Nectarines are a variety of peaches, but they are distinguished by a perfectly smooth skin. We associate nectarines with summer, because they are a great snack for summer walks on hot days. They do not deteriorate quickly due to heat, they also contain a lot of water. And not only that - nectarines are a we alth of nutritional values.
Nectarines are collected from July to October, which is also the time when the most of them are in stores. It is worth buying such fresh nectarines, they are a source of many nutrients. They contain a lot of vitamin C, which, as we know, increases our immunity and prevents aging. In nectarines, we also find antioxidants that will protect us against free radicals. Other vitamins that can be found in nectarines are vitamin A, B vitamins (vitamin B1, B2, B3, B5, B6 and B9), vitamin E and K.
They also contain beta-carotene and other carotenoids - including: lutein, zeaxanthin and beta-cryptoxanthins.
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Nectarines - cultivation
China, Italy, Spain, the United States and Greece are the regions where the most nectarines are grown. In Poland, we can also find its crops, but the flowers are often damaged by spring frosts.
There are varieties:
- Red Gold - large and oval fruits with a red color, the flesh is firm and intense yellow.
- Fantasia - oval fruit, the skin of which is usually light yellow or orange.
- Harco - the fruit has a yellow skin covered with a red-purple blush.
- Hardried - small and round fruit, largely covered with an intense red blush.
- Flat-fruit - this variety is distinguished by a spherical flattened stone and very juicy flesh.
- Harblaze - oval and large fruits, as well as very juicy, sweet and sour flesh.
Nectarines - nutritional values
| Ingredients | per 100 g |
| Protein | 1.06 g |
| Total Fat | 0.32 g |
| Saturated fat | 0.025 g |
| Monounsaturated fatty acids | 0.088 g |
| Polyunsaturated fatty acids | 0.113 g |
| Omega-3 fatty acids | 0.002 g |
| Omega-6 fatty acids | 0.111 g |
| Carbohydrates | 10.55 g |
| Dietary fiber | 1.7 g |
| Vitamin A | 332 I.U |
| Vitamin E | 0.77 mg |
| Vitamin K1 | 2.2 µg |
| Vitamin C | 5.4 mg |
| Vitamin B1 | 0.034 mg |
| Vitamin B2 | 0.027 mg |
| Vitamin B3 (PP) | 1,125 mg |
| Vitamin B6 | 0.025 mg |
| Vitamin B9 (folic acid) | 5 µg |
| Vitamin B5 (pantothenic acid) | 0.185 mg |
| Calcium | 6 mg |
| Iron | 0.28 mg |
| Magnesium | 9 mg |
| Phosphorus | 26 mg |
| Potassium | 201 mg |
| Zinc | 0.17 mg |
| Copper | 0.09 mg |
| Manganese | 0.05 mg |
Nectarines - who should eat them?
Nectarines and peaches are recommended for people suffering from anemia and pregnant women, because they support the circulatory system by providing iron and vitamin A. They increase the production of red blood cells, vitamin C contained in fruits facilitates the absorption of iron.
Nectarines for weight loss
Nectarines are low in calories and have a low glycemic index. 100 g of these fruits contain 44 kcal, and the glycemic index is 35. The fiber contained in nectarines makes us satiated for longer, and also has a diuretic effect, so they help to cleanse the body of toxins.
Nectarines - interesting recipes
Nectarines are used to make jams, sauces and other preserves. Jellies are also perfect for desserts, as an addition to ice cream - mainly in a sweet version. But you can also make a salad out of it. Or rather with her:
- mixed lettuce,
- a handful of cherry tomatoes,
- nectarine,
- halloumi cheese,
- currants,
- cashew nuts,
- onion,
- spoon of honey,
- a few drops of balsamic vinegar,
- lime,
- oil.
Start by slicing the cheese into thin slices and browning it in a pan. Nectarine must be cut into 8 parts and also fry in a pan - it can be together with cheese.
Then cut the tomatoes in half and the onion into thin slices. Mix everything with lettuce, sprinkle with nuts and currants. Add liquid honey, lime juice and vinegar.You can also add other spices to taste.
