Health Benefits of Nectarine

The nectarine is a fruit that has smooth bark and grown under the same conditions in which they grow peaches .


This fruit is usually sweet, oval or round in shape and with a juicy, yellow, white or reddish pulp. It is believed that, due to all these characteristics, the name of the fruit comes from the term “nectar”.


Nectarine is a plant that tests originated in China and, due to human, is the result of a mutation in the peach.


The nectarine tree, which is small in size, has long, narrow leaves and thrives best in hot, dry climates, with sandy, well-draining soil.

This fruit is produced in the southeast and south, especially in the states of Rio Grande do Sul and São Paulo.

The harvest season comprises the months between September and November.


Nectarine is a fruit that has a high content of vitamins, such as A, essential for preserving the health of the skin, B3, which acts in the process of formation of DNA, C and potassium. Furthermore, it is an ample source of dietary fiber.

It is noteworthy that the vitamin C included in nectarine is extremely important for health, given that it acts on bone health, teeth, gums and protects the body against infections.

In nectarine, it is also possible to find antioxidants, which in turn protects our body’s cells against the harmful effects of free radical action.


  1. Cooling effect: nectarine has a high water content, in addition to having a cooling effect, it helps the kidneys to eliminate liquids.
  2. Helps you lose weight: given its low calorie content, this fruit is recommended by nutritionists for maintaining or losing weight.
  3. Regulates the intestinal flora: due to the large amount of fiber, nectarine is indicated for people who suffer from constipation.
  4. Helps in tooth formation: nectarine contains a mineral called phosphorus, which helps cells and tissues function. Furthermore, it acts on the formation of the dental arch and metabolism.


Nectarines are harvested ripe and firm. However, they need a few days to complete the ripening phase and then become ideal for consumption.

This fruit can be consumed fresh, used as an ingredient in desserts, pies, cakes, ice cream, mousse and in the preparation of jams.


Although the content of some nutrients between different types of nectarines varies, the calories are much the same.

They are low in calories, so they become a great food choice when you suddenly want to eat sweets. They are very sweet, however, contain fewer calories than a Brigadeiro, for example.

Note the calories in fresh nectarine below:

– 1 average nectarine: 40 calories

– 1 large nectarine: 53 calories

– ½ cup chopped: 31 calories

– 1 cup chopped: 62 calories

– 100 grams: 44 calories

Based on the table above, it can be seen that nectarine is not fattening. On the contrary, it can work as a food substitute for sweets.

If you want to consume a nectarine for breakfast, cut it and place it on your favorite cereal. If you like, add low-fat plain yogurt. Another suggestion for a nectarine dessert is to eat it along with a spoonful of chia and a pinch of powdered cinnamon.

This fruit also combines with savory dishes, considering that combining it with fish fillet or grilled chicken fillet is a good option for people on a diet.


Nectarine is known to be genetically mutated peach. Furthermore, it has a more vibrant color and is generally smaller. Contrary to what some people think, nectarine is not a cross between peach and plum.

Perhaps the main confusion between peach and nectarine is due to their appearance. Peach is characterized by a velvety rind and yellowish hue, while nectarine appears to be a combination of peach and plum .

Nectarine can be an even more nutritious fruit than peaches, as it has a higher concentration of vitamin C, twice as much vitamin A and a higher incidence of potassium.

Also in this sense, nectarine has a sweeter taste and a thinner skin. Among its benefits, we highlight the strengthening of the immune system and the regular functioning of the intestine.


Nectarine is well adapted to Brazil’s temperate climate and is harvested in November and the harvest runs from October to January.

The planting of nectarines adapts well in areas with tight space and does not require complicated techniques. Based on the opinions of agronomists and producers, the cultivation of nectarines should be carried out in farms and orchards. However, regardless of the location chosen for planting, preparation and fertilization must be carried out according to soil analysis and conditions.

The soil must be brittle and deep and the harvest must be done two years after planting.

It is known that, in the composition of nectarine, there are several nutrients that make a difference in the health of individuals. As the fruit is rich in niacin, iron and pectin, blood cholesterol levels tend to be more controlled.

It should be noted that nectarine is subject to attack by diseases such as rust and bacteriosis. Therefore, as most diseases are caused by fungi, it is suggested that fungicides be used for each case.

The main insects that cause damage to planting are fruit flies and aphids. However, insecticide control is only recommended as a last resort. There are effective ways to ward off pests, such as bagging fruits and traps, such as the delta type, for example. Plastic bottles with holes in the top can also be used.

Although this tree starts production two years after planting, good quality seedlings bear fruit within twelve months. In order to avoid damage to the fruit, the use of a spoon and bags lined with soft fabrics and with an open bottom is suggested.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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