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The Benefits of Nectarines and Peaches

Nadia Galinova
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Nadia Galinova
The Benefits of Nectarines and Peaches

The sweet and tasty nectarine is closely related to the peach. Like the peach, the fruit is described as a stone fruit belonging to the Prunus family, which also includes plums, red plums, almonds, etc. This type of fruit is valued worldwide for its juiciness, fragrant aroma and sweet taste.

Juicy, delicious nectarines are low-calorie fruit (100 grams provide 44 calories) and contain no saturated fat. They really are packed with tons of antioxidants, phytonutrients, minerals and vitamins.

The total measured antioxidant content of 100 grams of raw nectarines is 750 TE (Trolex equivalents).

Fresh nectarines have small amounts of vitamin C. 100 grams provide 5.4 mg or about 9 percent of the daily recommended levels.

Vitamin C has antioxidant effects and is necessary for the synthesis of connective tissue in the body. Eating fruit rich in vitamin C helps the body develop resistance against infectious agents and helps get rid of harmful free radicals.

Vitamin C

Nectarines have small but good concentrations of other antioxidant vitamins such as vitamin A, vitamin E and flavonoids, polyphenolic antioxidants, lutein, zeaxanthin and beta-cryptoxanthin. They help protect against oxygen-derived free radicals and reactive oxygen species (ROS), which play a role in aging and various disease processes.

In addition, vitamin A is also required to maintain a healthy skin lining. Consumption of fruit rich in vitamin A is known to protect against lung and oral cancer.

The fruit is a healthy source of some of the B-complex vitamins and minerals, niacin, pantothenic acid, thiamine, pyridoxine. In addition, it contains a good ratio of minerals and electrolytes, such as potassium, iron, zinc, copper and phosphorus. Iron is necessary for the formation of red blood cells. Potassium is an important component of cells and body fluids that help regulate heart rate and blood pressure.

In turn, peaches contain a number of nutrients that your body needs, such as niacin, thiamin, potassium and calcium. They're also high in beta-carotene, an antioxidant that converts to vitamin A, which is essential for a healthy heart and eyes.

The darker the color of the peaches, the more vitamin A they have in their pulp. Antioxidants can also help maintain a healthy excretory and digestive system.


Peach tea is known in Eastern cultures as a kidney cleanser and is very often used for detoxification. Many experts claim that peaches are good for relieving stomach ulcers and other problems related to the digestive system, such as colitis and kidney disease. This may also be due to their high fiber and potassium content.

Peaches are best eaten raw. When they are cooked or boiled, they lose up to 80% of their nutrients, especially vitamin C.

But, sometimes the desire for something refreshing and sweet prevails, so you have to consider the possibilities. And these delicious ideas for peach pastry, ice cream with peaches, peach jam or peach cake will help you with the situation and to make something delicious. Stay healthy!