The benefits and harms of nectarines and how they differ from peaches

The benefits and harms of nectarines and how they differ from peaches


Have you heard of nectarines? Would you confuse this fruit with a peach fruit? Learn with us in the following sections about nectarines, their nutritional value, the many health benefits they provide to the body, the difference between them and peaches, in addition to their effect on weight, the colon, and some other important information that you may see benefit.

fruit nectarine

Nectarine is a sweet and delicious summer fruit with a smooth and shiny peel, similar to the common peach fruit. The main source of nectarine fruit is the country of China, and peaches have been replaced by nectarines in many regions.

Its fame lies in the fact that it contains a large variety of vitamins and minerals that are beneficial to the body, which in addition to its delicious taste, offers a variety of health benefits.

Nutritional value of nectarines

A medium-sized nectarine, or about 142 grams, contains the following nutrients:

  • 63 calories
  • 0.5 grams of fat.
  • 15 grams of carbohydrates.
  • 1.5 grams of protein.
  • 2.4 grams of fiber.
  • 11.2 grams of sugar.
  • 6% of the body’s daily needs of potassium.
  • 10% of the body’s need for niacin or vitamin B3.
  • 8.5% of the body’s daily requirement of vitamin C.
  • 13.6% of the RDI for copper.

nectarine benefits

The benefits of nectarines for the body and overall health include:

1- Strengthen your immunity

Nectarines contain a large amount of minerals, especially copper, potassium, vitamin B3 and vitamin C, and vitamin C helps boost immunity by increasing the production of white blood cells, thus protecting the body from infection and inflammation. It also contains small amounts of vitamin A, magnesium, zinc, iron and many other minerals that are important and beneficial for immunity.

2- Adjust the weight

This fruit helps in controlling weight in the following ways:

  • It’s a sweet-tasting fruit, but it’s low in calories and fat, so it can be eaten as part of a balanced diet if you want to lose weight.
  • They are rich in fiber, which ensures a feeling of satiety for a long time and thus reduces cravings for overeating.

3- Promote healthy skin and skin

As we mentioned earlier, this fruit contains vitamin A and copper, and these elements are important in promoting skin health, as vitamin A protects the skin from harmful ultraviolet rays and affects and improves the density of the skin. While copper stimulates the formation of collagen that gives the skin freshness, it helps in maintaining the moisture and freshness of the skin.

4- It lowers blood pressure

Some trials have shown that increasing copper intake can help lower blood pressure and prevent heart disease associated with high blood pressure. As mentioned earlier, nectarines contain a large amount of copper, so consumption can help lower blood pressure.

5- Preventing cancer

Some recent studies have shown that eating green and yellow fruits and vegetables can help reduce the risk of cancer, and nectarines fall into this category.

This fruit also contains anthocyanins, some of which have been scientifically proven to be effective in preventing cancer as this substance has anti-tumor and anti-inflammatory properties, but more studies are needed to confirm this efficacy.

6- Preventing anemia

Eating this fruit along with other iron-rich foods can help prevent anemia or anemia, as the vitamin C in the fruit supports marginal absorption by converting it to a form that is easily absorbed by the body and thus benefits from.

nectarine benefits for women

Because nectarines are high in potassium, this fruit can help reduce some of the risks associated with pregnancy, especially high blood pressure.

It should be noted that high blood pressure during pregnancy is associated with the occurrence of many other problems such as premature birth and the risk of caesarean section or death of the mother during childbirth, and treating blood pressure problems can help reduce exposure to all of the above.

Therefore, it is recommended to increase potassium intake and eat potassium-rich foods, such as nectarines, during pregnancy to ensure a safe and healthy pregnancy.

Nectarine side effects

Allergy to nectarines is not common, but in some cases some allergy symptoms may appear after eating this fruit in what is scientifically known as oral allergy syndrome, and it occurs when the body mixes certain types of food with grass or green pollen, which leads to its occurrence. Real sensitivity.

When this type of allergy occurs, the following symptoms may appear on the body:

  • Itching and burning in the mouth.
  • Swollen or numb lips.
  • sore throat.
  • runny nose or constipation;

These symptoms usually go away with the ingestion of the fruit, but if they persist, you should see your doctor immediately, and cooking nectarines can prevent these symptoms.

The interaction of nectarines is also not known, but it is recommended not to eat this fruit while on a potassium-free diet, and this diet is usually recommended for patients with chronic kidney disease.

Do nectarines make you gain weight?

There is not enough evidence to support this theory. All available data indicate that this fruit, due to its low calorie and fat content, supports weight loss, and requires combining this food with a healthy, balanced diet. In moderate amounts, eating too much of all foods, including low-calorie foods, can lead to weight gain.

nectarines and colon

Nectarines are classified as high-FODMAPs – foods that contain fructose – and this type of sugar can increase the severity of digestive symptoms related to colon problems. Hence, this fruit is one of the types that irritate colon symptoms and is not recommended for colon patients. We recommend consulting a doctor first to see if it is safe for public health or not.

The difference between peaches and nectarines


The only difference between them is that the peach is a fruit with a core that has a rough peel or the texture of marigold, while the nectarine is a type of peach that has a smooth texture and skin, which are as follows:

  • The interior of both fruits is usually white or yellow.
  • They both contain the same nutrients, and they both contain natural sugars, fiber, and an abundance of vitamins and minerals.
  • Both are summer fruits that can be eaten raw or added to salads and desserts.


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