Benefits of nectarine
. Nectarines are similar to peaches but have a smooth skin. Eating nectarines is a healthy way to include many vitamins and minerals in your diet, and a mediumsized nectarine only has 60 calories. Choose a firm nectarine for a nutritious snack, or serve them sliced with a drizzle of honey for a nutrientpacked dessert.Nectarines are similar to plums or peaches, but they are orange or orangered in color when ripe and have a smooth firm skin. They are slightly larger than plums, and about the same size as mature peaches.
. Nectarinesare delicious fruit which belong to the Rosaceae family just as plums and peaches. In fact, they are quite similar to peaches in appearance except for the lack of fuzziness on the nectarine skin which is there in peaches. Nectarines grown in warmer temperate region and are also referred to as stone fruits or drupes as they enclose a hard seed inside their outer juicy flesh.
What are Nectarines
. Nectarines are a fruit, and they are closely related to the peach. The fruit grows on trees, and it originated in China. It has a large inedible seed in the middle, and the whole fruit is covered by a smooth skin. This skin can be eaten, and it is one of the most nutritious parts of the fruit.
Nectarines Nutritional facts
. Nectarinesare a luscious nutrientdense and low calorie fruit which brings a variety of healthy components to our diet. It offers an impressive array of powerful antioxidants andphenolic compoundsalong with dietary fiber. Vitamin wealth of nectarines include vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), pantothenic acid, vitamin B6, folate, vitamin C (ascorbic acid), vitamin E (alphatocopherol) and vitamin K (phylloquinone) . Nectarines are excellent sources of potassium and other minerals such as phosphorous, magnesium and calcium without any harmful cholesterol.
Nectarine Nutritional Value
. The nutrition of nectarines might be similar to peaches but nectarine contains much more minerals and vitamins than them. Elements like iron, phosphorus, potassium etc are abundant in Nectarine and Vitamin A and C are present in double the amounts as compared to peaches. Nectarines contain small but healthy concentration of antioxidants. It is good in niacin, pantothenic acid, thiamine, and pyridoxine. It also contains magnesium, folic acid, iron and Vitamin K in moderate amounts.
. Fruits and vegetables with bright red, orange and yellow colors often contain a good amount of betacarotene. Betacarotene is an antioxidant that turns into vitamin A in the body. If you do not consume enough betacarotene, you may become deficient in vitamin A, which can lead to abnormal bone development, reproductive disorders and, in severe cases, death. Betacarotene also supports healthy eyes and may prevent diseases like macular degeneration. One cup of fresh nectarines supplies 214 mcg of betacarotene.
. The vitamin C in fruits and vegetables, including nectarines, is considered an important antioxidant that helps promote good health and may also have the power to protect your body from certain illnesses and diseases. California Peaches, Plums and Nectarines reports that the vitamin C in nectarines may protect molecules from being damaged by free radicals and other chemicals that cause cellular changes. Vitamin C may also protect you from toxins and pollutants that cause illness. One cup of nectarines has 7.7 mg of this important antioxidant.
. Lutein is a nutrient that has been receiving more attention because of its healthprotective benefits. According to the Lutein Information Board, your body uses lutein to support healthy eyes and skin. Lutein is also considered an important antioxidant because it helps destroy the presence of free radicals in your body, which may decrease your risk of chronic diseases like cancer. Most humans do not get enough lutein in their diet, but adding nectarines can help you increase how much you consume. A 1cup serving of fresh nectarines contains 186 mcg of lutein.
Other Important Nutrients
. The most significant nutrients that nectarines offer, they also supply a wide range of other vitamins and minerals you need to eat each day. A 1cup serving of nectarines supplies 2.4 g of fiber and 1.5 g of protein. A serving of nectarine will also provide 9 mg of calcium, 13 mg of magnesium and 287 mg of potassium. Nectarines also contain iron, folic acid, vitamin K, as well as naturally occurring sugars that help provide energy.
Betacarotene and Vitamin A
. The bright orangered color of nectarines is due to its high betacarotene content. Betacarotene is an antioxidant that helps protect the body from damage from free radicals. Betacarotene is also converted by the body into vitamin A, although the body will not convert more betacarotene into vitamin A than is necessary. Vitamin A helps build and maintain healthy skin, teeth, bone tissue, soft tissue and mucus membranes.
. 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 mediumsized nectarine contains 2.4 grams of dietary fiber.
. One mediumsized 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.
. The yellow flesh of nectarines is rich in bioflavonoids, especially carotenoids. These pigments are antioxidants that help to protect against cancer and other diseases by reducing the cellular damage that is caused when body burns oxygen. The antioxidants in Nectarine which includes Vitamin A, Vitamin C and beta carotene prevent cancer. Consumption of nectarines also protect from oral and cavity cancer.
