Lose weight and improve heart health with nectarines; know all the amazing benefits

With their sweet-tangy taste, nectarines, the summer fruit, offer a refreshing change from the usual fruits that are available throughout the season. Nectarines said to have originated in China over two thousand years ago, share a lot of similarities with peaches that are nearly the same genetically besides a gene variant that gives them a smoother skin compared to peaches.The stone fruit has an amazing nutritional profile with high fibre content, vitamin A, C, potassium and a variety of minerals, even more than peach.
Eating nectarine can boost your immunity and overall well-being as the fruit is high in antioxidants, minerals and other amazing nutrients. A low-calorie fruit, nectarine makes for a wonderful snack for those mid-meal hunger pangs. It also keeps you satiated apart from maintaining your digestive health, as it has loads of fibre.

Nectarines can also ward off cancer risk. According to a study published in the journal Food Chemistry, the polyphenols in nectarines and peaches helped kill off and stop the growth of breast cancer cells without negatively affecting healthy cells.
Eating nectarines can also lower risk of lung cancer in men as per a study that was part of the NIH-AARP Diet and Health Study.
Here are all the health benefits of adding nectarines to your diet during summers and monsoon:

Nectarines are full of antioxidants such as polyphenols, Vitamin C and beta-carotene. These compounds neutralize free radicals in the body, fighting oxidative stress. Regular consumption of antioxidant-rich foods helps reduce the risk of chronic diseases and improve overall health.

Nectarines are also heart healthy foods being high in potassium. The mineral balances the effects of sodium, which helps regulate blood pressure. Nectarines are also storehouse of fibre, which helps lower cholesterol, reducing the risk of heart disease.


Trust nectarines for any gut health woe. Nectarine contains a lot of fibre that promotes digestion. Fiber prevents constipation and promotes regular bowel movements by increasing stool volume. In addition, it also supports a healthy gut microbiome, which is important for overall digestive health.

Nectarines being rich in Vitamin C can do wonders for your immunity and must be included in the diet for the maintenance of a healthy immune system. This vitamin leads to the production of white blood cells, which is required to fight infections. Including nectarines in your diet can support your immune health.


"Vitamins and antioxidant rich nectarines enhance your skin health. Skin softening and skin hydration can be balanced by including Vitamin C in your diet as it stimulates the production of collagen. Nectarines help to maintain a healthier and vibrant skin. The skin is also protected from UV damage and improved with the help of beta-carotene," says Dr Rohini Patil, MBBS & Nutritionist.

If you are on a weight loss diet, nectarines could be the right choice for you being low in calories and rich in fibre. The fibre content increases the feeling of satiety and reduces overeating. They are also a sweet and satisfying low calorie snack.

Nectarines contain lutein and zeaxanthin, carotenoids important for eye health. These compounds serve as a protective measure against age-related macular degeneration and cataracts. Including nectarines on a regular basis will help you keep your vision healthy as you age.