Nectarines are tasty fruits that are closely related to peaches, but they have smooth skin instead of the fuzzy texture peaches have. With a mix of sweet and tangy flavors, nectarines are delicious and full of vitamins, minerals, and antioxidants that can help support good health. You can eat them fresh, toss them into salads, or use them in desserts. Nectarines are versatile and easy to enjoy in different ways. In this article, we’ll go over their health benefits and possible side effectsts and share tips ochoosing and preparingre them.
ectarines are a tasty, nutrient-rich fruit packed with vitamins and fiber.
What Is Nectarine?
Nectarines are sweet stone fruits from the same family as peaches, plums, and apricots. They have smooth skin without fuzz and are smaller than peaches, with a slightly sweeter flavor and fragrance. Nectarines are usually sold independently or with peaches and apricots at the grocery store, but they can also be found at farmers' markets and specialty shops.
Nectarine plants are not as hardy as those of peaches or apricots, so they require a little more attention and care to grow. Some diseases that can affect nectarine trees include peach leaf curl, brown rot, scab, bacterial spot, and powdery mildew. To prevent disease in a nectarine tree, gardeners should use fungicides and follow proper pruning techniques.
The nectarine plant is native to China and Tibet, but it has spread throughout the world. There are more than 4,000 varieties of this fruit, but a few popular ones that are easy to find at the grocery store or farmer's market include:
- Independence (bright red, freestone, firm yellow-flesh with a richly tangy and sweet flavor).
- Merricrest (large, light skin with hints of russet blush, white-fleshed, juicy, creamy texture).
- Redgold (deep red, clingstone, firm, yellow-fleshed with a deliciously tangy and spicy flavor).
In addition to being an excellent snack on their own, sliced ripe nectarines elevate breakfast bowls of granola and oats, make great toppings for pancakes, muffins, and bread, and pair beautifully with other stone fruits in pies and cobblers. They also add a fresh, fruity kick to smoothies and are delicious in homemade jam.
Nutrition Facts of Nectarine
Like their cousin, a medium-sized nectarine contains only 44 calories and is low in fat. In addition, it contains moderate amounts of fiber, vitamins A and C, potassium, and antioxidants.
Nutrition facts of 100 grams (3.5 ounces) of Nectarine include:
- Calories: 44
- Fat: 0.3 g
- Potassium: 201 mg - 5% of the Daily Value (DV)
- Carbohydrates: 11 g - 3% of the DV
- Fiber: 1.7 g - 6% of the DV
- Sugar: 8 g
- Protein: 1.1 g - 2% of the DV
- Vitamin C: 9% of the DV
- Iron: 1% of the DV
- Magnesium: 2% of the DV
Vitamins and Minerals
Besides delivering a healthy serving of fiber, vitamins, minerals, and antioxidants, nectarine is also low in calories. This fruit may help support weight loss efforts and improve gut health when incorporated into a balanced diet. Moreover, the natural sweetness of nectarines can help satisfy cravings for sugary snacks and provide an alternative to high-calorie desserts.
This stone fruit contains vitamins A, potassium, folate, and other B-complex vitamins. It also has an impressive amount of calcium, magnesium, copper, zinc, and phosphorus. In addition, this sweet stone fruit is a rich source of the antioxidants lutein and zeaxanthin. These carotenoids act as protective scavengers against oxygen-derived free radicals, which can contribute to disease development.
Nectarines are a good source of vitamin C, providing 5.4 mg per 100-gram serving. This is approximately 9% of the daily recommended intake for this water-soluble nutrient. Vitamin C is essential for improving immune function, scavenging harmful free radicals, and maintaining healthy skin. It also helps the body absorb iron and fight off inflammation. Moreover, this fruit offers a significant amount of the mineral potassium, which is important in regulating blood pressure and heart rate. This mineral is also needed for proper cell growth, nerve transmission, and muscle contractions. It also contributes to the regulation of fluid levels within the body. In addition, nectarine contains modest amounts of vitamin E, niacin, and thiamin, which are essential for optimal health.
Health Benefits of Nectarine
Like other stone fruits (peaches, apricots, plums), nectarines are packed with vitamins and minerals. They support iron absorption, boost weight loss, and enhance skin health. They are also rich in potassium, important to maintain healthy blood pressure levels and prevent heart disease.
One medium nectarine contains about 60 calories. The fruit is low in fat and provides a good source of fiber and several vitamins, minerals, and antioxidants, including vitamin C to strengthen the immune system, potassium to balance fluid levels within the body, folate to develop red blood cells, vitamin A, vitamin K, and zinc.
