Nectarines are a fruit very similar to the peach and this is due to the natural mutation of the peach tree, as it also happens to the guava. The only thing that differentiates them from peaches is that nectarines have no hair on their outer shell and guava is flattened, otherwise they are very similar to peaches. Continuing with the nectarine, it has a very characteristic smell and juiciness. In addition, today we will know much more about it, from the nutritional values, the recommended amount, the properties and benefits and the contraindications.
Today’s protagonist is a fruit that derives from the peach, and it is the nectarine. Along these lines we are going to learn more about this fruit that we can find in any greengrocer or fruit and vegetable section of a supermarket. The nectarine season arrives in May and lasts until September and even October, and they are an excellent fruit to accompany a multitude of dishes beyond making a fruit mix or eating it in bites.
Nectarine is a very rich, refreshing, tasty fruit with a multitude of properties and benefits , which is why we wanted it to be the protagonist of one of our articles. In addition, the properties and benefits that it has are not given by magic for each food, but that derives from the minerals and vitamins that make up the food.
This is why we will start by knowing the nutritional values of nectarine, then some ideas to add it to our diet and we will know the recommended daily amount, and finally, the properties and benefits of nectarine and its contraindications.
Nutritional values of nectarine
Nectarines are rich in essential nutrients, so we must add it to our diet, but we will touch on this topic in the next section. Now we are going to know in depth what 100 grams of nectarine contribute to our body. We must not confuse these 100 grams, which are indicative to calculate the amounts of vitamins and minerals, with the recommended amount of nectarine.
For every 100 grams of nectarine we obtain 44 kilocalories, 10.6 grams of carbohydrates, 7.89 grams of sugar, 1.7 grams of fiber, 1.06 grams of vegetable proteins and more than 87% of a nectarine is water , thus which also provides us with hydration.
We have already said before the properties and benefits of nectarine are given by vitamins and minerals, so the time has come to know that information. On the one hand, we have vitamin A that for every 100 grams contributes 11% of the recommended daily amount, vitamin C that contributes 9% if we eat 100 grams daily, vitamin K only contributes 3% of the recommended daily amount, vitamin B3 provides 6% of the recommended daily intake of this vitamin and folic acid or vitamin B9 that we get only 1%.
On the other hand, the minerals that are present in nectarines are calcium, potassium, phosphorus and magnesium and all of them contribute less than 4% of the recommended daily amount for each mineral.
With this information in hand, the importance of a varied and balanced diet is even clearer, so that we eat many different and healthy foods and between all the amounts of nutrients that our body needs to function properly are compensated.
How to add nectarine to the diet and the maximum amount
We have seen everything that 100 grams of nectarines give us, because the good news continues, since by not having dangerous values we can eat up to 150 grams a day . If you look at it, the percentages of vitamins and minerals are low, so there is no risk of excess and 100 grams of nectarines provide 1.6 grams of fiber, which is not dangerous at all.
The recommended amounts are based on nutritional values, so in this case we can eat up to 4 nectarines in a single day, yes, we emphasize that it is better to distribute them throughout the day than to eat all 4 in one sitting.
Some ideas to learn how to add nectarines to your diet are: chop them into salads, make sauces, yogurt with nectarine jam, smoothies, juices, puff pastry with nectarine, ice cream, kefir, homemade flan, granita, oatmeal pancakes with nectarine, mixed with cereals, sponge cake, Mozzarella with nectarine, etc.
As we can see, it is very easy to add this fruit to our daily or weekly diet, in addition, let’s not forget that we must improve our diet so that it is very varied and thus offer the body all the minerals and all the vitamins it needs to function properly every day. .
Benefits of eating nectarine
We saw before that the benefits and properties that nectarine gives us are given by vitamins and minerals. Now we only need to see what benefits we will obtain if we eat nectarines daily, and in the next section we will talk about the contraindications.
Control digestion and avoid constipation
Nectarine helps us to stimulate the creation of bile, since it has a choleretic effect, that is, it increases the secretion of bile. This helps in the digestive process because it facilitates the digestion of fats. The joint action facilitates digestion and makes it a lighter process.
That is why nectarines are recommended as desserts after a copious or high-fat meal. In this case, we recommend eating it alone, and not mixing it with any other food so that its effect on digestion is more positive and direct.
With regard to constipation, it is true that a nectarine does not have much fiber, but the union of that fiber with a varied diet, facilitates daily evacuation. Which in turn is a sign of health.
Improves the health of skin, nails and hair
Especially women, we are always aware of our skin, nails and especially hair. By introducing nectarine into our regular diet we will improve the health of the epidermis, nails and hair. That is thanks to the antioxidant action that does so much good to all the cells of our body, including neurons and blood cells.
Aside from antioxidants, carotenes help us protect our skin, hair, and nails from daily wear and tear, oxidation, and more. We keep them protected, strong and healthy, increasing their vitality, restoring flexibility to the hair, eliminating nail stains and restoring shine to the skin.
Prevents diseases
This point is of vital importance and is that the nectarine is quite powerful in terms of disease prevention. On the one hand, it increases the activity of the prostate to keep it healthy, fights diabetes and reduces obesity, which is why it is always added in weight loss diets, helps in the cure or maintenance of cardiovascular diseases , improves the nervous and muscular systems so that we can carry out our activities normally, prevents premature aging of tissues and skin, prevents the eyes from diseases such as cataracts, etc.
Be careful, nectarine has contraindications
It is true that this summer fruit is not toxic, nor indigestible, nor does it have edible bones or seeds , etc. So much so that we can eat its peel without problems because it is smooth like an apple and we can eat several pieces a day. The problem comes when we go over quantities, we base our daily fruit ration only on nectarines, when we have gestational diabetes or another uncontrolled type and when we are prone to obesity.
These are two clear cases in which it is better not to take nectarines under any circumstances, given the fatal consequences it can have for us. But to make matters worse, we have seen before that nectarines have a substance that promotes the creation of bile. Based on that, if we have any type of problem associated with the biliary system, it is not recommended to consume nectarines.
Whenever we are patients of some time of illness that affects the digestive system, we must consult the foods that we eat or that we want to take. Apparently a fruit may seem innocent, but in the case of nectarines it has a choleretic effect, but there are others that strain the kidneys, others that have excess fiber, etc.
