The Food Coach

Healthy Food Database - Nectarines

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The nectarine is a sweet and juicy stone fruit very similar to the peach. Unlike the peach, nectarine skin is smooth and shiny. There are two different varieties of nectarines in cultivation - white nectarines, which have a red skin and a white interior, and golden nectarines, with yellowish flesh.
Nectarines are very soft and easily damaged, and they have a very short shelf-life. Ripe nectarines are fragrant and give slightly when gently squeezed. Avoid those that are wrinkled or bruised.
Ripe nectarines will keep in plastic bags in the crisper section of the fridge for about 5 days. Unripe will ripen at room temperature over a few days.
for the most flavousome tasting fruit always eat them at room temperature.
Category: Fruit
In Season: Summer
To Buy: Nectarines are very soft and easily damaged, and they have a very short shelf-life. Ripe nectarines are fragrant and give slightly when gently squeezed. Avoid those that are wrinkled or bruised.
To Store: Ripe nectarines will keep in plastic bags in the crisper section of the fridge for about 5 days. Unripe will ripen at room temperature over a few days.
Tips & Tricks:

Nutrition (1 Unit):

Energy (kJ): 264
Fibre, g:
Fat (g): 0.2
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 11.6
Protein (g): 1.7
Saturated Fat, g : 0.0
Niacin (B3):
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High

Cooking:

Cooking Tips: Nectarine slices complement peppery salad greens. Make a salad with rocket leaves, roast almonds, avocado and tomato. Dress with a vinagerette and top with nectarine slices. Nectarines can be poached like peaches but there's nothing to beat them straight from the fruit bowl.

Benefits the Following Health Conditions:*

Cold and Flus

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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