Pack with nutrients
Top 1 in Top 7 Health Benefits of Nectarines
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.