. Nectarines are a good source of potassium and fiber, both of which are nutrients which keep our heart healthy. Nectarines help to promote healthy cholesterol level and good gut health due to their rich fiber content.
. Nectarines are a good source of antioxidants which help to fight free radicals in the cells. Free radicals that are created after the exposure to sunlight can easily be eliminated if you include nectarines in your diet. Thus it protects us from harmful UVA rays. Antioxidants help us to fight several diseases. These antioxidants in nectarine are converted into Vitamin A in the body.
. Vitamin C present in Nectarines play a vital role in keeping tissues strong. It also helps to produce collagen, a structural protein that helps to hold the tissue together and promotes healing after an injury. Ascorbic acid boosts immunity and helps to fight infections. It also helps to repair cartilage and bones. It makes up part of a protein responsible for producing skin, scars, tissue, tendons and ligament.
. The problem of constipation can easily be dealt with nectarines. Potassium present in nectarines improves metabolism, regulates pH balance, assist in photosynthesis and helps with the digestion of carbohydrates.
. Nectarines are a low calorie fruit which makes it a perfect food for people who want to lose weight. It contains just 44 calories per 100 grams and contains no saturated fats. Fiber in nectarine helps to manage hunger and aids in weight control.
Improves blood pressure
. One medium nectarine contains around 285 mg of potassium. Potassium aids in blood pressure control by balancing the effect of sodium. Including Potassium rich food in your diet improves blood pressure. But a high potassium diet can be harmful for elderly people and people with kidney disease. So be careful while incorporating protein rich foods in your diet.
How to prepare and eat the fruit
. Clean with cold water and then wipe with a soft cloth. To eat it with the peel just cut in halves. But if you want to peel it, then first score a small cross like a peach. Dip it in boiling water for a minute and then immediately cool in cold water. After this you can peel away from the cross.
Cutting or peeling
. Cutting or peeling a nectarine releases an enzyme that causes darkening of flesh. The fruit might not look a bit appetising but this does not alter its nutritional value in any way. You can also slow the discolouration by dipping the nectarine in acidic solution like cedar vinegar.
. Nectarineshave a wonderful antioxidant power with a good amount of polyphenols, vitamin C content and carotenoids such as betacarotene and cryptoxanthin. The skin of the nectarine fruit has a higher concentration of such components as compared to the pulp so, just wash the fruit properly and eat unpeeled. These protective antioxidants exert free radical scavenging activities and assist in neutralizing the damaging effects of oxygen free molecules.
Relief from obesity problems
. Nectarinesmay prove useful in condition of obesity and its associated complications. Research studies have shown that stone fruits such as nectarines contains bioactive compounds such as anthocyanins, catechin,chlorogenic acidand quercitin derivatives which have the potential to combat obesity related medical conditions like diabetes and cardiac disorders. The antiobesity and antidiabetic qualities may work against the metabolic syndrome and decrease the oxidation of bad cholesterol which is implicated in obesity related heart diseases.
. Nectarinescontainslutein, an important nutrient which encourages eye health and helps reduce the risk of disease likeagerelated macular degeneration. Various investigative researches have shown thatluteinis also an extremely powerful antioxidant which also helps in reducing the risk of nuclear cataract. Lutein dwells in the macular pigment of the eye and assists in protecting the retinal tissues from the damage caused by oxidative stress and highwavelength light.
Prevention of hypokalemia
. Nectarines containspotassiumwhich is essential for proper nerve and cellular function.Potassiumpresent in stone fruits such as nectarine helps in proteins synthesis, functioning of the muscles, maintain electrolyte balance, and optimally utilize carbohydrates and supports metabolic processes. Deficit of potassium in the body may lead to disorders like hypokalemia which may degrade the muscular health and may cause cardiac arrthymia.
. Nectarines may prove beneficial in maintainingcardiovascularhealth attributing to the presence of heart friendly antioxidants. Chlorogenic acid and anthocyanins present in nectarines exert inhibitory action against the oxidation of LDL cholesterol, prevents hardening of arteries and encourages proper circulation of human platelets. Flavonoids found in nectarines may help in preventing rise in the aggregation of platelets and reduce the risk of development of atherosclerosis.
Prevention of cancer
. Nectarines contain chlorogenic acid, a natural compound which has multiple health benefits including prevention of various tumors and cancer such as colon cancer. Chlorogenic acid as suggested bystudiespossesses chemopreventive properties which inhibit the proliferation of colon carcinogenesis. Research studies have also presented qualitative evidence regarding the role of betacarotene present in the Rosaceae botanical group which also includes nectarines in providing protection againstlung cancer.
