Nectarines, a stone fruit closely related to the peach but distinguished by their smooth, fuzz-free skin, offer a sweet-tart flavor profile that makes them a popular summer treat. They are a variety of the species Prunus persica and share the juicy, fragrant flesh common to their cousins. Nectarines are a valuable addition to a diet, providing a range of nutrients that support general well-being.
Essential Nutritional Profile
A single medium-sized nectarine is notably low in calories, typically providing about 62 kilocalories. The fruit is composed primarily of carbohydrates, with approximately 15 grams per serving, most of which are natural sugars. It contains minimal fat (less than 0.5 grams) and about 1.5 grams of protein, making it an energy-efficient food source.
Nectarines are a valuable source of dietary fiber, delivering about 2.4 grams per medium fruit. The fruit also contains several important micronutrients, including Vitamin C (8.5% to 13% of the Daily Value, or DV), Copper (about 14% of the DV), and Potassium (about 6% of the DV). Additionally, the fruit contains smaller amounts of Vitamin A, Niacin (Vitamin B3), Magnesium, and Iron.
Functional Health Advantages
The combination of nutrients in nectarines translates into several specific benefits for the body, beginning with strong antioxidant support. Nectarines contain various protective plant compounds, including Vitamin C, carotenoids like beta-carotene and lutein, and flavonoids. These antioxidants work by neutralizing free radicals, which are unstable molecules that can cause oxidative stress and cellular damage over time.
The fiber content plays a direct role in supporting digestive function and gut health. Nectarines contain both soluble and insoluble fiber. The insoluble type adds bulk to stool, promoting regular bowel movements and helping to prevent constipation. Soluble fiber dissolves in water and acts as a prebiotic, serving as food for the beneficial bacteria in the gut microbiome.
Nectarines also offer support for skin and vision, primarily due to their carotenoid content. The yellow or orange color of the flesh indicates the presence of beta-carotene, which the body converts into Vitamin A, a nutrient necessary for maintaining healthy skin and mucous membranes. Specific carotenoids like lutein and zeaxanthin accumulate in the eye’s macula and retina, where they help filter harmful blue light. Studies suggest that consuming foods rich in lutein may help reduce the risk of cataracts and age-related macular degeneration.
The high water content of nectarines, combined with their Potassium levels, assists the body in maintaining proper hydration and electrolyte balance. Potassium is an important mineral that helps regulate fluid balance and plays a part in muscle contractions and nerve signals. This function is beneficial for maintaining healthy blood pressure levels, contributing to cardiovascular health.
Incorporating Nectarines into Your Diet
When selecting nectarines, look for fruit with a rich, uniform background color, avoiding any with a green tint, as this suggests under-ripeness. The fruit should feel plump and yield slightly to gentle pressure, indicating ripeness, but should not be overly soft or mushy. The presence of a sweet fragrance is also a good indicator of flavor.
If the fruit is firm, allow it to ripen at room temperature on the counter. Once the nectarines have reached the desired softness, they can be refrigerated to slow further ripening, typically lasting for three to five days. Nectarines are versatile and can be enjoyed simply sliced, or added to oatmeal and smoothies. They hold up well when cooked, making them suitable for grilling, baking, or incorporating into savory dishes like salads with cheese and nuts.