What is a nectarine?

The Nectarine is a fruit closely related to the peach. It's produced by the Prunus persica var. nucipersica, species belonging to the Rosaceae family. Like other peaches, it is believed that it came to Europe from China, which would have allowed it to spread also in Central Asia and Persia.


What are the nutritional properties of nectarine?

100 g of nectarines make about 44 calories and:

  • 1.06 g of protein
  • 0.32 g of lipids
  • 10.55 g carbohydrates
  • 1.7 g of fibers
  • 1,125 mg of niacin
  • 5.4 mg of vitamin C
  • 0.77 mg of vitamin E
  • 0.185 mg of pantothenic acid
  • 0,034 mg of thiamine
  • 0.027 mg of riboflavin
  • 0.025 mg of pyridoxine
  • 332 IU of vitamin A
  • 2.2 micrograms of vitamin K
  • 5 micrograms of folate
  • 201 mg of potassium
  • 26 mg of phosphorus
  • 9 mg of magnesium
  • 6 mg of calcium
  • 0.54 mg of manganese
  • 0.28 mg of iron
  • 0.17 mg of zinc
  • 0.086 mg of copper

In 100 g of nectarines there are about 150 micrograms of beta-carotene, beta-cryptoxanthin of 98 micrograms and 130 micrograms of lutein and zeaxanthin.


When should you not eat nectarine?

No interactions between nectarines and drugs or other substances has been found. If in doubt it is good to seek advice from your doctor.


Seasonality of nectarine

The season of the nectarine starts from mid-June and continues until the end of September.


Possible benefits and drawbacks of nectarine

The nectarine is a low-calorie source of antioxidants, minerals and vitamins. Its vitamin C helps to defend against free radicals, promotes a good immune defense and participates in the synthesis of collagen. The vitamin A and E, together with flavonoids (lutein, zeaxanthin and beta-cryptoxanthin), help fight free radicals and reactive oxygen particles; Vitamin A also promotes the health of the skin and appears to protect against cancer of the lung and the oral cavity. Vitamins B are important to ensure a good metabolism, iron participates in the production of red blood cells and potassium protects the cardiovascular health by checking the heart rate and blood pressure.

Nectarines can trigger the so-called oral allergy syndrome. An allergy to this fruit, however, is rare.