Top 6 health benefits of nectarines

Discover our full range of health benefit guides and find out more about the health credentials of other fruit such as apricots and plums.

Nutritional profile of nectarines

An 80g serving provides:

• 32kcal / 137kJ
• 1.1g protein
• 7.2g carbohydrates
• 7.2g sugar
• 1.3g fibre
• 30mg vitamin C

An 80g serving counts as one of your five-a-day – that's roughly one nectarine.

Top 6 health benefits of nectarines

1. Rich in protective plant compounds

Nectarines are a useful source of protective plant compounds, including vitamin C, carotenoids, flavonoids and phenols. These plant compounds act as defence chemicals and play a similar protective role for us, supporting our immune system and heart, and potentially helping to protect us from certain forms of cancer, too.

One of the plant compounds provided by nectarines is gallic acid, research suggests it may have potential benefits in a number of conditions including diabetes, as well as certain cancers, brain health and obesity.

2. May support vision and protect eyesight

The nectarine’s yellow or orange flesh is indicative of a rich carotenoid content; the darker the colour, the richer that particular variety is likely to be. Carotenoids are plant-based sources of vitamin A, and play numerous roles in the body, including protecting our eyes and vision.

Lutein is one of the many carotenoids found in nectarines, and plays a key role in supporting eye health, and cognitive function in the elderly.

3. May support youthful skin

Because nectarines are a useful source of carotenoids, they may also play a beneficial role in skin health, including protecting against the ageing effects of environmental elements like UV light, pollution and smoking. Another useful nutrient, copper, appears to stimulate collagen, the protein that gives skin its youthful plumpness and elasticity.

4. May support the cardiovascular system

Diet is an important factor when it comes to supporting the heart, and fruit may be one of the most important dietary components. Nectarines are rich in protective plant compounds and antioxidants that are known to support heart health.

5. May maintain digestive transit

Nectarines are a rich source of dietary fibre that helps prevent constipation and maintain normal gastric transit. They also contain the sugar sorbitol, which is recommended for managing constipation when consumed through stone fruits such as apricots, peaches and plums.

6. May support gut health

Because nectarines are rich in fibre, plant defence chemicals and sorbitol, they are likely to have an influence on the community of microbes that live in our gut, called the gut microbiota.

Are nectarines safe for everyone?

Although generally recognised as safe and healthy, there are some people that may be allergic to stone fruit. Speak to your GP if you experience any concerning symptoms after eating a nectarine.

Read more from the NHS website about allergy symptoms.

Nectarines are high in fructans, a type of sugar that is easily fermented by gut bacteria and may trigger irritable bowel symptoms in some people. For this reason, nectarines are often restricted during a low FODMAP diet.

Overall, are nectarines healthy?

Nectarines are a delicious addition to the diet and offer numerous health benefits, from supporting eye, skin and gut health, to protecting the heart and cardiovascular system. Enjoy fresh during the summer season unless you have a stone fruit allergy or gut sensitivity.

Healthy nectarine recipes

Summer fruit quinoa salad
Barley couscous & prawn tabbouleh
Charred nectarine & prosciutto panzanella
Almond crêpes with avocado & nectarines
Herby feta & nectarine salad with lemon poppy seed dressing

Now read:

The health benefits of raspberries
The health benefits of watermelon
The health benefits of strawberries
The health benefits of cherries
Top 10 health benefits of apricots

This page was reviewed on 6 June 2024 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.