About the Nectarine
Nectarine are a type of fruit closely related to peaches, in the same species, Prunus persica. Their smooth skin sets nectarines apart from the fuzzy skin of peaches. They originated in china 2000 years ago and were later introduced to Europ and North America, including ancient Persia, Greece and Rome. Some Nectarine varieties trace their origins to Great Britain in the 16th and 17th centuries. As with peaches, it is believed that Spanish settlers brought nectarines to the United States in the 19th century. The modern nectarine industry emerged in California in the 1950s by crossbreeding older varieties with peaches to produce firmer, more palatable fruit suitable for the commercial market.
Nectarines when planted in a sunny and sheltered spot, ideally against a warm wall, nectarines produce beautiful spring flowers and summer crops of sweet, juicy fruit. Compact varieties can be grown in container in sunny, sheltered containers.
Nectarines typically have a sweet and juicy flavor with a slightly tangy flavor, often considered more atomatic than peaches. They come in different colors from yellow to red depending on the variety. Like peaches, nectarines are rich in vitamins, especially vitamin C and contain dietary fiber, making them a nutritious addition to snacks or meals.
Nectarines are a type of peach with smoth skin. They are grown similarly, but nectarines generally require warmer conditions to ripen in the UK. These plants thrive when planted against a south-or southwest-facing wall, trained as fans or grown in containers on sunny patios. Nectarines can be grown in unheated greenhouses or polytunnels, especially in cooler regions. They produce fruits of various sizes, flavors and degrees of sweetness, ripen in shades of red, orange or yellow and have golden or white flesh inside. Nectarines can be ‘free-stone’ or ‘clinging-stone’ and their crops ripen at different times, with some varieties better suited to the UK climate. All nectarines are self-fertile, requiring only one plant for a good crop. Dwarf varieties such as ‘Nectarella’ are bred specifically for growing in containers, grow to just 1.5m tall and require minimal pruning.
Benefits of Nectarine
High in Antioxidants : Nectarines are packed with antioxidants, including vitamin C, beta-carotene and flavonoids, which help fight oxidative stress and inflammation in the body. By reducing oxidative damage, antioxidants can reduce the risk of chronic disease and slow the aging process, keeping you looking and feeling younger. Antioxidants are associated with a lower risk of conditions such as cancer, heart disease and inflammation. Nectarines are rich in beneficial plant compounds that act as antioxidants in the body, primarily due to their high vitamin C content. Nectarines can provide enough antioxidants to fight against harmful free radicals.
Blood Sugar Regulation : Despite their sweet flavor, nectarines have a low glycemic index, meaning they raise blood sugar levels more slowly than high-glycemic foods. The fiber present in nectarines helps regulate blood sugar levels by preventing sudden spikes and crashes. It slows the absorption of sugar into the bloodstream, which helps maintain stable blood sugar levels after meals. Research suggests that eating whole fruit may reduce the risk of diabetes, possibly due to the beneficial fiber content. One study indicated that eating fruit daily reduced the risk of diabetes by 12% to 15%. The fiber in nectarines helps control blood sugar by slowing the absorption of sugar into the blood.
Heart Health : Nectarines contain potassium, a mineral essential for maintaining healthy blood pressure levels. One strategy to boost heart health is to include nutrient-dense foods like nectarines. Nectarines provide several nutrients that may reduce certain risk factors for heart disease. For example, they contain soluble fiber, which has been shown to reduce both total and LDL (“bad”) cholesterol levels. Nectarines are also rich in potassium, and adequate potassium intake is associated with lower blood pressure and protection against heart disease and stroke.
Nectarines contain high levels of polyphenols, which may contribute to heart disease prevention. A study conducted in China found that high intakes of polyphenols from foods such as nectarines and peaches were associated with lower triglyceride levels and increased levels of beneficial HDL cholesterol. By regulating blood pressure, potassium helps reduce the risk of cardiovascular diseases such as heart attack and stroke. Additionally, the fiber content in nectarines can help lower cholesterol levels, further improving heart health.
Immune System Support : Rich in vitamin C, nectarines play an important role in supporting the immune system. Nectarines contain numerous health-promoting compounds that can strengthen your immune system and protect against infections. For example, a comprehensive review combining multiple studies found that vitamin C helps reduce the severity and duration of colds.
Nectarines contain fiber, which acts as a prebiotic, nourishing beneficial gut bacteria. Encouraging a healthy gut flora boosts the immune system and even helps prevent disease. Nectarines are rich in antioxidants that protect immune cells from damage, thereby maintaining the function of your immune system. Vitamin C is an antioxidant that helps protect cells from damage caused by harmful free radicals, thereby boosting immunity and reducing the risk of infection and illness.
