Nectarine Benefits + Side Effects

By Adriane Marie •  Updated: 07/03/22 •  12 min read
nectarine benefits and side effects

What are nectarine benefits and side effects every ethical consumer must know? Here are nectarine pros and cons and how buying them will impact your health, the environment, animals and laborers. 

Food is something we consume every day and if you’re like me, you do all the research you can to make sure you don’t hurt yourself, the planet, animals or others when shopping. As an ethical consumer myself, I am giving you all the info I’ve found on nectarine benefits and side effects.

You are going to learn all about nectarine benefits and side effects. This will include nectarine benefits for your health and potential risks, nectarine water footprint and nectarine carbon footprint, nectarine sustainability, if nectarines are vegan or impact animals in other ways, and much more. 

After learning if nectarines are good or bad for you, the environment, animals and human rights, you will be prepared to make the best choices you can the next time you buy food.

This post is all about nectarine benefits and side effects that every ethical consumer should know.

Must-Know Nectarine Benefits And Side Effects

Health

Nectarine benefits for health may include:

Nectarines are…

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Environment

Water footprint: low, 910 liters of water used to produce 1 kilogram of nectarines / 109 gallons of water used to produce 1 pound of nectarines

Carbon footprint: low, 0.22 kg CO2e to produce 1 kilogram or 2.2 pounds of fresh nectarines, a car driving equivalent of 0.5 miles or 0.75 kilometers

Destruction: low, nectarine production is relatively sustainable, there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used, be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.

Nectarines are…

Animals

Kills: none, nectarine production does not require any animals to be killed

Harms: none, nectarine production does not require any animals to be used

Indirectly kills or harms: none, no animals are indirectly killed or harmed from nectarine production as long as toxic chemicals have not been used, be sure to buy Non-GMO/organic, as pesticides harm and kill wildlife and ecosystems by contaminating soil, water, air and plants that animals eat

Nectarines are…

Laborers

Health and safety: varies, overall, agriculture continues to be one of the most dangerous industries, farmworkers may be subject to dehydration, heat stroke, unprotected exposure to harmful, toxic chemicals and pesticides, unsafe machinery and clean drinking water may not always accessible

Living conditions: varies, laborers are often exploited, they may face tough working conditions including long hours in the sun and heat performing physically exhausting tasks, labor laws and rights may or may not be in place, even if worker protection exists, employer violations may go unreported, refugees and migrant workers are especially vulnerable to abuse and mistreatment, fearing consequences of job loss or deportation

Wages: varies, generally farmworkers earn meager wages, there are many cases of underpaid agricultural workers, wage theft and no overtime payment or benefits

Nectarines…

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The world’s top nectarine producing country is China, followed by Spain and Italy.

The world’s top nectarine exporting country is Spain, followed by Chile, USA, Greece, Italy, Uzbekistan, Hong Kong, South Africa, Germany and Japan.

In the United States nectarines mainly come fro, California, South Carolina, Georgia, New Jersey, and Pennsylvania.

Yes! Nectarines are rich in fiber and a good source of minerals and vitamins.

nectarines are alkaline. nectarine benefits include fitting into an alkaline diet.

acidic foods and alkaline diet to improve ph levels

Are nectarines alkaline or acidic?

Nectarines are alkaline.

What is the pH of nectarines?

Nectarines have an 8.5 pH level once digested.

When you eat food, it breaks down to an ash residue that can be neutral, acidic or alkaline. Minerals such as potassium, calcium, magnesium, sodium, zinc, silver, copper and iron produce an alkaline ash; whereas sulfur, phosphorus, chlorine and iodine, which are in meat, coffee, dairy and alcohol, leave an acid ash.

Going alkaline easier than ever with this: Acidic and Alkaline Foods List

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nectarines are gluten free. nectarine benefits include fitting into a gluten free diet.

gluten free foods and what to eat on a gluten free diet

Are nectarines gluten free?

Yes, nectarines is gluten free. Nectarines do not contain gluten when fresh and unprocessed. Nectarines are a type of fruit, therefore making it a naturally gluten free food. 

