The Most Staggering Health Benefits Of Nectarine

Have you heard of the nectarine fruit before? Well, good news, in this article you will not just know various information about it, but you will also get more. In fact, after you read this, you will be knowledgeable of the health benefits of nectarine, as well as some other important facts about it. So what are you waiting for, sit back, relax, and enjoy reading this article!

Nectarine: What is this?

Nectarine is a sweet and delicious fruit that is closely related to the fruit species, peach. The same as in peach, nectarine may also be popular as a drupe. A drupe is a fruit flesh enclosed by a hard seed. Furthermore, the nectarine is part of the genus  Prunus. This genus is a large group of trees that also comprises almonds, damson, and plums. The nectarine is highly valued in various parts of the world. this is mainly because of its unique taste, fragrant aroma, and juicy texture. Additionally, it is thought to have been originated in the country of China. From there, it spread to Persia and Central Asia to Europe through the ancient silk direction (route).

Moreover, the nectarine tree is deciduous and has arching branches. Also, it requires an icy winter season that is followed by a warm weather. It is for it to be able to properly develop its buds. The white or pinkish-white flower of it may appear in the early spring which may develop consequently into a beautiful fruit in the month of June. The nectarine fruit actually looks the same as what the peach looks like. However, the nectarine fruit has smaller and smoother surface, unlike the fuzzy surface of the peach. Furthermore, just like a peach, nectarine also features a vertical furrow, which extends from its stem up to the tip of it.

On the inside, the flesh of nectarine is juicy. And varying from what variety it is, it may be cream yellow or white in color and has a single hard seed in the middle. Note, the seed of nectarine is not edible. Varying on the seed, which is firmly attached to the flesh, nectarine may be classified into clinging or free-stone varieties.

Types of Nectarine

The fruit actually comes in three (3) main varieties, and all of which are great when you eat them fresh:

  • Semi-freestones and Freestones: as their name describes, the freestone variety includes the fruits whose flesh that can be separatable effortlessly from its seed. On the other hand, the flesh of the semi-freestone clings in specific parts of the pit only. In both of this variety, the fiber is not that tough.
  • Clingstones: the flesh on this particular variety of nectarine is actually attached to the pit or the stone of the fruit. Furthermore, the fiber may also get stuck in the teeth. This is the reason why this particular variety is generally for canning purposes.
  • Yellow and white flesh: the skin of these are actually dark red in color and has a smooth texture. The white ones are the sweeter and lesser acidic than the yellow ones. Which is a bit tangy in taste.

Nutritional Value of Nectarine

100 grams of nectarine may have:

PrincipleAmount% Daily Value                         
Energy44 Kcal2%
Carbohydrates10.55 grams8%
Protein1.06 grams2%
Total Fat0.32 grams1%
Cholesterol0 milligram0%
Dietary Fiber1.7 grams5%
Folates5 µg1%
Niacin1.125 milligrams7%
Pantothenic acid0.185 milligrams4%
Pyridoxine0.025 milligrams2%
Riboflavin0.027 milligrams2%
Thiamin0.034 milligrams3%
Vitamin A332 IU11%
Vitamin C5.4 milligrams9%
Vitamin E0.77 milligrams5%
Vitamin K2.2µg2%
Sodium0 milligram0%
Potassium201 milligrams4%
Calcium6 milligrams0.6%
Copper0.086 milligrams9%
Iron0.28 milligrams3.5%
Magnesium9 milligrams2%
Manganese0.54 milligrams2.5%
Phosphorus26 milligrams4%
Zinc0.17 milligrams1.5%
Carotene-ß150 µg
Crypto-xanthin-ß98 µg
Lutein-zeaxanthin130 µg

Health Benefits of Nectarine

Here are some of the most staggering health benefits of nectarine:

  • Helps in improving the cellular health: the phosphorus in nectarine is beneficial in improving the normal functioning of the tissues and cells. Furthermore, it is also beneficial in the repair of cells and in its maintenance.
  • Helps in taking care of the skin: the bioflavonoids in the fruit is beneficial in taking care of the skin. Furthermore, the vitamin C, beta-carotene, and lutein in it are also essential in improving and maintaining the skin.
  • Helps in boosting the immunity: the antioxidant properties of the fruit are beneficial in increasing the body’s ability to fight some infections. This is by promoting the antibodies synthesis.
  • Helps in improving the cardiac health: the regular consumption of this fruit may help in maintaining the cardiovascular health. Furthermore, the flavonoids in it may also be beneficial in the prevention of platelets clump.
  • Helps in preventing cancer: this is one of the most surprising health benefits of nectarine. The chlorogenic acid in the nectarine is essential in the prevention of various tumors and types of cancers like colon cancer. Research suggests that the beta-carotene in it is also essential in giving more protection against lung cancer.
  • Aids in weight loss: the fruit helps in promoting detoxification, meaning it is beneficial in binding the toxins in the colon wall. It does not just help in weight loss, it is also beneficial in lowering the body mass index.


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