Nectarine Fruit: 8 Benefits, Recipes & Nutrition You Didn’t Know!

Mother: “Sanaya beta, have you heard of nectarine fruit? I’ve never tried them before. What’s so special about them?”
Daughter: “Mom, nectarines are great! They’re packed with vitamins and antioxidants. Plus, they’re great for our skin health too.”
Mother: “That sounds promising beta. How do you usually enjoy them?”
Daughter: “So, mom I usually love them fresh in salads or just as a snack. They’re also amazing in smoothies.”
Mother: “I think we should give them a try then. Let’s grab a few!”

Nectarines are a juicy and delicious fruit that often gets overlooked compared to their close cousin, the peach. With their smooth, glossy skin and sweet, tangy flavor, nectarines are a perfect addition to any diet. Not only do they taste great, but they also pack essential nutrients that benefit your overall health.

Therefore, this blog explores the wonderful world of nectarine fruit, highlighting its nutritional benefits, health advantages, and simple daily ways to enjoy it. Understand why adding nectarines to your diet can be a delicious step towards a healthier lifestyle!

What Is A Nectarine?

A nectarine is a smooth-skinned fruit that belongs to the same family as peaches, plums, and almonds. It offers a juicy, sweet, and slightly tangy flavor, as a popular summer snack. They come in various colors, from yellow to red, and are rich in vitamins, antioxidants, and fiber.

The fruit is small to medium-sized, round, and vibrant in color. Its soft yet firm texture, when ripe, makes it an irresistible treat. Nectarines taste great and provide numerous health benefits, making them an excellent addition to any diet.

Is Nectarine The Same As A Peach?

Nectarines and peaches share many similarities, but they differ mainly in their skin. Nectarines have smooth, velvety skin, whereas peaches are covered in a fuzzy layer. This distinction stems from a genetic mutation in nectarines that makes them smooth.

Nutritionally, nectarines and peaches are nearly identical. Both fruits are rich in vitamins, minerals, and antioxidants, and offer similar health benefits. Your choice between the two usually comes down to personal preference.

Origin & Availability In India

Nectarine fruit likely originated in China over 2,000 years ago before spreading to Europe, the United States, and other parts of the world. They grow in temperate climates in regions with mild winters and warm summers.

In India, nectarines are less commonly grown than peaches, but their availability is increasing in major cities, especially during summer. You can find them in supermarkets and local markets in places like Delhi, Mumbai, and Bangalore, which are often imported from countries like the United States, China, and Europe. 

Enjoy nectarines at their best when they’re in season, as summer brings the perfect time to savor their flavor and health benefits.

Nutritional Profile Of Nectarines 

Nectarines are deliciously packed with essential nutrients. So, here’s a quick look at their nutritional profile to help you understand what makes them a healthy choice:

Nutrient	Amount per(150g)
Calories	60 kcal
Carbohydrate	15 grams
Fiber	2.4 grams
Protein	1.5 grams
Fat	0.5 grams
Vitamin C	13% (DV)
Vitamin A	9% (DV)
Potassium	8% (DV)
Vitamin E	5% (DV)

Note: This table provides short info on the vital nutrients in nectarines that contribute to your health benefits.

8 Health Benefits Of Nectarine Fruit

Nectarines also offer a range of impressive health benefits. Including this nectarine fruit benefits in your diet can positively impact your well-being in several ways:

1. Rich In Antioxidants

• Nectarines are fruits rich in antioxidants such as vitamin C, beta-carotene, and flavonoids. They help protect the body against oxidative stress and free radicals.
  
• NIH research review says that foods rich in antioxidants are essential for reducing the risk of chronic diseases such as heart disease and cancer. Regular consumption of nectarines can help combat inflammation, promote healthy aging, and enhance your body’s natural defense system.

2. Supports Heart Health

• Nectarines are a heart-friendly fruit, thanks to their rich content of potassium, fiber, and antioxidants. Potassium helps regulate blood pressure by counteracting the effects of sodium in the body, while dietary fiber aids in lowering cholesterol levels.
  
• Moreover, the polyphenols in nectarines have been shown to improve cardiovascular health by reducing oxidative stress and inflammation, both of which are contributors to heart disease.

3. Boosts Digestive Health

• The fiber content in nectarines plays a key role in supporting digestive health. Fiber adds bulk to the stool, which aids in regular bowel movements and prevents constipation.
  
• Additionally, fiber acts as a prebiotic, feeding the beneficial bacteria in your gut, which are essential for maintaining a healthy digestive system.