Cancer Prevention : Antioxidants present in nectarines, such as vitamin C and beta-carotene, reduce the risk of certain types of cancer. Nectarines contain powerful compounds that have been shown to inhibit the growth of cancer cells in some test-tube studies. A study published in the Journal of Food Chemistry highlighted that polyphenols present in nectarines and peaches can effectively kill breast cancer cells and inhibit the growth of cancer cells without harming healthy ones. Research from Texas A&M University, published in the Journal of Nutritional Biochemistry, demonstrated that polyphenols found in peaches and nectarines can reduce the growth and spread of breast cancer cells. Researchers recommend eating two to three peaches or nectarines per day to experience similar beneficial effects, as these compounds help neutralize free radicals that can damage cells and lead to the development of cancerous tumors. Including nectarines in your diet as part of a balanced, plant-based eating plan contributes to cancer prevention.
Weight Management : Despite their sweet taste, nectarines are relatively low in calories and contain no fat or cholesterol. Nectarines are high in fiber, making them a fantastic addition to your diet if you’re looking to lose weight fast. Fiber moves slowly through the digestive system, helping to suppress appetite, reduce cravings, and aid in weight loss. Substituting high-calorie snacks and sweets, nectarines can reduce your calorie intake and help maintain a healthy waistline. Nectarines make a satisfying snack or dessert option that helps curb cravings and prevent overeating. The fiber content in nectarines also promotes feelings of fullness, making them an excellent choice for those looking to control their weight.
Skin Health : Vitamin C, abundantly present in nectarines, plays an important role in the synthesis of collagen, the protein responsible for maintaining skin elasticity and firmness. Additionally, the antioxidants in nectarines help protect the skin from damage caused by UV radiation and environmental pollution, reducing the risk of premature aging and skin cancer.
Improved Digestion : An important nutrient for digestive health is dietary fiber. It passes through your gastrointestinal tract without being digested. The fiber content in nectarines adds bulk to stool and promotes healthy digestion by facilitating regular bowel movements. Adequate fiber intake is essential for preventing constipation and maintaining a healthy gut microbiome. Fiber also acts as a prebiotic, providing nutrients for the beneficial bacteria present in your gut. It enhances digestion and absorption of nutrients. Helps prevent gastrointestinal problems.
Eye Health : Nectarine provide vitamin A, an important nutrient for maintaining vision and eye health. Vitamin A deficiency can cause symptoms such as night sweats, dry eyes and reduced vision. Canadian university researchers are accumulating evidence indicating that essential carotenoids may protect against cataracts and age-related macular degeneration, the leading cause of blindness in the elderly. Beta-carotene, a precursor to vitamin A found in nectarines, improves vision and overall eye health. Essential to maintain. Vitamin A plays a role in the production of rhodopsin, a pigment in the retina that helps detect light and enables night vision. Regular consumption of nectarines may help protect against age-related eye conditions such as macular degeneration and cataracts.
Nutrients
Nectarines are low in calories but can provide a good supply of other essential micronutrients along with fiber and vitamin C. Here’s the approximate nutritional content in a medium-sized nectarine :
Calories: 62.5
Total Carbohydrates: 15.1 grams
Vitamin C: 7.7 milligrams
Fiber: 2.4 grams
Cholesterol: 0 milligrams
Sugar: 11.2 grams
Total Fat: 0.5 grams
Potassium: 285 milligrams
Polyunsaturated Fat: 0.2 grams
Monounsaturated Fat: 0.1 grams
Trans Fat: 0 grams
Protein: 1.5 grams
Sodium: 0 milligrams
Niacin: 1.6 milligrams
Additionally, nectarines contain some amounts of vitamin A, lutein, zeaxanthin, manganese, phosphorus, vitamin K, and vitamin E.
FAQs
How should I store Nectarines?
Store ripe nectarines in the refrigerator for up to five days. If they’re not quite ripe, leave them at room temperature to ripen fully.
Are there any pesticides on nectarines?
Like many fruits, nectarines may contain pesticide residues. To minimize exposure, consider purchasing organic nectarines or washing them thoroughly before eating.
Can I eat nectarines if Ihave diabetes?
Yes, nectarines can be included in a diabetes-friendly diet as part of a balanced meal plan. It’s essential to monitor portion sizes and be mindful of overall carbohydrate intake.
Can I freeze nectarines for later use?
Yes, you can freeze nectarines for up to six months. Slice them and spread them out on a baking sheet to freeze individually before transferring them to a freezer bag or container.