to a lower risk of several cancers, including breast, skin, and bladder cancer. Polyphenols, the natural plant compounds found in nectarines, have antioxidant and anti-inflammatory properties that support cellular health.

Protects Eye Health

The lutein and zeaxanthin in nectarines are powerful antioxidants that protect the eyes from age-related damage, including macular degeneration. These nutrients help filter harmful blue light and maintain the health of the retina.

Nutritional Profile of Nectarines

One medium-sized nectarine (142 grams) provides approximately:

• Calories: 60

• Fiber: 2.4 g

• Carbohydrates: 15.1 g

• Protein: 1.5 g

• Potassium: 285 mg

• Vitamin C: 7.7 mg

• Niacin (Vitamin B3): 1.57 mg

• Lutein + Zeaxanthin: 185 mcg

The combination of vitamins and minerals, including copper, calcium, and magnesium, helps support energy production, bone health, and nerve function.

Key Takeaways

Nectarines are not only refreshing and delicious but also packed with essential nutrients that benefit digestion, heart health, skin, and eyes. Adding them to your meals or snacks can provide long-term health advantages.

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