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Nectarine nutrition facts

Sweet, delicious nectarine is closely related to peach. As in peach, the fruit is described as a drupe (fruit flesh surrounded by central single hard seed) belonging to the genus prunus that also includes plums, damson, almonds…etc. This novel fruit is appreciated worldwide for its juicy, fragrant aroma, and sweet taste. Like peach, it originated in China from where it spread to Central Asia and Persia to Europe through ancient silk route.

Scientific name: Prunus persica var. nucipersica.

Nectarines! Photo courtesy: lilbear	Nectarine blossom. Photo courtesy: basykes

Nectarine is a medium sized deciduous tree with arching branches. It requires very cold winter season followed by warm weather for the proper development of buds. White or pinkish-white flowers appear in early spring, which develop subsequently into attractive fruits by June. The fruit appears same as that of peach, however, main differences are that it is smaller and has smooth surface unlike fuzzy surface in peach. As in peach, it features vertical suture that extend from the stem end to tip.

Internally, its pulp is juicy and depending upon the variety, creamy yellow or whitish in color with centrally placed single, seed inside the shell. The seed is very hard and inedible. Depending up on the seed that is free or firmly attached to the pulp, nectarine are classified in to free stone variety or clinging variety.

Health benefits of Nectarine

• Juicy, delicious nectarines are low in calories (100 g just provide 44 calories) and contain no saturated fats. They are indeed packed with numerous health promoting anti-oxidants, plant nutrients, minerals and vitamins.

• The total measured anti-oxidant strength (ORAC value) of 100 g raw nectarine fruit is 750 TE (Trolex equivalents).

• Fresh nectarines have small amounts of vitamin C. 100 g provide 5.4 mg or about 9% of daily-recommended levels. Vitamin-C has anti-oxidant effects and is required for connective tissue synthesis in the body. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents and help scavenge harmful free radicals.

• Nectarines have small but healthy concentrations of other anti-oxidant vitamins such as vitamin A, vitamin E and flavonoid poly phenolic anti-oxidants lutein, zeaxanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process. Further vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.

• The fruit is healthy source of some of B-complex vitamins and minerals. It is good in niacin, pantothenic acid, thiamin, and pyridoxine. In addition it contain good ratio of minerals and electrolytes such as potassium, iron, zinc, copper and phosphorus. Iron is required for red blood cell formation. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

Selection and Storage

Nectarine season lasts from mid-June until the end of September month. In the fruit markets, one may find different variety of fresh nectarines. Look for well-ripe, soft fruit with smooth surface. Avoid hard, immature ones as they are harvested prematurely and hence off flavored. Also avoid shriveled, those with signs of surface blemishes, cracks, and punctures.

As in pears, it is natural for peaches and nectarines to have russet-brown speckled patches on the skin, which is an acceptable characteristic. Slightly hard but mature nectarines can be kept at room temperature until they ripen. Ripening process can be enhanced by using ethylene, similar to the ripening of bananas. Storage in a paper bag concentrates this gas and hastens the process.

Ripe fruits perish early and should be placed in the refrigerator but should be bring to room temperature before being eaten to enjoy their rich flavor.

Preparation and Serving tips

Juicy nectarines have delicious flavor and sweet cream-yellow or white flesh. Choose only fresh ripe fruits to eat; unripe ones are tarty and off flavored.

To prepare, gently wash them in cold water, mop dry using soft cloth. They can be consumed raw with skin like apple. One can also cut the fruit in to two halves and separate the pit (seed) using knife.

To peel, use the same technique as in peaches. Score a small cross near the base. Dip in boiling water just for a minute and immediately immerse in cold water to cool quickly. Then peel the skin away from the cross.

Here are some serving tips:

Delicious nectarine tart. Photo courtesy: The essential vegetarian cookbook.

• Nectarine generally relished as it is without the additions.

• Its slices can be added to fruit salads and desserts.

• The fruit can be used to make jams, jelly, and mixed fruit desserts.

• It can also be used in preparing pie, crumble, soup, tart, cheesecake...etc.

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