Lindy Valdez
The nectarine is not only a low-calorie snack, but it also impresses with lots of healthy ingredients.
Not only is it a delicious addition to summer fruit salads and a real alternative for people who don’t like the furry feel of peaches, but nectarines are also incredibly healthy. Nectarines contain less water and more sugar than peaches. But that does not detract from the nutrient content!
In Europe, nectarines are mainly grown in Spain, Greece, Italy, and France. Since nectarine trees are very sensitive to frost, they are rarely found in Germany. In warm regions of Germany, however, nectarines occasionally grow in August and September.
It is a common misconception that nectarine is a cross between a peach and a plum. Rather, the nectarine is a mutation of the peach. This is also why peach trees can sometimes bear nectarines or a peach tree can grow from a nectarine stone.
Nutritional values of nectarines
Despite its higher fructose content compared to peaches, nectarine is one of the lower-calorie types of fruit.
100 grams of fresh nectarine pulp contain:
- 42 to 55 calories
- 0.9 grams of protein
- 0.1 grams of fat
- 0.9 grams of proteins
- 12.4 grams of carbohydrates
- of which 12.3 grams of sugar
- 22 grams of fiber
Ingredients: Nectarines are so healthy
With a little more than ten milligrams of vitamin C per 100 grams of pulp, nectarine is not the absolute leader among vitamin C suppliers. But 100 grams of the fruit still cover about ten percent of the daily requirement.
Nectarines also contain many other nutrients:
- provitamin A
- Vitamin A
- beta-carotene
- Vitamins B1, B2, and B6
- vitamin E
- iron
- calcium
- magnesium
- potassium
- sodium
- phosphate
The skin in particular can benefit from the ingredients in nectarines. Among other things, potassium is involved in water transport in the body and supports the supply of moisture. Vitamin B3 also ensures that the skin stays plump. The antioxidant beta-carotene contained in nectarines also protects against free radicals and can thus slow down skin aging.
Season and consumption: This is how the nectarines taste best
If you like nectarines, you’re in luck. The first nectarines are already available from April, but the fruits are really sweet and cheaper only in the summer months. From July to September, every nectarine lover has plenty to choose from.
If the fruit is still not quite ripe, simply let the nectarines ripen for a few days. If they are soft and sweet, however, they should be eaten quickly, because from this point on they can quickly become rotten and moldy.
Nectarines taste best at room temperature. Therefore, the fruit should ideally not be stored in the refrigerator. In the height of summer, however, this is often the only way to store them for a few days. So if you don’t have a dark and cool pantry available and therefore have to keep them in the fridge to protect them from spoiling quickly, you should take them out 10 to 15 minutes before eating. This allows the fruits to unfold their full aroma again.
This is how nectarines taste best
Fresh and pure, nectarines simply taste wonderful – wash, bite into them and enjoy! But they are also great as an ingredient in various dishes and complement sweet as well as savory dishes with their unmistakable aroma. Why don’t you try nectarines?
- in the smoothie
- in muesli
- with skyr
- with rice pudding
- on cheesecake
- in a salad with nuts
- with couscous
- as chutney
Nectarine seeds can be poisonous
Nectarine seeds contain amygdalin, which is converted into toxic hydrocyanic acid during digestion. The seeds should therefore not be eaten. However, poisoning is rather unlikely: This only happens if you ingest very large quantities of nectarine seeds. Allergy sufferers should also inform themselves before consumption. As a stone fruit, nectarines are one of the fruits that often cause allergies. Cross allergies with certain pollen are also known. Even if nectarines are healthy, it is better to avoid them if you are allergic.