While celiac disease may not be as rampant as many marketing trends lead us to believe, you may have a gluten sensitivity…

Celiac and gluten sensitivity symptoms are similar and may include:

There are hundreds of potential symptoms, many of which are also symptoms of other conditions.

Going gluten-free easier than ever with this: Gluten and Gluten Free Foods List

nectarines are not a common food allergen. nectarine benefits include being safe for most.

nectarine benefits include being safe for most

Are nectarines a common food allergen?

No, nectarines are not a common food allergen. Some people may experience allergic reactions to nectarines but it is relatively rare by comparison.

A group of the eight major allergenic foods, AKA the Big-8, include:

Severe food allergies can be life threatening. Following ingestion of a food allergen, a person with food allergies can experience a severe, life-threatening allergic reaction called anaphylaxis. 

Persons may still be allergic to and have serious reactions to foods other than the eight foods identified by the law.

Be aware of common dietary restrictions and food allergens with this: The Big 8 Most Common Food Allergens List

nectarines are part of the dirty dozen.

dirty dozen foods that get the most pesticides

Are nectarines part of the dirty dozen?

Yes, nectarines are part of the dirty dozen foods that you should only buy if organic.

The dirty dozen refers to twelve types of produce that receive the heaviest amounts of pesticides. The Environmental Working Group (EWG) updates the list annually to publish the latest trends in agriculture. An organic diet is always preferable, as there is less exposure to problematic pesticides and toxic chemicals which are not only beneficial to health but undoubtably the environment as well. 

Health conditions that may come from pesticide exposure are: diabetes, cancer and neurological defects like Parkinson’s, Alzheimer’s,  amyotrophic lateral sclerosis (ALS), birth defects, and reproductive disorders; not to mention laborers employed in agriculture that touch and breathe in pesticides, making them vulnerable to acute and chronic poisoning. 

The environmental impact of pesticides includes pollution to water systems and air, the emergence of “superweeds”, which can now resist normal herbicides and perhaps worst of all, declining pollinator populations -essential for all food production!

If you don’t tend to purchase organic foods regularly, then at the very least you should opt for organic when shopping for the dirty dozen fruits and vegetables

The dirty dozen include:

Buying organic ensures the farmers have met strict guidelines to produce safe food that is best for minimal toxin exposure and overall health.

Here’s an excellent resource for further information on pesticides: Poisoning Our Children: The Parent’s Guide to the Myths of Safe Pesticides by André Leu

nectarines are a high-fodmap food.

fodmap friendly food

Are nectarines FODMAP friendly?

No. Nectarines are a high-FODMAP food so you should limit or eliminate them while on a low-FODMAP diet. 

A low FODMAP diet may help those with bloating, gas, constipation, diarrhea, stomach pain, and IBS (irritable bowel syndrome).

It’s all about knowing your body. Observe what works and what doesn’t. You body might even react negatively to a low-FODMAP food simply due to intolerance. Everyone is different! Be mindful and patient. Take time to get to know what’s best for your physical health and overall wellbeing.

See this High-FODMAP and Low-FODMAP List of Foods

nectarines have a low water footprint. nectarine benefits include not requiring too much water.

nectarine benefits include having a low water footprint

Do nectarines have a high or low water footprint?

Nectarines have a relatively low water footprint compared to other foods.

What is the water footprint of nectarines? It takes 910 liters of water to produce 1 kilogram of nectarines / 109 gallons of water to produce 1 pound of nectarines.

Did you know that water is a finite, non-renewable resource?

How much water does it take to produce an apple? A serving of rice? A steak dinner?

We need to be aware of “water footprints”. That is, the amount of fresh water utilized in the production or supply of goods we consume. As it turns out it takes significantly more water to yield foods that come from animals than foods that come from plants. Imagine how much water a cow needs to consume to generate a piece of beef. Not only how much water a single cow drinks, rather all the water that went into producing the crops that the cow ate.