4. Enhances Skin Health

• Nectarine benefits collagen production because they are a source of vitamin C, which is essential for collagen production. Collagen is the main structural protein in the skin, responsible for maintaining its firmness and elasticity.
  
• The antioxidants in nectarines also protect the skin from damage caused by UV rays and environmental pollutants, helping to reduce signs of aging like wrinkles and fine lines.

5. Aids In Weight Management

• Are nectarines good for weight loss? It is considered a low-calorie fruit and high in fiber, nectarines are an ideal snack for those looking to manage their weight. The fiber helps you feel fuller for longer, reducing overall calorie intake.
  
• Additionally, the natural sugars in nectarines provide a sweet treat without the added sugars found in many processed snacks, making them a healthier alternative.
  
• A study by NIH evaluated sugar-free pudding recipes using nectarine fruit and fruit purée for healthier desserts. These methods gave successful products with a peachy aroma and smooth texture.

6. Supports Eye Health

• Nectarines contain beta-carotene, which the body converts into vitamin A, a nutrient essential for maintaining good vision.
  
• Vitamin A plays a vital role in protecting the surface of the eye (cornea) and is essential for preventing age-related macular degeneration (AMD), a leading cause of vision loss.

7. May Lower Cancer Risk

• According to research, eating fruits like nectarines can contribute to a reduced risk of certain cancers. The high levels of antioxidants and polyphenols found in nectarines help protect cells from DNA damage, which is a precursor to cancer.
  
• Specifically, studies have suggested that the consumption of stone fruits, including nectarines, may reduce the risk of lung cancer, particularly in men.

8. Supports Immune Function

• The vitamin C content in nectarines supports the immune system by boosting the production of white blood cells, which help the body fight infections.
  
• A diet rich in vitamin C can reduce the severity and duration of colds and other common illnesses, making nectarines a great addition to your daily fruit intake during flu season.
  
• Moreover, NCBI research on nectarines (Prunus persica var. nectarina) in the North-Western Himalayas evaluates their chemical and nutritional profiles.

How To Eat Nectarine In India?

Nectarines can be enjoyed in a variety of ways in India, whether raw, in smoothies, or even incorporated into traditional dishes with a twist. Here’s how you can include this delicious fruit in your meals:

Can You Eat Nectarines Raw?

Yes, you can eat nectarines raw, and they are often enjoyed that way for their sweet and juicy flavor. So, simply wash the fruit, cut it into wedges, and enjoy it as a healthy snack.

Indian Recipes Using Nectarine

1. Nectarine Chutney

• Nectarine chutney is a tangy and sweet condiment that pairs perfectly with Indian dishes like parathas, rice, or grilled meats. 
• Simply blend chopped nectarines with ginger, garlic, sugar, vinegar, and spices like cumin, cinnamon, and mustard seeds. 
• Cook the mixture until it thickens into a chutney-like consistency. It adds a zesty flavor to your meal, giving a unique twist to traditional chutneys.

2. Nectarine Smoothie with Indian Spices

• Blend nectarines with yogurt, a handful of mint leaves, a dash of cardamom, and a pinch of black salt to create a refreshing smoothie. 
• You can also add a touch of honey for extra sweetness. 
• This drink not only cools you down but also provides a nutritious boost with the added spices that are commonly used in Indian beverages.

3. Fruit Salad with Nectarine

• Nectarines make an excellent addition to a summer fruit salad. Combine them with tropical fruits like mango, papaya, and pineapple. 
• Add a squeeze of lemon juice, some chaat masala, and a sprinkle of black salt to make the salad more exciting. 
• The sweetness of the nectarines blends beautifully with the tangy flavors of the masala.

Can You Cook Nectarines Like Peaches?

Yes, you can cook nectarines just like peaches. You can grill, bake, or sauté them to bring out their natural sweetness. For instance, grill nectarines with a little honey and serve them as a dessert or add them to a tart. They hold their shape well when cooked, making them versatile for both savory and sweet dishes.

Whether you eat them raw or cook them, nectarines are incredibly versatile and can be adapted to Indian culinary traditions. Try experimenting with these ideas to add this nutritious fruit to your meals!

4 Unique Recipes Of Nectarine Fruit

Here are four quick and healthy recipes featuring nectarines that make the most of this delicious fruit:

1. Nectarine & Greek Yogurt Parfait

The Nectarine & Greek Yogurt Parfait is a delicious and nutritious treat that combines the creamy richness of Greek yogurt with the juicy sweetness of ripe nectarines. This parfait is not only satisfying but also provides a boost of protein and probiotics from the yogurt, which support digestive health and a strong immune system.

