One medium-sized nectarine (142 grams) offers:

• Calories: 63
• Fat: 0.5 grams
• Carbs: 15 grams
• Protein: 1.5 grams
• Fiber: 2.4 grams
• Sugar: 11.2 grams
• Potassium: 6% of the Daily Value (DV)
• Niacin (vitamin B3): 10% of the DV
• Vitamin C: 8.5% of the DV
• Copper: 13.6% of the DV

Nectarines, as you can see, are high in copper, potassium, and vitamins B3 and C. Vitamin C, in particular, may benefit immune health by increasing the output of white blood cells known as phagocytes and lymphocytes, which protect your body from infection. In fact, a recent trial of 800 COVID-19 patients found that receiving 16 200-mg doses of vitamin C reduced both ventilator reliance and fatality rates. Other studies showed shorter hospital stays and less severe symptoms. Nectarines are also high in vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorus.

Consuming nectarines alongside iron-rich meals may help avoid anemia, a disorder caused by a shortage of hemoglobin, or red blood cells. Anemia can cause fatigue because red blood cells transport oxygen throughout your body.

Iron consumption is aided by vitamin C, which converts this mineral into a more easily absorbable form in your body. However, to help avoid anemia, mix nectarines with iron-rich meals such as beans and meat. Vitamin C, a nutrient in nectarines, may help your body better absorb iron from food. In turn, this may help prevent anemia.

Nectarines contain a lot of antioxidants, especially vitamin C. Antioxidants aid in the reduction of oxidative stress, which is produced by an imbalance of unstable chemicals in your body known as free radicals. Over time, oxidative stress can lead to diseases such as diabetes, Alzheimer's, and heart disease. Flavonoids and anthocyanins, which add to the appearance, taste, and perfume of many fruits and vegetables, are also antioxidants found in nectarines.

Anthocyanins and flavonoids may help prevent age-related decreases in brain function, while flavonoids may help prevent inflammation and heart disease. Nectarines also include phenolic chemicals, which are a form of polyphenol antioxidant that protects against free radical damage.

Numerous studies show that nectarines' phenolic components may reduce your risk of cancer. A study including nearly 470,000 persons aged 51 to 70 discovered a substantial link between an increased diet of fruits, notably nectarines, and a lower risk of lung cancer in men. The antioxidant activity of these fruits was linked to these advantages in the study.

In addition, one test-tube investigation found that peach extract aided in the inhibition of breast cancer cell multiplication. Remember that further human research is required. Preliminary research indicates that peach extract may help inhibit breast cancer cell proliferation.

Nectarines may help with weight loss in a variety of ways. For starters, they're high in fiber, which promotes feelings of fullness. You're less inclined to overeat or consume too many calories if you're already full.

This fruit is also naturally low in calories and fat. When taken in favor of high-calorie, poor-nutrition snacks, eating plenty of low-calorie fruits and vegetables may naturally help weight loss. 4-year research of 73,737 women with normal BMI (a standard health statistic) found that each daily fruit serving resulted in an average weight loss of 0.6 pounds (0.27 kg). Notably, starchy meals and low-fiber diets were linked to weight increase in the research.

To be healthy, your skin, your body's biggest organ, needs proper nourishment. Because of their copper concentration, nectarines may benefit skin health. Copper increases cell development in the dermis layer, the second outermost layer of your skin. It also defends your skin from injury, helps aging skin, and encourages collagen creation — your body's most abundant protein.

Surprisingly, copper peptides are frequently found in cosmetic products. Nectarines also include niacin (vitamin B3), which may protect skin cells from UV damage, as well as trace levels of vitamin A, another key ingredient for skin health.

Because of their potassium concentration, nectarines may reduce some pregnancy risks. High blood pressure is linked to a number of negative pregnancy health outcomes, including preterm birth, Cesarean delivery, and maternal mortality.

Increasing your potassium intake, on the other hand, may drop your blood pressure. The Dietary Approaches to Stop Hypertension (DASH) diet, for example, is high in potassium-rich fruits and vegetables due to its blood-pressure-lowering properties. If you're expecting, eating extra potassium-rich foods like nectarines may help you have a safe and healthy birth.