9 Health Benefits of Nectarine

Health benefits of Nectarine include preventing various types of cancer, improve skin health, reduce the cholesterol level, prevents the risk of Osteoporosis, Improves energy level, improves digestion

Updated: June 4, 2018


The Nectarine is a delicious fruit cultivated in many regions throughout the world with numerous health advantages. The scientific name of Nectarine is Prunus persica var. nucipersica. It belongs to the Genus Prunus. It is believed that this delicious fruit is native to Northwest China, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Nectarine it has lots of health benefits. Among that some of the health benefits of Nectarine include preventing various types of cancer, improve skin health, reduce the cholesterol level, prevents the risk of Osteoporosis, Improves energy level, improves digestion, contain antibacterial and antioxidant content, boost immune system, improves cardiovascular health,  improves bone Health, and prevents macular degeneration. 

Nutritional Value of Nectarine:

Nectarine contains lots of Vitamin, Minerals and other components. Some of the vitamins Nectarine has Vitamin C, Vitamin A, Vitamin E, Vitamin K, Riboflavin, Thiamin, Riboflavin, Folate, Niacin, Pyridoxine, Pantothenic acid and Choline.  Nectarine also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Nectarine also contains minerals such as calcium, magnesium, iron, protein and zinc. The best part of the Nectarine is, it contains zero cholesterol.  Nectarine also contains some phyto-nutrients, such as Beta-carotene, Beta- Crypto-xanthin. 

Nectarine Prevents Various Types of Cancer:

The Nectarine is highly rich in antioxidant content, such as phenolic and flavonoids, which is very beneficial for our overall health and also to prevent various types of cancer disease in our body. Antioxidant fights against free radicals and stabilize those free radicals from oxidative damage to our healthy cells. These free radicals are the main cause for various types of cancer in our body. Different studies have been proven that consumption of Nectarine on a regular basis can prevent various types of cancer, such as colon cancer, breast cancer, stomach cancer, etc. 

Nectarine Improves Digestive Health:

The Nectarine is highly rich in water and dietary fiber, which is very beneficial for our digestive health and also prevents various types of digestive disease, such as constipation, bloating, flatulence, etc. Fiber present in Nectarine helps to add bulk to our stomach that ensure the smooth elimination of stool from our body in time. Different studies have been proven that consumption of Nectarine on a regular basis, can improve the production of digestive juice and enzymes in our stomach, which helps to digest the complex protein, carbohydrate and fat. Beside this Nectarine is also contains high amount of antioxidant which protect our digestive organ from oxidative damage caused by free radicals, thus prevent the risk of colon cancer. 

Nectarine Prevents Bone Disease:

The Nectarine is highly rich in calcium and phosphorus, which is very important for our bone and teeth because it helps to improve the bone density and keep our bone stronger and healthy. Different studies have been proven that consumption of Nectarine on a regular basis can help in repairing and the growth of bone tissues. Apart from this Nectarine highly rich in various types of antioxidants, such as Vitamin C, which is also very beneficial for our bone health, vitamin C helps to promote the absorption of calcium in our body and it also helps to prevent the oxidative damage to our bone tissue and prevent the macular degeneration of bone. So to keep our bone strong and healthy, we should eat Star Apple on a regular basis in our daily diet. Beside this Nectarine contain high amount of vitamin K, which helps in preventing the loss of bone mineralization, thus helps in preventing the risk of Osteoporosis. 

Nectarine Prevents the Risk of Anemia:

The Nectarine is highly rich in iron, which is very beneficial for our overall health and it also helps to prevent the risk of anemia. As we all know anemia is a disease of iron deficiency in our body. So consumption of Nectarine on a daily basis can improve iron in our body and helps to prevent anemia. 

Nectarine Improves Cardiovascular Health:

Due to the high amount of fiber present in Nectarine, this is very beneficial for our cardiovascular health and prevents various types of cardiovascular disease, such as heart attack, heart stroke, etc. Fiber help to reduce the bad cholesterol level from our body, such as LDL cholesterol and also helps to increase the good cholesterol level in our body, such as HDL cholesterol and control the cholesterol level in our body. 

Nectarine Improves Immune System:

The Nectarine is highly rich in vitamin C, which is very beneficial for our immune system. Vitamin C helps to improve the production of white blood cells in our body, which is the important element of our immune system that protect our body from foreign invaders, such as bacteria and virus and it also protect our immune system cells from oxidative damage caused by free radicals. Besides these, different studies have been proven that consumption of Nectarine on a regular basis can prevent various common diseases, such as cold, flu, cough, fever, etc. 

Nectarine Improves Eye Health:

Due to the high amount of beta-carotene found in Nectarine, which further converted into vitamin A in our body is very beneficial in preventing retina damage. Beside this vitamin A is an antioxidant, which protects our eye cells from oxidative damage caused by free radicals. Different studies have been proven that consumption of Nectarine can prevent macular degeneration, night blindness, cataract, etc. 

Nectarine Improves Skin Health:

Due to the high amount of Vitamin C found in Nectarine, it is very good for our skin health and it also helps to prevent various types of skin related issues. Vitamin C is a strong antioxidant, which fight against free radicals and protect our skin from oxidative damage and prevent various types of age related skin problems, such as wrinkles, dark spots, signs of aging, etc.

Nectarine Helps in Weight Loss:

The Nectarine is highly rich in dietary fiber, which is very beneficial to control our body weight. Fiber helps to keep our stomach feel fuller for a longer period of time and control our urge of eating again and again; this is the main cause of obesity or overweight. Beside this Nectarine is very low in calories, consumption of 100 grams Nectarine can only provide 44 calories of energy, so it can control our daily calorie intake that is very essential in weight loss. 

Health Benefits of Nectarine

Nutritional Facts Of Nectarines, raw


Nutrient Unit Value per 100 g
Waterg87.59
Energykcal44
Proteing1.06
Total lipid (fat)g0.32
Carbohydrate, by differenceg10.55
Fiber, total dietaryg1.7
Sugars, totalg7.89
Calcium, Camg6
Iron, Femg0.28
Magnesium, Mgmg9
Phosphorus, Pmg26
Potassium, Kmg201
Sodium, Namg0
Zinc, Znmg0.17
Vitamin C, total ascorbic acidmg5.4
Thiaminmg0.034
Riboflavinmg0.027
Niacinmg1.125
Vitamin B-6mg0.025
Folate, DFEµg5
Vitamin B-12µg0.00
Vitamin A, RAEµg17
Vitamin A, IUIU332
Vitamin E (alpha-tocopherol)mg0.77
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg2.2
Fatty acids, total saturatedg0.025
Fatty acids, total monounsaturatedg0.088
Fatty acids, total polyunsaturatedg0.113
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0

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