Nectarine: benefits of the fruit that is the ‘sister’ of the peach

Despite being little known in Brazil, nectarine is part of a group of fruits widely consumed in the country. Along with peaches and plums, they are known as “stone fruit”.

This fruit has good amounts of fiber and vitamin C. Therefore, it is ideal for regulating the intestines and strengthening the immune system.

But the benefits of nectarine do not stop there, we can also mention skin care and vision . All this thanks to the nutritional compounds present in the fruit.

Benefits of Nectarine

In 100 grams of raw and in natura  fruit  there are only 44 calories and high levels of dietary fiber. For these reasons, nectarine favors diets that are calorie-restricted or high in fiber .

It is also made up of good amounts of water, potassium, phosphorus and magnesium. In addition, it also has vitamin A. ( 1 , 2 )

Strengthens the immune system

Also called ascorbic acid, vitamin C is responsible for this benefit. That’s because the substance in question helps in the production of cells that are part of the immune system, the famous white blood cells.

This same nutrient even has the ability to raise antibodies in the body. All of this collaborates with the fight against microorganisms and foreign agents that invade the body, strengthening the immune system. Therefore, the daily consumption of this fruit can ward off colds or flu . ( 1 , 2 , 3 )

Improves bowel function

Fiber is known to have a positive effect on the functioning of the large intestine. Simply put, they accelerate bowel movements , making the content present in the organ to be eliminated as quickly as possible.

In addition to reducing intestinal transit time, insoluble dietary fiber also increases stool weight and frequency . Therefore, many studies correlate diets rich in this compound with a lower risk of diseases such as diverticulitis and colorectal cancer.

But if the body is not yet used to the fibers, the best thing to do is to adapt it little by little. Another important tip is to balance their consumption with water intake. ( 1 , 2 , 4 )

take care of heart health

The cholesterol level can be controlled and lipid absorption reduced thanks to the action of dietary fibers . With these activities, the body has less fat circulating in the arteries, limiting the chances of them clogging.

A serious health problem related to the accumulation of fat in this duct is atherosclerosis. According to the Brazilian Society of Cardiology, atherosclerotic disease blocks blood flow inducing serious health problems, such as stroke and heart attack (infarction). ( 1 , 2 , 4 , 5 )

Maintains skin and eyesight health

Having beautiful, young and healthy skin seems like an out-of-this-world task! But the truth is that a diet rich in vitamins A and C can make this achievement much easier.

For example, ascorbic acid stimulates collagen synthesis . For those who don’t know, this is the main protein of the skin, being responsible for the aspects of firmness and elasticity .

Meanwhile, vitamin A acts on keratin synthesis. In this case, the protein strengthens, gives elasticity and increases skin resistance.

Speaking of this vitamin, also called retinol, we highlight one more benefit: the visual function. It is involved in maintaining vision and its absence from the body can contribute to night blindness. ( 1 , 2 , 6 , 7 )

Protect the cells

In addition to minerals and vitamins, nectarine is made up of phenolic compounds. In other words, it acts as an antioxidant, protecting cells against the action of free radicals.

These unstable molecules invade the human body through sun exposure, stress, poor diet, etc. When they are in excess in the body, they begin to attack cells, promoting cell oxidation.

This process gives rise to several degenerative diseases , such as cardiovascular disease, Alzheimer’s disease and even cancer . In addition to promoting premature aging. ( 2 , 8 )

How to use this fruit?

Fresh  consumption  is the most common among stone fruits. If you choose this way, avoid removing the husk , as this is where the greatest amount of fiber is concentrated.

However, before eating it is important to wash the fruit with running water and then leave it in a mixture with a tablespoon of bleach for each liter of water. Finally, wash again with water, this time potable, making it suitable for consumption.

But, nectarine is also used to make juice, jam and jam.

Sweet recipe: nectarine jelly

In addition to its natural version, nectarine can be used in recipes such as jams, jellies and juices (Photo: depositphotos)

This tip is given by Celina Ribeiro from the Food and Recipes website. According to her, this sweet is even more delicious with toast, bread, cookies and even pancakes.

See how to do it below:

  • 5 nectarines
  • 500 g of sugar (to be healthier do not use crystal, but demerara or brown.)
  • Water to partially cover the fruit.

Wash the nectarines and remove both husks and pits. Then place the cut fruit in a pan of water. Cover and boil for up to 5 minutes.

Sugar goes right after that time. Stir and boil until the jelly point is reached. Now just wait for it to cool and put it in a pot with a lid to be stored in the refrigerator. ( 9 )

What’s the difference between peach, nectarine and plum?

Contrary to what many might imagine, nectarine is not a cross between the peach plant and the plum plant . In fact, this fruit is a botanical variety of the peach tree , a species of mutation and its nomenclature is Prunus persica var. nucipersica .

Another curiosity is that the peach differs from the nectarine, as it has a velvety skin covered with hair. While the other is smooth.

Nectarine has three types that are differentiated by the color of the pulp, which can be white, yellow or darker.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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