From a nutritional perspective, nectarines are richer in a variety of vitamins and minerals than peaches, including vitamin A, vitamin C, potassium, and fiber. They are also rich in antioxidants, such as vitamin E and flavonoids. These nutritional components enable nectarines to play an active role in aspects such as healthy weight control and disease prevention, and they can be incorporated into healthy meals, snacks, and desserts in many ways.

Nectarines can provide a variety of antioxidants, including vitamins A, C, E, and flavonoid compounds (such as anthocyanins). Antioxidants can protect cells from the damage of free radicals. Free radicals are compounds that are naturally produced in the human body under the influence of exercise, ultraviolet (UV) radiation, cigarette smoke, and environmental pollutants. Free radicals can damage cell components, such as DNA, which may play a role in the development of cancer and other health problems. Antioxidants interact with and neutralize free radicals, thereby preventing them from harming cells. Consuming foods rich in antioxidants, like nectarines, helps maintain the level of antioxidants in the body, which is beneficial for disease prevention.

Studies have shown that consuming fruits (including nectarines) can support healthy weight management in multiple ways. Research indicates that eating fruits helps increase satiety and reduce the rate of eating. A study on overweight or obese women found that compared to vegetables, fruits had a closer association with weight loss within four years. This may be because people tend to replace other high-calorie foods, such as snacks and desserts, with fruits, while vegetables are usually eaten in addition to other foods and main meals. Another study that surveyed more than 74,000 women with an average age of 51 found that women with the highest fruit intake had a 24% lower risk of obesity. In addition, a Canadian study concluded that women who ate two or more servings of fruit per day had a 12% lower risk of abdominal obesity (belly fat). However, only 12% of adults meet the daily recommended intake of two cups of fruit. Increasing the intake of fruits like nectarines in the diet can help meet dietary recommendations and support healthy weight goals.

Approximately 38 million people in the United States have diabetes, and many of them have not been diagnosed. It is estimated that one-fifth of diabetic patients are unaware that they have the disease. Eating more fruits (including nectarines) may help prevent or control diabetes. Two large studies found that eating more fruits leads to changes in the gut microbiota and metabolic alterations, thereby reducing the risk of type 2 diabetes. The gut microbiota is a specific collection of microorganisms (including fungi, bacteria, and viruses) in the gut, which changes due to factors such as diet and exercise. Another study on 500,000 Chinese adults showed that an increase in fresh fruit intake was significantly associated with a reduced risk of diabetes. The study also indicated that fruit intake reduced the risk of death and major vascular complications in diabetic patients. This protective effect may stem from the positive impact of fruits on changes in the gut microbiota (increasing beneficial protective microorganisms), as well as the fiber, antioxidants, and nutrients in fruits. A recent study found that the composition of the microbiota affects insulin sensitivity (that is, the effect of insulin on clearing sugar from the blood), which in turn affects blood sugar regulation and inflammation. The reduction in inflammation resulting from positive changes in the microbiota has been proven to help prevent and control type 2 diabetes.

The National Cancer Institute of the United States recommends consuming 2 - 6.5 cups of fruits and vegetables daily to prevent cancer, with a recommended amount of 1 - 2.5 cups of fruits. Nectarines can meet part of the daily fruit requirement and provide antioxidants with anti-cancer effects. Anthocyanin, an antioxidant found in nectarines, has been proven to have anti-tumor effects. Studies have shown that anthocyanins can prevent cancer by preventing or reducing DNA damage that causes cancer mutations in cells. They can also inhibit the growth and spread of cancer cells and may even kill tumor cells. However, more research is needed on the anti-cancer role of antioxidants. Consuming foods rich in antioxidants cannot replace cancer treatment.

Longevity does not merely mean a longer lifespan but also includes living a longer and healthier life, that is, having a longer healthy lifespan. Researchers usually judge whether a person is aging healthily based on their physical, mental, and social function levels in old age and the presence of major diseases. An Australian study on 1,609 people with an average age of 61 found that those who followed national dietary guidelines more strictly had a 58% higher probability of successful aging. People with the highest fruit intake in their diet had a 49% higher probability of successful aging. Compared to those with a lower fruit intake, people with a higher fruit intake also had a 23% lower risk of premature death. The same study also showed that increasing fiber intake may improve aging outcomes. Researchers found that for every 1 gram increase in fiber in the diet, the probability of successful aging increased by 2%. Fruit fiber may have a particularly significant impact on the probability of successful aging. Compared to those with a high fruit fiber intake, participants with a low fruit fiber intake had a 36% lower probability of successful aging. Fruits also seem to help extend lifespan. A review of 16 previous studies found that people with the highest intake of fruits and vegetables had a 10 - 30% lower risk of various causes of death than those with the lowest intake. Researchers also found that eating one more serving of fruit per day (up to five more servings) could reduce the risk by an additional 6%.

