Nectarines are nearly identical to peaches in both their genetic makeup and nutritional profile. The most obvious differences are their skin and flavor. Peaches are covered with fuzz, while nectarines have a thin, smooth skin. Nectarines also have slightly firmer flesh and a more sweet-tart flavor. Although their flavors are distinctive, nectarines and peaches can often be interchanged in recipes.
- Nectarines are high in fiber, vitamins, and minerals. They also contain beneficial plant compounds like antioxidants, which can help protect your body from aging and disease.
- Nectarines contain fiber, which contributes to smooth digestion and a lower risk of gut disorders. Peach flowers also provide certain compounds that appear to support a healthy gut.
- Nectarines contain compounds that may help reduce risk factors for heart disease, such as high blood pressure, as well as triglyceride and cholesterol levels. However, more studies in humans are needed.
- Compounds found in nectarines may offer some protection against cancer by limiting the formation, growth, and spread of cancerous cells. However, more studies are needed to confirm these benefits.
- Nectarines may help lower your immune system’s response to allergens, thus reducing allergy symptoms. However, more studies — particularly in humans — are needed.
- Nectarines may boost immunity, rid the body of toxins, and reduce blood sugar levels. However, research in these areas is limited.
- Nectarines are widely available and can be eaten in a variety of ways. Enjoy them on their own or easily incorporate them into main dishes, sides, smoothies, or desserts.