Nutritional Information for Nectarines
Nectarines are actually a lot like peaches, just without the furry skin. Nutritionally speaking, both fruits are pretty comparable. They possess many of the same antioxidants like polyphenolic compounds and anthocyanins.
Benefits of Nectarines
Cancer Prevention Benefits
Like peaches, no data exists on prostate cancer looking at nectarines alone. Fruit seems to target esophageal cancers and in studies where people were asked if they ate nectarines, those who did appeared at a lower risk. In a well-known study of about a half million people, National Institutes of Health (NIH)-AARP Diet and Health Study, those eating more fruits were found to have less risk of a type of esophageal cancer called esophageal squamous cell carcinoma (ESCC) – cancer of the esophagus skin lining. Another type of esophageal cancer is called esophageal cancer adenocarcinoma (EAC) – cancer that can be many places in the esophagus, deeper down in the tissue and not just the skin. The type of esophageal cancer seems to correlate with certain fruits and vegetables. Those eating more fruits in the certain botanical subgroup, inducing peaches, apples, nectarines, plums, pears, strawberries and citrus fruit, seemed to have a significant level of protection from ESCC, but not from EAC. In contrast, those eating more vegetables, apparently in this case it was spinach, seemed to have protection from EAC. The authors conclude that depending on the type of esophageal cancer, certain fruits and vegetables may be more protective. This is why eating a variety of different fruits and vegetables is important! They all possess thousands of biochemicals and plant molecules able to counter the risk of esophageal cancers.
In human trials, postmenopausal women eating more peaches, nectarines, and berries had a significantly lower risk of estrogen receptor negative breast cancer.
Men's Health Benefits
Eating fruits and vegetables have been associated with reduced risk of heart disease and cancer. Nectarines contain potent antioxidants that have been proven in epidemiological studies to be health-protective. Peaches and other fruits in this family provide an array of antioxidant compounds. Eating more of them is definitely a good idea to help tackle some of the major diseases we see daily.
Ways to Use Nectarines
+ Add to salads.
+ Blend them in smoothies.
+ Use in chia pudding or overnight oats.
+ Enjoy on their own.
Resources for Nectarines
American Institute for Cancer Research: www.aicr.org
Nutrition Facts: www.nutritionfacts.org
Physicians Committee: www.pcrm.org
USDA Nutrient Database: Nectarines
- Abidi W, Jiménez S, Moreno MÁ, Gogorcena Y. Evaluation of antioxidant compounds and total sugar content in a nectarine [Prunus persica (L.) Batsch] progeny.Int J Mol Sci. 2011;12(10):6919-35.
- Fung TT, Chiuve SE, Willett WC, Hankinson SE, Hu FB, Holmes MD. Intake of specific fruits and vegetables in relation to risk of estrogen receptor-negative breast cancer among postmenopausal women. Breast Cancer Res Treat. 2013;138(3):925-30.
- Freedman ND, Park Y, Subar AF, et al.Fruit and vegetable intake and esophageal cancer in a large prospective cohort study. Int J Cancer. 2007;121(12):2753-60.