The fruit has a low glycemic index (GI) of 43, making it suitable for most low-carb diets. Most of its carbs come from simple sugars, with fructose accounting for a third. The fruit has a moderate dietary fiber content, which aids digestion and supports a healthy microbiome.
The fruit is a rich source of polyphenols, which have been shown to lower cholesterol and triglyceride levels. Polyphenols also have anti-inflammatory properties, helping to reduce atherosclerosis and coronary artery disease risk. In addition to its heart-healthy nutrients, nectarine is also an excellent source of vitamin A, which supports eye health and helps the body absorb iron. A nutrient in nectarines called beta-carotene is a powerful antioxidant that can help reduce the risk of cataracts and age-related macular degeneration.
Side Effects of Nectarine
Nectarines are usually safe to eat, but some people might experience certain issues after eating them, especially if they have allergies or other health conditions.
Allergic Reactions
People allergic to stone fruits, like peaches or pollen, may react nectarines. This can include symptoms like itching, swelling, or hives. It can cause trouble breathing in severe cases, which needs urgent medical attention.
Digestive Problems
Nectarines have a lot of fiber, which is good, but too much can upset your stomach. Eating too many nectarines might lead to bloating, gas, or diarrhea, particularly for those with sensitive digestion or conditions like IBS.
Pesticide Residue
Regular nectarines are often sprayed with pesticides. If not washed properly, eating them can lead to unwanted exposure. Choosing organic nectarines or thoroughly washing them helps reduce this risk.
Kidney Concerns
Nectarines have a small amount of oxalates, which can contribute to kidney stones for some people. If you are prone to kidney stones, limiting how much you eat is best.
In conclusion, nectarines are healthy, but it’s important to eat them in moderation and take steps to avoid potential problems.
Tips for Choosing Nectarine
Picking the right nectarines can make a big difference in flavor and quality. Here are some easy tips to help you choose the best ones.
Check the Skin
A good nectarine should have smooth skin without any cuts or bruises. Avoid fruit with dark spots, as this may mean it’s damaged or too ripe.
Look at the Color
Color is important when choosing nectarines. The best ones usually have bright red or yellow tones, depending on the type. If you see green spots, the fruit may have been picked too soon and might not ripen properly.
Feel the Fruit
Gently press the nectarine to check if it’s ripe. A ripe one will feel slightly soft but not squishy. If it’s too hard, it’s not ready yet, and if it’s very soft, it might be overripe.
Smell the Nectarine
A ripe nectarine will smell sweet and fruity. If there’s no smell, it might need more time to ripen.
By following these simple tips, you can easily pick nectarines that are fresh and full of flavor.
Tips for Preparing Nectarine
Getting your nectarines ready the right way can make them taste even better. Here are some simple steps to follow when preparing them.
Wash Well
Always wash nectarines under cool water before eating or cooking. This will help remove dirt, bacteria, or pesticides on the skin.
Peeling Nectarines
The skin is edible and contains nutrients, but you can peel it off if you don’t like it. To make it easier, you can blanch the nectarines in boiling water for about 30 seconds and then quickly cool them in cold water. The skin will come off more easily.
Cutting and Slicing
Cut around the pit of the nectarine, then twist the two halves to pull them apart. Remove the pit and slice the fruit however you like—into wedges or smaller pieces.
Storing Nectarines
If you don’t plan to eat them immediately, put ripe nectarines in the fridge to keep them fresh for a few more days. If they are still hard, leave them at room temperature until they ripen.
These easy steps will help you prepare nectarines to enjoy in the best way possible.
Tips on Including Nectarine in Meal
Nectarines are a great snack and can be added to smoothies or other fruit-based drinks for a nutritious breakfast. You can also incorporate them into salads or desserts. They are sweet and crunchy, so they work well with other fruits and vegetables, such as arugula, figs, feta cheese, and a drizzle of honey.
Another tasty way to include nectarines is to make a salsa with them. Combine diced nectarines with red onion, cilantro, lime juice, and chili for a fresh and healthy lunch side dish or snack. Or, try a marinated chicken and nectarine recipe. The fruity sweetness of nectarines pairs perfectly with the savory taste of basil and chicken, making this a tasty and easy summer meal for the whole family.
You can also enjoy nectarines baked in the oven. Wash and slice them, then bake them with a sprinkle of nutmeg, cinnamon, and a drizzle of honey. This makes a delicious dessert or snack high in fiber and low in calories.
When shopping for nectarines, look for ones that are firm to the touch and have no bruises or green spots. If they aren’t ripe, put them in a paper bag with a banana or apple to produce ethylene and speed up the softening process. Frozen nectarine can be a good substitute for fresh ones if you can't purchase them in season.
