Nectarines are a delicious and nutritious fruit that can offer a variety of health benefits for both men and women, they are rich in fertility-boosting nutrients such as potassium, vitamin B-3, vitamin A, vitamin C, vitamin E, magnesium, phosphorus, Iron, vitamin K, zinc, beta-carotene, lutein + zeaxanthin beta-cryptoxanthin, vitamin B-6, folate, and choline .
Nectarines vs peaches
Nectarines and peaches are both stone fruits that are closely related. They are both members of the genus Prunus, which also includes plums, apricots, cherries, almonds, and peaches.
Peaches and Nectarines have a lot in common in terms of flesh, nutrition, and uses. Both can have a white or yellow color but are slightly different in their skin and flavor.
For example, Peaches have firm and fuzzy skin with a sweet flavor, while Nectarines have soft and smooth skin with sweet and tart flavors. Both of them can be eaten fresh, cooked, or baked and are very easy to incorporate into diets.
So I guess by looking alone, you may not be able to tell the difference between peaches and nectarines. Both are popular due to their juicy nature, flavor, and nutritional value yet have genetic and culinary differences .
Fertility benefits of nectarines
Here are some of the ways that nectarines can benefit fertility:
1. May help lower the risk of ovulatory infertility
Regular intake of nectarine fruits or juice may promote ovulation and lower the risk of ovulatory infertility in females. Nectarine contains iron which aids blood formation, it is also rich in vitamin C which helps the body with Iron absorption .
More importantly, when nectarines are paired with iron-rich foods like beans, meat, seafood, fortified cereals, legumes, and spinach, it can boost energy and blood flow to the uterus which is essential for ovulation.
A study among US nurses found a 40% lower risk of ovulatory infertility with a higher intake of nonheme iron and iron supplements . Another study says iron-rich diets may improve ovation disorder .
Another supporting study suggests that regular intake of iron-rich food may help women with heavy menses or short menstrual cycles . However, the study did not find a consistent association between a dietary intake of iron and fecundability (which is the ability to achieve pregnancy within one menstrual cycle).
2. Protects against oxidative damage
Nectarine is a good source of antioxidants such as flavonoids and anthocyanins  which may help lower the risk of cardiovascular disease  and inflammation , and phenolic compounds which can help the body fight oxidative stress  that could damage reproductive gamete.
3. Improve sperm quality
Nectarines are a good source of antioxidants like vitamin C, and vitamin E, which can help protect sperm from damage . These antioxidants can also help improve sperm quality (count and motility) research suggests [11, 12].
4. Promotes hormone balance
Nectarines contain vitamin B-6 and vitamin C, which is essential for hormone production and balancing. Vitamin C can help to regulate estrogen and progesterone levels in women , and testosterone levels in men .
5. Reduces inflammation
Inflammation can interfere with fertility . However, nectarines contain anthocyanins  antioxidants with anti-inflammatory effects , and other nutrients that can help to reduce inflammation throughout the body.
6. Improve overall reproductive health
Nectarines are a good source of vitamins, and minerals such as potassium, vitamin B-3, vitamin A, vitamin C, vitamin E, magnesium, Iron, vitamin K, zinc, vitamin B-6, and folate, including fiber. Eating a healthy diet that includes nectarines can help to improve overall reproductive functions and well-being, which can also benefit fertility.
Here are some of the ways that the nutrients the aforementioned nutrients benefit reproductive health:
- Potassium: Potassium is an important nutrient for regulating blood pressure and fluid balance. High blood pressure can damage blood vessels and interfere with blood flow to the reproductive organs. Fluid balance is also important for reproductive health, as it can affect hormone production and the ability of sperm and eggs to travel through the reproductive tract.
- Vitamin B-3: Vitamin B-3 is essential for the production of sex hormones, such as testosterone and estrogen. It also plays a role in the development and function of the reproductive organs.
- Vitamin A: Vitamin A is important for the development and function of the reproductive organs. It also plays a role in the production of sex hormones.
- Vitamin C: Vitamin C is an antioxidant that can help protect cells from damage. It is also important for the production of collagen, which is a protein that is essential for the structure and function of the reproductive organs.
- Vitamin E: Vitamin E is another antioxidant that can help protect cells from damage. It is also important for the production of sex hormones.
- Magnesium: Magnesium is essential for many bodily functions, including muscle contraction, nerve function, and hormone production. It is also important for the development and function of the reproductive organs.
- Iron: Iron is necessary for the production of red blood cells, which carry oxygen to the reproductive organs.
- Vitamin K: Vitamin K is important for blood clotting and the formation of new bone tissue. It is also important for the development and function of the reproductive organs.
- Zinc: Zinc is essential for the production of sperm and testosterone. It is also important for the development and function of the female reproductive organs.
- Vitamin B-6: Vitamin B-6 is essential for the production of sex hormones and the development and function of the reproductive organs.
- Folate: Folate is essential for the prevention of birth defects. It is also important for the development and function of the reproductive organs.
- Fiber: Fiber can help to regulate blood sugar levels and cholesterol levels. It can also help to keep the digestive system healthy. A healthy digestive system is important for the absorption of nutrients, including the nutrients that are essential for reproductive health.
In addition to the nutrients you listed, a healthy diet for reproductive health should also include plenty of fruits, vegetables, and whole grains. It is also important to limit processed foods, sugary drinks, and unhealthy fats.
Nectarines and peaches: which is better?
Which is better, nectarines or peaches? It depends on your personal preference. Some people prefer the smooth skin of nectarines, while others prefer the fuzzy skin of peaches. Some people like the sweet and tart flavor of nectarines, while others prefer the sweet flavor of peaches.
Both nectarines and peaches are nutritious fruits that can be enjoyed in a variety of ways. They are a good source of vitamins A and C, potassium, and fiber. They also contain antioxidants, which can help protect your body from disease.
How to eat nectarines
Here are some tips for incorporating nectarines into your diet:
- Eat nectarines fresh, as a snack or dessert.
- Add nectarines to smoothies or yogurt bowls.
- Grill nectarines and serve them with grilled chicken or fish.
- Add nectarines to salads or stir-fries.
- Bake nectarines into pies, muffins, or cakes.
If you are trying to conceive, talk to your doctor about incorporating nectarines into your diet as part of a healthy lifestyle.
JC is passionate about finding the impact of foods (feeding habits) on human fertility and reproductive health and a way to improve fertility.