Cardiovascular diseases, such as heart disease and stroke, are the leading causes of death worldwide. Following a nutritious diet pattern that includes fiber-rich fruits can protect the heart in many ways. Eating more fiber (including fruit fiber) can reduce the risk of metabolic syndrome. Studies have found that consuming 30 - 40 grams of fiber per day can reduce the risk of metabolic syndrome by 27%. Metabolic syndrome is a group of diseases that jointly increase the risk of heart disease, diabetes, stroke, and other serious health problems. If you have three or more of the following conditions, you may be diagnosed with metabolic syndrome: a large waist circumference, high blood pressure, high blood sugar, high triglycerides in the blood, and low HDL "good" cholesterol. A study showed that fruit fiber is more effective in preventing metabolic syndrome than other fiber sources. Researchers found that 1 gram of fruit fiber per 1,000 calories was equivalent to a 6% reduction in the risk of metabolic syndrome. Fruit fiber intake can reduce the risk of metabolic syndrome in the following ways: counteracting insulin resistance (that is, when insulin cannot normally clear sugar from the blood), inducing positive changes in the microbiota to reduce inflammation in the body, reducing central obesity (belly fat), and improving blood cholesterol levels. Another analysis of 20 previously published studies (involving more than 760,000 participants) found that increasing fruit intake could reduce the risk of stroke by 32%. All these data strongly prove the important role of fruits (including nectarines) in protecting the heart.

High blood pressure increases the risk of heart disease and stroke, which are the leading causes of death in the United States. An analysis of three large long-term studies involving more than 187,000 participants found that fruit intake was associated with an 8% reduction in the risk of high blood pressure. Another review of several large studies found that eating 80 grams more fruit per day could reduce the risk of high blood pressure by 2 - 3%. Another study tracked more than 28,000 health professionals for 13 years. Researchers found that women with a higher fruit intake in their diet had a significantly lower risk of high blood pressure compared to women with a lower intake of fruits and vegetables, regardless of vegetable intake. Researchers said that fruits may have a positive impact on blood pressure because of other effects of fruit consumption on health, including: helping to control weight, improving insulin function, which affects vascular health and thus blood pressure, improving cholesterol regulation to slow down the formation of arterial plaques (which is related to blood pressure), reducing inflammation, and inducing positive changes in the gut microbiota.

Nectarines contain antioxidants such as lutein and zeaxanthin, which play a unique role in eye health. The two eye tissues that affect the vision process are the macula (a part of the retina) and the lens. Lutein and zeaxanthin are present in these two important tissues, and studies have shown that these compounds can protect the retina and lens from age-related changes. Maintaining macular health is crucial for maintaining normal vision and preventing age-related macular degeneration (AMD). Age-related macular degeneration refers to damage to the central part of the retina (including the macula) and is the leading cause of blindness in the elderly. Increasing the intake of nectarines in the diet helps the body replenish lutein and zeaxanthin that protect the eyes.

One serving (140 grams) of nectarines can provide: calories 60; fat 0 grams; sodium 18.5 milligrams (mg); carbohydrates 13 grams; fiber 2 grams; protein 1.5 grams; copper 0.12 mg (accounting for 13% of the daily intake); niacin 1.57 mg (accounting for 10% of the daily intake). Copper is a mineral necessary for the human body to maintain nerves, immune cells, connective tissues, and blood vessels. It is also involved in energy production. Niacin, also known as vitamin B3, helps convert food into energy. The human body also needs niacin to maintain cell formation and function. Nectarines also contain small amounts of vitamins A, C, and E, iron, manganese, potassium, and zinc.

Although rare, it is possible to be allergic to nectarines, and the symptoms include itching and hives. People who are allergic to peaches may also be allergic to nectarines. In addition, nectarines are a high FODMAP fruit. FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) is a type of sugar that the human body cannot fully digest or absorb from the gastrointestinal tract into the bloodstream. FODMAPs slowly pass through the small intestine and absorb water. Then, in the large intestine, gut bacteria ferment the sugars and produce gas. High FODMAP foods are not necessarily harmful to health, but they may not be suitable for everyone's diet. People with certain health problems or food intolerances may benefit from a low FODMAP diet. Studies have shown that up to 86% of patients with irritable bowel syndrome (IBS) had overall improved digestive symptoms after adopting a low FODMAP diet. They reported a reduction in abdominal pain, bloating, constipation, diarrhea, flatulence, and gas.

Nectarines can be eaten alone or added to raw or cooked dishes. Here are some healthy ways to enjoy them: chop the fruit and add it to oatmeal or overnight oats; layer sliced or diced nectarines with yogurt, cereal, and nuts to make a parfait; slice and enjoy with nuts, seeds, or nut butter as a snack; chop and add to garden salads, cabbage rolls, salsa, or vegetable stir-fries; chop, skewer, grill, and drizzle with balsamic vinaigrette; sauté sliced nectarines with lemon juice, honey, or maple syrup and use as a topping for lean proteins such as tofu, fish, or lentils; mix nectarines with honey or maple syrup, vanilla, and cinnamon, then bake in the oven for a warm dessert and decorate with chopped nuts or a drop of melted dark chocolate; you can eat the fruit raw or cook it and use it as an ingredient in chia seed pudding.

Nectarines are rich in fiber and antioxidants and can prevent certain chronic diseases, such as obesity, heart disease, type 2 diabetes, and cancer. They are rich in copper and niacin (B3) and contain small amounts of other vitamins and minerals. If you suspect that you may be allergic to nectarines, avoid eating them and consult a healthcare provider for appropriate testing. If you have irritable bowel syndrome, consult a healthcare provider or a dietitian to understand how nectarines can fit into a low FODMAP diet. Nectarines can be eaten raw or cooked, in both sweet and savory dishes, in many ways.