Each family member should know how nectarine is useful for him personally.
The fragrant and sweet fruit, reminiscent of a juicy peach, captivates customers when they see it on the shelves of the store. Nevertheless, many do not know how nectarine is useful for men, women and children, so they rarely buy it. Having learned the composition and beneficial properties of the exotic fruit, many were able to diversify the diet of their family. In addition, their well-being improved, as well as the immune system.
First meeting
Most often there are fruits of these shades.:
- red;
- bright yellow (with a scarlet side);
- white.
The countries-suppliers of the exotic product are Greece, Italy, Tunisia, Israel and Greece. In recent years, breeders have bred winter-hardy varieties that are grown in the northern regions of Russia.
In contrast to the peach, the nectarine fruit has a denser pulp with a fibrous structure of orange-yellow or pink color. The smooth glossy rind, like that of a plum, is also a distinctive feature of the crop. Thanks to her, the product acquires an expressive color, and therefore the best presentable appearance. Fully ripe nectarine delights with its unusually sweet taste and special juiciness. According to some estimates, this peach subspecies is considered the sweetest variety of the Plum genus.
Depending on the structure of the pulp, the fruit is divided into 2 classes. Fibrous are classified as table varieties, and cartilaginous are canned.
"We disassemble by the bones" the composition of the nectarine
100 g of the product contains up to 120 mg of carbohydrates, 10 mg of proteins and up to 3 mg of fat. In this regard, the caloric content of nectarine per 100 g is 43-44 kcal. These are excellent indicators for those who dream of losing weight.
The exotic fruit contains such trace elements (in 100 g):
- potassium (200 mg);
- magnesium (9 mg);
- phosphorus (26 mg);
- calcium (6 mg).
It also contains a number of important macronutrients: iron, copper, manganese and zinc. Most of them form special mineral compounds. The pulp and skin of the fruit is quite dense, which indicates a high percentage of fiber.
The beneficial properties of nectarine are due to the presence:
- saturated acids (including Omega-3, 6 and 9);
- unsaturated fatty acid bonds;
- mono- and disaccharides (8 g for every 100 g);
- nonessential amino acids (eg ash).
The composition of nectarine contains fewer sugars than peach... At the same time, it contains 2 times more provitamin A.
Do not ignore the fact that the fruit is 86-88% water. It is this ratio of substances that makes the product low in calories. Nutritionists recommend eating it fresh or dried.
This is the only way to preserve the entire complex of vitamins in nectarines, which consists of (in 100 g of product):
- choline (B4) up to 6 mg;
- ascorbic acid (C) up to 5.4 mg;
- niacin (B3) up to 1.12 mg;
- tocopherol (E) up to 0.8 mg;
- betaine up to 0.2 mg.
In addition, other B vitamins are also included in the chemical composition of the product. Despite such a storehouse of useful components, doctors advise to eat up to 3-4 fruits every day. Exotic abuse usually leads to intestinal upset and bloating. In addition, the elements included in it stimulate frequent urination, and also cause problems with sleep.
The fruit seed contains a poisonous substance - hydrocyanic acid. Therefore, it cannot be eaten in any form.
Why is nectarine useful for women
The representative of the Pink family is recognized as a kind of "elixir of youth", as it helps to slow down the aging process. It is not for nothing that they call it “the fruit of female beauty”. A successful combination of vitamins and minerals maintains water balance in every cell.
The beneficial properties of nectarine include:
- maintaining the general tone of the body, especially under heavy loads;
- stabilization of hormonal levels in menopause or diseases of the thyroid gland / genital organs;
- improvement of metabolic processes.
Women are most often prone to emotional disorders. However, the sweet fruit is uplifting and an excellent antidepressant.
Zinc prevents the skin from drying out, leading to aging, and therefore reduces the likelihood of early wrinkles. Pectins prevent free radicals and toxins from accumulating in cells.
A high percentage of potassium contributes:
- removing excess moisture from the body;
- maintaining the work of the heart;
- prevention of hypertension, as well as atherosclerosis.
In addition to improving the appearance of the skin, regular consumption of the appetizing fruit helps to quickly lose excess weight. The feeling of fullness persists for a long time, because fiber passes relatively slowly through the digestive tract.
In addition, doctors prescribe nectarines during pregnancy, since the components that make up the exotic are:
- remove slags;
- stimulate hematopoiesis;
- improve the work of the digestive system (remove heartburn, constipation or indigestion);
- remove signs of toxicosis;
- strengthen the immunity of mom and baby;
- increase hemoglobin.
Nectarine is not recommended for people prone to allergies and diabetes.
The daily fruit rate for women in the position is 2-3 fruits. However, when breastfeeding, “peaches” are usually contraindicated. The presence of red or orange pigment causes an allergic reaction in the child.
Men and nectarines
Cardiovascular diseases claim the lives of a strong half of humanity, accounting for a third of the death rate on the planet. A proper diet will help reduce the risk of developing such ailments. The complex of vitamins, macro- and microelements contained in exotics cleanse the body (cells, blood vessels) from toxins, salts and toxic compounds.
If a man adds nectarine to his weekly menu, he can forget about:
- heart disease;
- gout;
- arthrosis;
- pancreatitis;
- hypertension;
- atherosclerosis.
Moderate consumption of nectarine negates the development of prostatitis, urolithiasis and even cancer.
The content of 8 g of potassium in 100 g of the product helps to lower blood pressure. Phosphorus normalizes kidney function. In addition, this trace element is actively involved in cell division, including bone tissue. Zinc, which is part of the fetus, has a beneficial effect on hormonal levels, thereby supporting the sexual health of the stronger sex.
Due to the fact that men are more often faced with increased physical activity, they need nectarine to:
- increasing efficiency;
- preventing the occurrence of a stressful state;
- strengthening the walls of blood vessels and heart muscle.
The fiber contained in nectarine is 8% of the human daily requirement. It, in turn, aids digestion and the absorption of other nutrients.
Beneficial plant compounds act as antioxidants. These components help to improve overall health and also prevent the development of malignant tumors. This unique property is facilitated by the presence of a high percentage of vitamin C. Low-molecular organic compounds remove free radicals from the body, thereby reducing the risk of inflammation and cancer.
Why nectarine is useful for children
Pediatricians advise including an exotic fruit in a child's diet, starting at 7 months. Usually give up to 6-7 drops of juice. Fresh is added to puree or porridge. The benefits and harms of nectarine for children are due to the individual characteristics of each organism. The fortified fruit is used to enhance immunity, especially during colds. The elements included in it have a beneficial effect on the development, as well as the growth of the baby.
High iron content:
- increases hemoglobin;
- reduces the risk of anemia;
- normalizes the activity of the nervous system.
Be sure to check children for allergies, as well as manifestations of other adverse reactions. The laxative effect of the fetus is used to regulate the digestive tract.
Now that each family member knows how useful nectarine is for him personally, you can safely add the original variety of peach to your diet. However, as in all other cases, you must always listen to your body.