Stronger immune defense
. Inclusion of drupes such as nectarines aids in enhancing the immune defense mechanism of the body. Abundance of antioxidants such asvitamin C, zinc and other protective phenolic components in nectarines increase body
. Nectarine contributes productively in the skin care. Antioxidative components such as vitamin C,luteinandbeta carotenefound in nectarines take up the credit for such defensive effect. Betacarotene, which is a precursor ofvitamin A,is instrumental in exerting protective action against the skin damage caused by the exposure to UV radiations.Vitamin Ccontributes in collagen synthesis, helps in keeping the tissues toned up and maintains the youthfulness of the skin. In addition to this, research study has advocated the photoprotective effect ofluteinpresent in nectarines in guarding the skin from free radical damage and UVinduced erythema.
Food for pregnancy
. Nectarines especially the folate content which helps in reducing the risk of neural tube defects like spina bifida and also contributes in overall health of the mother and the baby. Abundance of potassium assists in preventing muscle cramps and keeps up the energy levels by building up the proteins. Fiber keeps up the digestive health and vitamin C content contributes in the proper growth and development of the muscles, teeth and blood vessels of the growing baby. So, next time you feel hungry just grab a nectarine and feel enriched.
. Nectarines containsphosphorus, an essential mineral which plays an important role in the normal functioning of cells and tissues. Phosphorus in nectarines helps in the formation of strong teeth and bones and assists in the metabolism of carbohydrates and fats. It extends its support in the cellular maintenance and repairs and also assists in renal functioning, muscular contraction, normal heart rate and nerve communication. In addition to this, iron present in nectarines help in the formation of hemoglobin in red blood cells and majorly contributes in general growth and development.
. Nectarines are juicy fruits which may be used to accentuate the flavor and health factor ofyogurts, pies, jams, smoothies, shakes, cakes. To keep things simpler, nectarines can also serve as a delicious addition to the fruit portion along with any meal during the day or just as a snack between the meals. Along with the fresh variety,nectarinescan also used in their dried version.
Selection and storage
. Good quality nectarines are firm to touch and free from bruises or disease damage. The ripe ones have a nice and fresh color varying for different cultivars. Nectarines should best be consumed as quickly as possible for it tends to perish under high temperatures. Unripe nectarine may be kept in a paper bag at room temperature to speed up the ripening process. For later usage, ripe and ready nectarines may be stored in a refrigerator for a few days and in cold storage for not more than two weeks.
Nectarine word of caution
. Pits or seeds ofnectarinescontain small amounts of cyanogens which on ingestion may get metabolized to cyanide. Although rare, excess inadvertent ingestion of these pits may result in cyanide poisoning. In fact, these pits may also cause choking problems in little children, if left unmonitored.
How Many Calories do Nectarines Have
. Nectarines do not have many calories. A medium sized nectarine typically has about 60 calories in it. The low amount of calories found in a nectarine make it a perfect addition to any meal, or it can be eaten for a healthy snack.
What Vitamins are Found in Nectarines
. Nectarines are very nutritious and they have a lot of necessary vitamins. Antioxidants like vitamins A, C, and E are found in the fruit. Nectarines also have a variety of different complex B vitamins. These necessary nutrients help the body to be healthy and they can boost weight loss.
How Should You Store Nectarines
. Nectarines should always be stored properly in order to keep them from spoiling. If you purchase ripe nectarines, store them in the refrigerator. Before you are going to eat a nectarine, set it outside until it is at room temperature. If you purchase unripe nectarines, you can store them at room temperature until they ripen. You can also keep them in a paper bag to make them ripen sooner.
. Nectarine pits contain amygdalin, a compound that is converted tocyanidein the stomach.Althoughaccidentally swallowing an occasional pit is not harmful, consuming several of them at a time can cause cyanide poisoning.
The yellow flesh of nectarines
. The yellow flesh of nectarines is rich in BIOFLAVONOIDS, especially carroenoids, these plan pigments are antioxidants thathelp protect against cancerand other diseases by reducing the cellular damage that occurs when the body burns oxygen. Nectarines are also high in pectin, a soluble fiber that helps control blood cholesterol level. The skins contribute insoluble fiber, which helps prevent constipation.
. It has been found that an association between diets low in potassium and increased risk of stroke. People who take potassium supplements have been reported to have a low risk of suffering a stroke. Others have found an association between increased risk of stroke and the combination of low dietary potassium plus high salt intake. Increasing dietary potassium has lowered blood pressure in humans, which by itself should reduce the risk of stroke; however, some of the protective effect of potassium appears to extend beyond its ability to lower blood pressure. Maintaining a high potassium intake is best achieved by eating nectarine.
. Night blindness can be an early sign of vitamin A deficiency. Low intake betacarotene, may contribute to a vitamin A deficiency. However, betacarotene is less effective at correcting vitamin A deficiency than is vitamin A itself, as it is less well absorbed and is only slowly converted by the body into vitamin A. this can be achieved by nectarine fruit
. Eating a diet rich fruit called nectarine raises blood levels of antioxidants. People with high blood levels of antioxidants have a lower risk of macular degeneration. Those with the highest levels of the antioxidants selenium, vitamin C, and vitamin E may have a 70% lower risk of developing macular degeneration, compared with individuals with the lowest levels of these nutrients People, who eat nectarine high in betacarotene, an antioxidant, are also at low risk.
