health benefits of nectarines plums peaches apricots pluots fruit nutrition

"We pay the doctor to make us better, when we really should be paying the farmer to keep us healthy." Robyn O'Brien

At Cutri Fruit we are conscious of your health and are committed to delivering you the most healthful fresh produce.

Our peaches, nectarines, apricots and plums are rich in vitamins A, C and E, as well as dietary fibre, potassium and antioxidants.  

Our fruits can benefit your health in the following ways:

1. Boost your immunity. Antioxidants such as vitamin C are found in rich supply in stone fruits, helping you to build a strong immune system and reduce the impact and duration of summer colds. This wonder-vitamin ups the production of white blood cells, which fight infections, and helps to prevent the entry of viruses.

2. Create collagen. Vitamin C also plays a key role in the production of collagen, which helps keep your skin healthy, strong and supple. One cup of sliced plums or apricots contains around a quarter of your daily vitamin C needs. Hello bouncy, youthful skin!

3. Promote healthy nerves and muscles. Potassium is essential for keeping your nerves and muscles in good condition – a deficiency can cause fatigue, irritability and increased blood pressure. Bananas are the most common go-to fruit for a potassium fix, but stone fruits are also a great source. Two small peaches have the same amount of potassium as a medium banana.

4. Fight diabetes and obesity. Recent research has found that nectarines, plums and peaches contain a unique mixture of compounds that may help fight metabolic syndrome, where obesity and inflammation lead to serious health conditions such as diabetes and cardiovascular disease,

5. Improve eyesight. The vibrant orange colour of apricots, peaches and nectarines comes from their rich supply of carotenoids, a type of antioxidant that can help strengthen your eyesight, skin membranes and immune function. These miracle pigments are even more available to the body when the fruit is cooked, so try poached peaches or baked apricots for a healthy dessert.

6. Encourage healthy digestion. Stone fruits are an excellent source of fibre, which helps your body to digest your food efficiently and smoothly, keeping you feeling full for longer. Fibre has also been shown to benefit diabetes, blood cholesterol levels and weight management.

7. Strengthen bones and teeth. Vitamin K is often overlooked – but this nutrient plays a vital role in maintaining healthy bones and teeth, helping you to reduce your risk of tooth decay and conditions like osteoporosis and osteoarthritis. Plums are your top choice for vitamin K – two of these plump purple fruits give you about one 10th of your daily vitamin K needs.


  • The yellow flesh of nectarines is rich in bioflavonoids, especially carotenoids which combats cancer and other diseases by reducing cell damage
  • A great source of potassium and fibre which promotes healthy cholesterol levels 
  • The potassium in nectarines can also improve metabolism, regulates pH balance and assists in photosynthesis to help digest carbohydrates
  • One medium nectarine contains around 285 mg of potassium. Potassium aids in blood pressure control by balancing the effect of sodium.


  • Peaches are rich with antioxidants that help prevent cancerous cell growth. Peaches are known particularly for effectively protecting the body against lung, colon and oral cancers.
  • Peaches also contain bio-active compounds that help fight metabolic syndrome, a combination of risk factors that causes inflammation, obesity and heart problems.
  • Peaches also have a high amount of vitamin C that helps your body absorb iron better for people who suffer from iron deficiency anaemia.
  • Peaches have excellent anti-inflammatory, antimicrobial and antioxidant properties. Dieticians recommend that those suffering from gout or rheumatism eat peaches on a regular basis. 
  • Regular consumption of peaches can improve your vision health by increasing blood circulation throughout your body with its high levels of beta carotene


  • One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk
  • Dried plums—a.k.a. prunes—are a tried-and-true way to help your bowel do its work (each prune has one gram of fibre)
  • Eating three to four antioxidant-rich prunes a day can help neutralize cell-damaging free radicals that affect your memory
  • Research suggests that plums rank low on the glycemic index, which means consuming them can help you control your blood sugar and reduce the risk of type 2 diabetes.


  • Vitamin A and Beta Carotene in apricots strengthens optic nerves of eyes and protect from macular degeneration and other eye diseases that result in complete or partial loss of vision
  • Apricots have a high amount of soluble fiber which aids digestion function and protects from constipation and other gastrointestinal disorders
  • Potassium in Apricots maintains electrolyte balance, optimizes the blood pressure and reduces the chances of hypertension led stroke
  • Rich content of antioxidants in apricots lend it cancer-inhibiting properties that controls and prevents the growth of cancerous cells in the body

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