Nectarines: Nutrition Facts and Health Benefits

Nectarines, with their smooth skin and juicy flesh, are more than just a delicious summer treat—they are a powerhouse of nutrients and bioactive compounds. Whether savored fresh, blended into smoothies, or sliced over cereal, nectarines offer an array of health-promoting benefits backed by scientific research. In this comprehensive article, we’ll explore the nutritional composition of nectarines and the ways these nutrients and phytochemicals can contribute to your overall health.

Nectarines Nutrition Facts

Nectarines are renowned not only for their flavor but also for their impressive nutritional profile. They deliver vitamins, minerals, antioxidants, and beneficial phytochemicals while being low in calories, making them an ideal choice for a healthy diet. Let’s take a closer look at the key nutrients and compounds found in this vibrant fruit.

Vitamins and Antioxidants

Nectarines are a notable source of vitamin C (ascorbic acid), providing roughly 5–14 mg per 100 grams in white-flesh varieties and 6–8 mg per 100 grams in yellow-flesh types 1. Vitamin C is essential for immune function, collagen synthesis, and acts as a potent antioxidant.

Carotenoids, particularly abundant in yellow-flesh nectarines (80–186 μg/100g), are natural pigments with provitamin A activity, vital for healthy vision and skin. White-flesh types contain far less carotenoids (7–14 μg/100g) 1 3.

Phenolic Compounds and Flavonoids

Phenolics are a group of plant compounds with strong antioxidant properties. Nectarines are rich in phenolic compounds, with significant varietal differences. White-flesh nectarines contain 14–102 mg per 100 grams, while yellow-flesh varieties range from 18–54 mg per 100 grams 1. Key phenolics include phloridzin dihydrate and chlorogenic acid—the latter reaching its highest concentration in the ‘Spring Bright’ cultivar 2.

Flavonoids such as naringenin and apigenin glycosides further bolster nectarine’s antioxidant and anti-inflammatory profile 7. Thinned (immature) nectarines have been shown to contain especially high levels of total phenols and flavonoids, making them a potent source for food and supplement industries 6.

Sugars and Acids

Fructose is the main sugar in nectarines, contributing to their sweet taste. The content varies among cultivars, with ‘Silver Queen’ containing up to 14.5 mg/100g 2. Organic acids—mainly malic, succinic, citric, and acetic acid—are responsible for the fruit’s refreshing tang.

Minerals

Mineral content in nectarines varies by genotype. For instance, ‘Silver Queen’ has a higher mineral concentration compared to other varieties, supporting electrolyte balance, nerve, and bone health 2.

Nectarines Health Benefits

Enjoying nectarines isn’t just a pleasure for your taste buds—it’s also a strategic choice for health and well-being. Packed with antioxidants, phenolics, vitamins, and minerals, nectarines have been linked to a range of protective health effects.

Antioxidant Power: Combating Oxidative Stress

One of the standout features of nectarines is their exceptional antioxidant capacity. This is primarily due to their rich phenolic content, which has been shown to contribute far more to antioxidant activity than vitamin C or carotenoids 1. Antioxidants help neutralize harmful free radicals, reducing cellular damage and the risk of chronic diseases.

• Phenolic content is strongly correlated with antioxidant capacity in nectarines, and this relationship holds true across different cultivars and growing conditions 1 4.
• Thinned nectarines—typically agricultural by-products—are especially rich in proanthocyanidins and flavonoids, compounds with strong antioxidant effects 6.

Anti-inflammatory and Analgesic Effects

Beyond antioxidant effects, nectarines (including their kernels) contain bioactive compounds with anti-inflammatory and pain-relieving properties:

• Alcoholic extracts from nectarine kernels have demonstrated significant anti-inflammatory, analgesic (pain-relieving), and antipyretic (fever-reducing) effects in animal studies 7.
• These effects are associated with a rich content of polyphenols and flavonoids, including naringenin and apigenin glycosides 7.
• Reducing inflammation is critical for preventing chronic diseases such as arthritis, cardiovascular disease, and even certain cancers.

Disease Prevention and Health Promotion

Regular consumption of fruits like nectarines is linked to a lower risk of chronic diseases. This benefit is attributed to their blend of vitamins (notably vitamin C), carotenoids, and a diverse array of bioactive phenolics:

• These compounds are believed to play a role in guarding against cardiovascular diseases, certain cancers, and metabolic disorders by reducing oxidative stress and inflammation 3 4.
• The specific phenolic profile of nectarines varies by variety, with some genotypes bred for higher bioactive content, potentially maximizing health benefits 4.

Longevity and Metabolic Health

Exciting research in animal models suggests nectarines may go beyond disease prevention and actively promote longevity:

• In Drosophila (fruit fly) studies, nectarine supplementation extended lifespan, improved reproductive health, and reduced oxidative damage 5.
• Nectarine extract influenced the expression of genes involved in glucose metabolism and oxidative stress response, suggesting potential benefits for metabolic health and resilience 5.
• Reduced expression of genes related to gluconeogenesis (such as PEPCK) and oxidative stress in supplemented animals hints that nectarines may help regulate blood sugar and support healthy aging 5.

Blood Sugar and Metabolic Regulation

Although most evidence comes from animal studies, the modulation of glucose metabolism genes by nectarine extract suggests possible benefits for humans:

• Nectarines may help maintain healthy blood sugar levels and protect against metabolic syndrome, making them a smart addition to a balanced diet 5.

Special Note: The Power of Varietal Differences

Not all nectarines are created equal! The content of antioxidants, vitamins, minerals, and phytochemicals can vary widely between cultivars:

• ‘Silver Queen’ stands out for higher mineral content, while ‘Spring Bright’ leads in phenolics and antioxidants 2.
• White- and yellow-flesh nectarines differ notably in both carotenoid and phenolic content, providing opportunities to tailor fruit choices based on desired nutritional benefits 1 2 4.

Conclusion

Nectarines are more than a sweet, refreshing fruit—they’re a nutritional powerhouse packed with compounds that support overall health and longevity. Here’s a summary of what we’ve covered:

• Rich in vitamins and minerals: Notably vitamin C, carotenoids (especially in yellow-flesh varieties), and essential minerals 1 2 3.
• Loaded with antioxidants: High levels of phenolic compounds and flavonoids offer potent protection against oxidative stress 1 2 4 6.
• Support inflammation control: Bioactive compounds in nectarines and their kernels exhibit anti-inflammatory and analgesic effects 7.
• Potential for disease prevention: Regular consumption is associated with lowered risk of chronic disease, thanks to a unique blend of nutrients and phytochemicals 3 4.
• May promote longevity and metabolic health: Animal studies suggest nectarines can extend lifespan and help regulate glucose metabolism 5.
• Varietal differences matter: Nutrient and antioxidant content can vary significantly between nectarine types, allowing for targeted health benefits 2 4.

For a delicious way to boost your nutrition, add nectarines to your diet and enjoy both their taste and their science-backed health benefits!