. Potassium helps in reduction of urinary calcium excretion, and people who eat high amounts of dietary potassium appear to low risk of forming kidney stones. Most kidney stone uses the form of the element called potassium citrate. However, increasing dietary potassium may reduce the risk of kidney stone recurrence. The best way to increase potassium is to eat nectarine. The level of potassium in food is much higher than the small amounts found in supplements.
. A diet high in antioxidants may protect against the freeradicaldamaging effect of environmental toxins or cigarette smoke. Increase in nectarine may decrease the incidence of asthma symptoms. Consumption of this fruit may reduce the risk of developing chronic bronchitis.
CONGESTIVE HEART FAILURE
. Nectarines, which are high in potassium, are recommended by some doctors for CHF.This fruit may help to reduce the congestive heart failure. VitaminC has antioxidant effects and is required for connective tissue formation within the human body. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, and help scavenges harmful free radicals.
. Vitamin C, present in nectarine, is a powerful antioxidant and antiinflammatory agent.Its antiinflammatory activity may decrease the incidence of asthma symptoms. Fresh nectarines have small amounts of vitamin C. 100 g provides 5.4 mg or about 9% of dailyrecommended levels.
Preparation and Serving tips
. Juicy nectarines have delicious flavor and sweet creamyellow or white flesh. Choose only fresh ripe fruits to eat; unripe ones are quite tart, and hence, offflavored.To prepare, gently wash them in cold water, mop dry using soft cloth. The fruit can be consumed raw along with its skin as inapples. One can also cut the fruit into two halves and separate the pit (seed) using a knife.
Good source of betacarotene
. Nectarines are a good source of betacarotene, an antioxidant that the body converts to vitamin A. Juicy, delicious nectarines are low in calories (100 g just provide 44 calories), and contain no saturated fats. They are indeed packed with numerous health promoting antioxidants, plant nutrients, minerals and vitamins.
Small amounts of vitamin C
. Fresh nectarines have small amounts of vitamin C. 100 g provides 5.4 mg or about 9% of dailyrecommended levels. VitaminC has antioxidant effects and is required for connective tissue formation within the human body. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, and help scavenges harmful free radicals.
Prevent certain heart diseases
. Nectarines are rich in lutein and lycopene. Generally, its color originates from lutein. These phytochemicals can be beneficial in terms of preventing muscular degeneration, and also protect the heart from certain diseases.
Aids in weight loss
. The fruit has low caloric value as it contains 45 calories. In addition, nectarine does not have fat, which makes it ideal for people who desire to lose weight within the shortest time possible. Nectarines have small but healthy concentrations of other antioxidant vitamins such as vitamin A, vitamin E and flavonoid poly phenolic antioxidants lutein, zeaxanthin and
. Being a great source of antioxidants, consuming nectarine can also protect your skin from harmful ultraviolet rays. It becomes easier to eradicate free radicals that come about due to direct exposure of UV rays from sunlight if you eat enough nectarines.
. Nectarine contains pectin, a fiber that helps regulate blood cholesterol levels. On the other hand, the skin has insoluble fiber which prevents constipation. The total measured antioxidant strength (ORAC value) of 100 g raw nectarine fruit is 750 TE (Trolex equivalents).
Reduces cellular damage
. Beta carotene has antioxidant properties that serve to protect the skin against certain cancers and other ailments. It also helps to reduce the cellular damage that follows when your body burns oxygen. Nectarines are similar to plums or peaches, but they are orange or orangered in color when ripe and have a smooth firm skin. They are slightly larger than plums, and about the same size as mature peaches.
A nectarine and pit
. A nectarine is a variety of peach with smooth skin. With careful attention to detail, a new nectarine plant can be sprouted from the seed. It is easy to sprout a nectarine seed, and in three to five years, you should have a fruitbearing nectarine tree.
Tips & Warnings
. Natural inhibitors in nectarine seeds will prevent it from sprouting unless they are deactivated. Exposing the nectarine seeds to cold temperatures will deactivate these natural inhibitors. In natural conditions, this necessary chilling period occurs during the winter months. Nectarine trees grow best in fertile soil that is well drained.
Nectarine is a smoothskinned peach
. The nectarine is a smoothskinned peach. Experiments show that nectarines may grow from peach stones, and peaches from nectarine stones. Peach trees can produce nectarines by budvariation and nectarine trees also produce peaches, and the fruit so produced will come true to seed. Also, either peach or nectarine trees may produce a fruit half peach and half nectarine, and subsequently produce a true peach. The trees, leaves, and seeds of these fruits are indistinguishable.
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