Its smooth skin distinguishes it from the peach, and it competes with it for being one of the most consumed fruits in summer. Its flavor is sweet and hence its name, which refers to nectar, but contrary to what one might assume, it has few calories (100 grams of nectarine provides us with 40 calories), and a high water and fiber content. This makes the nectarine the ideal fruit to nourish us during the hot months, according to the FAO (Food and Agriculture Organization of the United Nations).
Various theories exist regarding the origin of nectarines, also called pavias. For years it has been believed that it is the result of grafting a plum and peach tree, but it is not clear that this is the case, since there have been scientific studies that consider that this fruit is a variety of peach that is characterized by having smooth skin due to to natural mutations.
As with peaches, there are also different varieties of nectarine and we can classify them into two groups: those with white flesh and those with orange or yellow flesh. Nectarines provide us with a lot of benefits but we must choose them well and preserve them carefully because they are very fragile. The best specimens are those that have smooth, shiny skin and remain slightly tender.
If they are very hard it means that they have not yet matured enough. At home we can store them at room temperature for a few days, and if we put them in the refrigerator we will extend their life for many more days.
100 grams of nectarine provide us with about 40 calories, 10 grams of carbohydrates, 0.9 grams of protein and only 0.10 grams of fat. 85% of the nectarine is water.
They are a source of minerals such as potassium, phosphorus, magnesium, calcium, sodium, iron, zinc, iodine and selenium. Let’s remember that having a good level of potassium in our body prevents fluid retention. The minerals in this fruit help both our nervous and muscular systems to carry out their functions normally, therefore, nectarine is a very suitable fruit during all stages of life.
Its high content of vitamin C and carotenes make it an antioxidant and very digestive fruit. Introducing antioxidants through the foods in our diet is very important because they protect us from free radicals, delay aging and contribute to reducing the incidence of diseases such as cancer.
The vitamin C content of nectarines is very interesting for people prone to iron deficiency anemia (due to lack of iron) because this vitamin is very important so that iron can be absorbed from food. They improve intestinal transit and can relieve constipation. It is a good source of dietary fiber and we can take it both with main meals and as a snack between meals as a healthy snack.