Ingredients:

• 1 ripe nectarine, diced
• 1 cup Greek yogurt (plain or vanilla)
• 1/4 cup granola
• 1 tablespoon honey or maple syrup

Instructions:

1. Firstly, in a bowl or glass, layer Greek yogurt and diced nectarines.
2. Secondly, sprinkle granola on top of the yogurt.
3. Drizzle with honey or maple syrup.
4. Finally, serve immediately for a refreshing breakfast or snack.

2. Grilled Nectarines With Honey

Grilled nectarines with honey offer a delightful caramelized flavor with a touch of sweetness. This simple treat is perfect for a light dessert or a healthy side dish. Moreover, grilling nectarines enhances their natural antioxidants, which can help combat oxidative stress and support overall heart health

Ingredients:

• 2 ripe nectarines, halved and pitted
• 1 tablespoon olive oil
• 2 tablespoons honey
• Optional: sprinkle of cinnamon

Instructions:

1. Firstly, brush the cut sides of the nectarines with olive oil.
2. Secondly, grill over medium heat for 2-3 minutes per side, until grill marks appear and the nectarines are slightly softened.
3. Drizzle with honey and a sprinkle of cinnamon if desired.
4. Finally, enjoy warm as a dessert or side dish.

3. Nectarine Spinach Salad

The Nectarine Spinach Salad combines the sweet juiciness of nectarines with the freshness of spinach, creating a deliciously balanced meal. This vibrant salad is not only refreshing but also rich in antioxidants, which help protect your cells from damage and support overall health.

Ingredients:

• 2 cups fresh spinach
• 1 ripe nectarine, sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced almonds
• 2 tablespoons balsamic vinaigrette

Instructions:

1. Firstly, in a large bowl, toss together spinach, nectarine slices, feta cheese, and almonds.
2. Secondly, drizzle with balsamic vinaigrette and toss gently to combine.
3. Finally, serve immediately for a light and nutritious salad.

4. Nectarine Smoothie

The Nectarine Smoothie is a refreshing blend of ripe nectarines and bananas, perfect for a quick and nutritious start to your day. Packed with vitamins and minerals, this smoothie boosts your immune system, helping you stay healthy and energized.

Ingredients:

• 1 ripe nectarine, pitted and sliced
• 1 banana
• 1/2 cup almond milk (or any milk of choice)
• 1/2 cup spinach (optional for extra nutrients)
• 1/2 cup ice

Instructions:

1. Firstly, combine nectarine slices, banana, almond milk, and spinach (if using) in a blender.
2. Secondly, blend until smooth and creamy.
3. Add ice and blend again until well chilled.
4. Finally, pour into a glass and enjoy it as a quick, healthy breakfast or snack.

Furthermore, these recipes are not only quick to prepare but also highlight the fresh, vibrant flavors of nectarines while keeping your meals nutritious.

Choosing And Storing Nectarines

To get the most out of your nectarines, it’s essential to select and store them properly:

• Choosing Nectarines: Look for nectarines that are firm but yield slightly to gentle pressure, with vibrant color and a fragrant aroma. Avoid fruits with bruises, blemishes, or wrinkled skin.
• Storing Nectarines: Store unripe nectarines at room temperature until they ripen. Once they are ripe, you can store them in the refrigerator for up to a week. To speed up the ripening process, place nectarines in a paper bag with an apple or banana.

Moreover, NCBI research indicates that nectarines promote longevity in Drosophila melanogaster.

Nectarine vs Peach vs. Apricot

Nectarines, peaches, and apricots are all delicious stone fruits, but they have some distinct differences in flavor, texture, and nutritional content. Here’s a comparison to highlight their unique characteristics:

Aspect	Nectarine	Peach	Apricot
Skin	Smooth and shiny	Fuzzy and velvety	Smooth and slightly wrinkled
Flavor	Sweet with a slight tartness	Sweet and juicy, with a slightly tangy flavor	Sweet and slightly tart
Texture	Firm and crisp	Juicy and tender	Firm but softer than nectarines
Calories	60 kcal per medium fruit	70 kcal per medium fruit	48 kcal per medium fruit
Vitamin C	13% of DV	10% of DV	10% of DV
Vitamin A	9% of DV	8% of DV	17% of DV
Fiber	2.4 grams	2.5 grams	2 grams
Carbohydrates	15 grams	17 grams	12 grams

Note: This table outlines the key differences between nectarines, peaches, and apricots, helping you choose the best fruit for your taste and nutritional needs.

