Nectarine, the perfect mix between plum and peach, is one of the most delicious, juicy and sweet fruits that can exist. Its smooth skin and fresh pulp, its cleansing properties and few calories make it one of the quintessential summer fruits.
Its nutritional value is similar to the peach, however necatin "has an antioxidant and very digestive power." In the words of the nutritionist Marta Sanz for The vanguard, "100 grams of edible portion provide us with around 50 Kcal, it contains 10 grams of carbohydrates, 0.9 grams of proteins and only 0.10 grams of fat, and its water content is 87 grams." This means that consuming a nectarine regularly will improve intestinal transit, preventing cases of constipation, since “nectarines contain 2.2 grams of fiber, pectin predominates. Insoluble fiber helps us to improve intestinal transit, avoiding constipation and protecting against colon cancer and preventing cardiovascular diseases. "
In addition, thanks to its high content of vitamin C and beta-carotenes, nectarine is an excellent antioxidant. In other words, while carotenes help keep the skin and mucous membranes in good condition, vitamin C helps maintain correct vision, strengthens hearing and the immune system. Sanz adds that this fruit also stands out for its high content of calcium –7 mg–, magnesium –10 mg– and potassium –170 mg–, which help control fluids that tend to be retained in different parts of the body.
To properly choose nectarines, it is important to understand that there are two types: with white pulp and yellow or orange pulp. You can choose those with smooth and shiny skin, with a certain firmness and slightly flexible to the touch, since those with excessive hardness may imply that they have not matured enough or their pulp is not very juicy. They keep for a few days at room temperature and several weeks in the refrigerator.