Find out how much water your food consumes with this: Water Footprints of Foods and Ingredients List

nectarines have a low carbon footprint.

carbon footprints of food and food emissions

Do nectarines have a high or low carbon footprint?

Nectarines have a relatively low carbon footprint compared to other foods.

What is the carbon footprint of nectarines?

It takes around 0.22 kg CO2e to produce 1 kilogram or 2.2 pounds of fresh nectarines, a car driving equivalent of 0.5 miles or 0.75 kilometers.

Food not only has a water footprint but also a carbon footprint, known as CO2e, which stands for carbon dioxide equivalent. Since carbon measurements are a bit more difficult to comprehend, it is common to equate CO2e to the distance which a car drives in miles or kilometers.

When calculating carbon emissions, some factors may include…

But that’s not all!

It’s best to keep the following in mind when grocery shopping:

Find out how much carbon your food emits with this: Carbon Footprints of Foods and Ingredients List

nectarines are sustainable.

sustainable shopping, for eco friendly brands and products good for the environment

Overall, are nectarines eco friendly? Are nectarines sustainable?

Nectarine production is relatively sustainable since there is no significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Be sure to buy non GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc. when using regenerative practices.

A 2018 Oxford University study – which is the most comprehensive analysis to date of the damage farming does to the planet – found that ‘avoiding meat and dairy is the single biggest way to reduce your impact on Earth’ as animal farming provides just 18% of calories but takes up 83% of our farmland.

Consuming animal products and byproducts is not environmentally friendly and is one of the worst things for the Earth. Not only is meat production wasteful, it causes enormous amounts of pollution. The industry is one of the biggest causes of climate change.

nectarines are vegan. nectarine benefits include not killing, harming or using animals.

nectarine benefits include being vegan

Are nectarines vegan?

Yes, nectarines are vegan. Nectarines are a fruit and not an animal product or byproduct, therefore making it a vegan food. 

Animals of factory farms and the livestock industry are suffering. They live in horrific conditions that often include confinement, physical abuse and unnatural environments…so much so that they need to receive antibiotics to keep from getting ill or spreading disease. They’re also injected with growth hormones to become fatter faster and live short lives, being slaughtered as soon as they finish growing and are killed prematurely, well before their natural lifespan.

Because we cannot see for ourselves how these animals live and what they endure does not mean it isn’t happening. The meat, poultry and dairy industries do everything they can to distance us from knowing how our food comes to be in order to keep us in the dark about what we support each time we buy animal derived products and byproducts.

Go vegan for animals!

It’s the best way to help animals and it’s not as difficult as you may think. Speak for animals with your actions, for they cannot speak at all.

Going vegan is easier than ever, at a glance with this: Vegan and Non-Vegan Foods List

nectarines may or may not have labor issues.

labor rights, human rights and workers rights issues

Are nectarines a product with laborer concerns?

At this time there have been no major concerns with nectarine production but that doesn’t mean it isn’t happening!

It’s important to stay aware of human rights concerns and worker exploitation that may come with specific brands.

Did you know the single largest employer in the world is agriculture? The labor involved behind each and every product cannot go unrecognized. 

Some known problems include workplace health and safety, child labor, gender inequality, inadequate pay, wage theft and exploitation. Workers may even experience harassment, humiliation and violence and unfair employers often fail to provide laborers with access to shade, drinking water, restrooms and breaks.

Such mistreatment is like modern day slavery. Workers are often afraid to report issues because they fear it will result in losing their jobs or deportation. 

Fair trade organizations fight to ensure better social, environmental and economic standards. 

We can improve people’s lives with foods we eat every day simply by buying products that are certified fair trade. 

Conclusion

Nectarine pros include:

Nectarine cons include:

This post was all about nectarine benefits and side effects.

Sources:

Nectarines Grades and Standards – Agricultural Marketing

Nectarines, raw – FoodData Central

Adriane Marie

Grocery Guru, Material Maven, Conscious Consumer Connoisseur. I organize ethical info for us to comprehensively see how purchases impact people, animals and the planet. I hope you find HEALabel helpful! Use it for personal and global improvement and empowerment.

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