Nectarine.

Nectarines are similar to plums or peaches, but they are orange or orange-red in color when ripe and have a smooth firm skin. They are slightly larger than plums, and about the same size as mature peaches. Nectarine and peach trees are virtually indistinguishable. It is grown throughout the warmer temperate regions of both the Northern and Southern hemispheres. One medium-sized nectarine contains 62 calories and is a good source of a number of minerals, vitamins and dietary fiber.

Beta-carotene and Vitamin A

The bright orange-red color of nectarines is due to its high beta-carotene content. Beta-carotene is an antioxidant that helps protect the body from damage from free radicals. Beta-carotene is also converted by the body into vitamin A, although the body will not convert more beta-carotene into vitamin A than is necessary. Vitamin A helps build and maintain healthy skin, teeth, bone tissue, soft tissue and mucus membranes. One medium-sized nectarine contains 471 international units of vitamin A per serving.

Vitamin C

One medium-sized nectarine contains 7.7 milligrams of vitamin C. Vitamin C is a water-soluble vitamin that is needed throughout the body for a variety of functions. It makes up part of a protein responsible for producing skin, scar tissue, tendons and ligaments. It also helps to repair cartilage, bones and teeth as well as heal wounds. Vitamin C is also an antioxidant that may help prevent cancer, heart disease and some medical conditions such as arthritis. In addition to nectarines, all other fruits and vegetables contain some vitamin C. Citrus fruits and berries are other sources high in vitamin C.

Dietary Fiber

Nectarines, whether fresh or dried, are a good source of dietary fiber, which is important for maintaining overall health. Dietary fiber is the part of the plant that your body cannot digest. Fruits and vegetables are sources naturally high in dietary fiber, as are whole grains, legumes and nuts. Dietary fiber helps by adding bulk to your diet, making you feel full on less food, thus reducing the number of calories you consume. Fiber also helps prevent constipation and helps with digestion. One medium-sized nectarine contains 2.4 grams of dietary fiber.

Potassium and Other Minerals

One medium-sized nectarine contains 285 milligrams of potassium, an important mineral for overall body health and function. Potassium is a mineral that is necessary for electrical and cellular functions in the body. It plays a role in metabolism, regulates pH balance, assists with protein synthesis and helps with the digestion of carbohydrates. It also contains smaller but useful quantities of copper, phosphorous, manganese and zinc.

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