Side Effects & Who Should Avoid Nectarine?

While nectarines are a nutritious and tasty fruit, it’s important to be aware of the potential risks associated with their consumption. Moreover, here are some considerations to keep in mind:

1. Digestive Issues: Eating too many nectarines can lead to digestive discomfort due to their fiber content, causing bloating or gas.
2. Pesticide Residues: Nectarines are often treated with pesticides, which can be harmful if consumed in large quantities. Washing them thoroughly or choosing organic options can help mitigate this risk.
3. High Sugar Content: Nectarines contain natural sugars that can contribute to increased calorie intake. Individuals with diabetes or those monitoring their sugar intake should consume them in moderation.
4. Potential Drug Interactions: Nectarines contain compounds that may interact with certain medications. It’s advisable to consult a healthcare provider if you’re on medication and have concerns.
5. Acidity: The natural acids in nectarines can sometimes cause acid reflux or aggravate heartburn in sensitive individuals.
6. Cross-Contamination: Since nectarines are often handled in various stages of distribution, there is a risk of cross-contamination with allergens or bacteria. Proper washing and handling are essential.
7. Allergic Reactions: Some people may experience common food allergic reactions to nectarines, especially if they have allergies to other stone fruits. Symptoms can include itching, swelling, or digestive issues.

Thus, being aware of these potential risks can help you enjoy nectarines safely and responsibly.

A Word From Fitelo

In short, nectarine is a smooth-skinned fruit related to peaches, plums, and almonds. It offers a juicy, sweet, and slightly tangy flavor.

Is Nectarine The Same As A Peach? Nectarines and peaches are similar but differ in skin texture. Nutritionally, both fruits offer similar health benefits, with nectarines being firmer and slightly tangier.

Origin & Availability In India: Nectarines likely originated in China and spread worldwide. They flourish in temperate climates and are now more available in India. They are often imported from countries like the U.S., China, and Europe.

Nutritional Profile Of Nectarines

• Low-calorie
• Rich in fiber
• Vitamins like C and A
• Potassium and vitamin E

8 Health Benefits Of Nectarine Fruit

1. Rich in antioxidants
2. Supports heart health
3. Boosts digestive health
4. Enhances skin health
5. Aids in weight management
6. Supports eye health
7. May lower cancer risk
8. Supports immune function

How To Eat Nectarine? Nectarines can be eaten raw, in smoothies, or incorporated into Indian dishes. They are used in chutneys, smoothies, and fruit salads for a unique flavor.

Can You Cook Nectarines Like Peaches? Yes, nectarines can be grilled, baked, or sautéed.

4 Unique Recipes Of Nectarine Fruit

1. Nectarine & greek yogurt parfait
2. Grilled nectarines with honey
3. Nectarine spinach salad
4. Nectarine smoothie

Choosing And Storing Nectarines: Pick nectarines that are firm but slightly yielding. Store unripe fruits at room temperature and ripe ones in the refrigerator for up to a week.

Nectarine vs Peach vs. Apricot: Nectarines are firmer with smooth skin, peaches are juicy with fuzzy skin, and apricots are softer with a slight wrinkled skin. Nutritionally, nectarines have fewer calories than peaches but more than apricots.

Side Effects & Who Should Avoid Nectarine?

• Digestive issues
• Pesticide residues
• High sugar content
• Potential drug interactions
• Acidity

So, consider nectarine benefits and side effects, before adding it to your diet.

Frequently Asked Questions

What Is Nectarine Called In India?

In India, a nectarine is often referred to as “smooth-skin peach” or simply “nectarine.” It is not as commonly available as peaches but can be found in major cities during the summer.

What Are The Benefits Of Eating Nectarines? 

Nectarines are rich in vitamins A and C, which help improve skin health and boost immunity. They also contain antioxidants that protect the body from harmful free radicals.

Are Peach And Nectarine The Same?

Peaches and nectarines are from the same family but differ in texture. The main difference is that nectarines have smooth skin, while peaches have fuzzy skin.

What Two Fruits Make A Nectarine? 

A nectarine is a mutation of a peach. It results from a genetic variation that gives it smooth skin instead of the usual fuzzy skin of peaches.

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Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor or dietitian before starting if you have any concerns.

Eat healthily, live healthy, and enjoy a long, happy life!