How many calories are in nectarine?

Value and chemical composition of nectarines

Nectarine is a healthy fruit that is considered a modified version of the peach. Its distinctive feature is its smooth surface. It grows mainly in areas with a mild, warm climate. At the same time, the fruit is resistant to pests and diseases. Its main value is its rich composition.

It includes the following components:

• ascorbic acid;
• iron;
• cellulose;
• vitamin A, E and K;
• niacin;
• zinc;
• copper;
• organic acids;
• Sahara;
• phosphorus;
• manganese.

It is advisable to eat the fruit in the next couple of days after purchase.
Attention! When heat treated, nectarines lose some of their beneficial properties.

What vitamins are contained in nectarine?

The main advantage of nectarine is its rich content of ascorbic acid. It activates the protective functions of the immune system and has a positive effect on metabolism. In addition, vitamin C has a strengthening effect on capillaries and vessel walls. The body also needs it to facilitate the absorption of minerals.

The presence of vitamin A in the composition is also important. It takes part in oxidative processes and accelerates the absorption of iron and calcium. Its lack in the body can negatively affect visual function. Tocopherol is considered a powerful antioxidant that gets rid of accumulated toxins. It is considered the vitamin of youth due to its ability to improve skin condition. Vitamin K, in turn, helps cope with disorders of the digestive system.

Micro- and macroelements

The chemical composition of the product includes a lot of minerals needed by the body. Thanks to the potassium and magnesium content, the fruit helps normalize the cardiovascular system and has a calming effect on the body. Due to the high amount of iron, it prevents the development of anemia and improves blood composition. Zinc takes part in metabolic processes and accelerates regenerative functions. It is found in bone tissue and enzymes. Manganese provides the product with antioxidant properties. The presence of phosphorus in the composition helps strengthen tooth enamel.

Calorie content of nectarines

Due to its beneficial properties, nectarine is excellent for use during weight loss. It has low calorie content. There are 44 kcal per 100 g of product. Therefore, even excessive consumption of fruit will not have a negative effect on your figure.

Benefits and calorie content of nectarine

The benefits of these fruits are not limited to their low calorie content; nectarines also contain many vitamins and microelements . They contain beta-carotene and vitamin A, which are beneficial for vision and skin, as well as vitamin E, which slows down the aging of the body. The B vitamins contained in these fruits improve the functioning of the nervous system and stimulate brain activity, increase tone and mood, reduce fatigue and normalize sleep. They are also involved in the metabolism of fats and carbohydrates to produce energy.

Nectarines also contain vitamin C, a well-known immunomodulator, vitamin K, which strengthens blood vessels, vitamin PP, which normalizes blood sugar and cholesterol levels, and choline, which not only participates in the “building” of the body, but also strengthens memory and attention. The presence of so many vitamins, as well as the high sugar content combined with the low calorie content of nectarines makes them an excellent dietary product that helps improve tone.

Nectarines also contain:

• calcium, which strengthens bones;
• magnesium, which improves the functioning of all body systems;
• potassium, which strengthens the heart muscle and also removes excess salt from the body;
• phosphorus, which stimulates brain activity;
• iron, which prevents anemia;
• zinc, which is involved in bone formation, increases immunity and stimulates regeneration processes;
• copper, which is involved in the formation of connective tissue, blood vessels and strengthens the heart;
• manganese, necessary for normal functioning of the brain and nervous system.

Nectarine is a fruit of youth, beauty, an excellent source of energy and good mood, and thanks to the low calorie content of nectarine, it also helps to acquire and maintain a slim figure .

Nectarine also helps treat and prevent atherosclerosis and hypertension, in addition, it prevents the appearance of cancer. This fruit normalizes digestion processes, has a beneficial effect on metabolism, improves the condition of the skin, making it smooth, elastic, moisturizing and nourishing it and preventing the formation of wrinkles. It strengthens the immune system, has anti-inflammatory and healing effects, improves the condition of the cardiovascular system, removes cholesterol, helps cleanse the body and improves intestinal function.

As a way to correct your figure, you can either snack on nectarines during the day or replace dinner with 1-2 of these fruits. The calorie content of nectarines is low, so you will lose weight, and during night sleep, the process of burning fat is especially intense.

Beneficial properties of nectarine

The substances present in nectarine have a beneficial effect on almost all life support systems. It enhances metabolism and normalizes the functioning of the digestive tract. The constant presence of the product in the diet helps to avoid a deficiency of substances necessary for the body.

The most significant beneficial properties of nectarine include:

• antioxidant effect;
• assistance in losing weight;
• improvement of visual acuity;
• strengthening the immune system;
• restoration of blood glucose levels;
• normalization of heart function;
• improved digestion;
• reduction of harmful cholesterol in the blood;
• calming effect.

Normalization of digestive function occurs under the influence of fiber. It stimulates the production of enzymes and removes unnecessary substances from the body. This property is especially important when losing weight and disrupted intestinal function.

Composition of nectarine. Calorie content, nutritional and energy value

As already noted, the fruit contains natural sugar - nectar, therefore nectarine is a dietary product.

In composition and properties, it is extremely close to peach, however, nectarines contain a larger amount of ascorbic acid, as well as micro- and macroelements and vitamins. Nectarine also contains calcium, magnesium, vitamin C, glucose, fructose, silicon and sulfur.

Calorie content of the fruit: 100 grams contains 48 kcal, of which: proteins - 0.9 grams, fats - 0.2 grams and carbohydrates - 11.8 grams.

Eating nectarines as a balanced and low-calorie diet helps to rapidly reduce excess weight.

The high content of vitamins, fiber, micro and macroelements in the fruit makes it possible to maintain a feeling of satiety throughout the day.

1. Its beneficial qualities are extremely effective in diseases such as atherosclerosis and hypertension, as it promotes the removal of water and sodium from the body
2. They help digest fatty foods with ease, because they increase digestive secretions.
3. Helps in avoiding the development of cancer and ensures the normal functioning of the nervous system.
4. Helps avoid the appearance of unnecessary wrinkles, because this fruit can retain moisture in cells
5. Another useful property is that it can inhibit the activity of harmful microorganisms due to pectin compounds in its composition.
6. It helps in lowering cholesterol levels, because the soluble fiber of these fruits has a beneficial effect on the cardiovascular system.

For the most part, nectarines consist of water, which makes up about 80% of the total weight of the fruit. But there are many other substances that have a positive effect on the human body. These include:

• simple/complex carbohydrates;
• pectins;
• cellulose;
• an abundance of vitamins, mainly groups B, C, E, K, P, as well as carotene;
• organic acids;
• essential oils;
• aromatic substances.

This is only a part of all the components contained in this fruit. In fact, there are much more of them, and the impact they have on the body is surprisingly varied.

What are the benefits of nectarine for the body?

The beneficial properties of nectarine make it accessible and effective in the fight against various diseases. It acts in a similar way to dietary supplements and vitamin complexes. At the same time, the fruit perfectly saturates, eliminating the feeling of hunger for a long time.

Nectarines are useful for the prevention of hypertension and atherosclerosis

What are the benefits of nectarine for men?

The main benefit of nectarine for men is replenishing minerals. Due to the rich zinc content, the functioning of the reproductive system is stimulated. On this basis, spermogram indicators improve, which is especially important when fertility decreases. Magnesium and potassium are necessary for the male body for the full functioning of the cardiovascular system. