Health Benefits of Nectarines
These smooth-skinned cousins of the peach are a juicy source of vitamin C, beta-carotene (which your body turns into vitamin A), potassium, fibre and antioxidant polyphenols.
Wellness
The smooth nectarine has long been a favourite with health-minded food lovers for its sweet, yellow-pinkish flesh. Here is what it brings to a balanced diet:
Antioxidants Vitamin C, beta-carotene and polyphenols help protect your cells from everyday oxidative stress. Diets rich in colourful fruit and vegetables are linked with a lower risk of several chronic diseases.
Eye health Beta-carotene, lutein and zeaxanthin support healthy vision, and diets rich in these carotenoids are linked with a lower risk of age-related macular degeneration.
Digestive health A medium nectarine provides around 2 to 3 grams of fibre, which helps keep you regular, especially if you eat the skin.
Heart health Nectarines provide potassium and fibre and are naturally sodium-free and fat-free, which supports healthy blood pressure and cholesterol as part of a balanced diet.
Immune health Vitamin C and vitamin A both support the normal function of your immune system, and vitamin C helps wounds heal.
Bones and joints Vitamin C is needed to make collagen, the framework of bones, cartilage, ligaments and tendons.
Beauty
Antioxidant properties Vitamin C helps your body make collagen, which keeps skin firm and supple, and beta-carotene supports healthy skin cell renewal. A diet rich in colourful fruit shows in your skin, hair and nails.
Weight management
Fibre Nectarines are a great source of dietary fibre, helping you feel full for longer and keeping cravings for empty calories at bay.
Low in kilojoules A medium nectarine has only around 250 kJ (60 calories), is sodium-free and has almost no fat.
Cooking with nectarines
Just make sure the ones you choose have tight, wrinkle-free skin and a slight give to them when you press them with a finger.
They are wonderful eaten raw, and especially with the skin on, as that is where much of the fibre and antioxidants are.
Spend a homey day rolling up your sleeves and getting messy in the kitchen making a batch of Nectarine that you can enjoy spread at seasons peak with your Sunday morning breaky, infuse with Native Australian Strawberry gum for a gorgeous strawberry bubblegum aroma.
Make some nectarine sorbet, serve with smashed pavlova ,coconut yoghurt, powdered Australian native blood lime.
Simply chargrill on the Bbq and serve with your favorite grain & veggie salad and/or white meat.
Nectarines make for sweet and unique inclusions when chopped up and combined in a spicy-sweet salsa or ceviche.
Looking for a scrumptious and impressive appetizer that is oh so simple to put together? Just slice some pumpernickel and spread with goat cheese, place a ripe nectarine wedge on the cheese, drizzle with a little honey and sprinkle with toasted macadamia nuts.
Nectarines, especially when combined with peaches, plums orange juice, chopped garlic cloves, onion and red peppers, butter, honey and soy sauce make for lip-smacking sweet and sour sauces perfect for Asian-style or fusion stir-fries utilizing your favorite lean proteins such as chicken breast or pork.
A nectarine cobbler is a nice break from the traditional peach one and is as luscious as it is easy to compose. Merely melt some butter in an oven-proof baking dish, mix coconut flour, rapardsa sugar and milk into a batter, pour into the baking dish, scatter a whole bunch of beautiful, fresh nectarine wedges across the batter, bake at 180* for an hour and serve with Greek style yoghurt or a scoop of homemade vanilla bean ice cream.
“What wondrous life is this I lead! Ripe apples drop about my head; The luscious clusters of the vine Upon my mouth do crush their wine; The nectarine, and curious peach, Into my hands themselves do reach; Stumbling on melons, as I pass, Ensnared with flowers, I fall on grass.”
~Andrew Marvell
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
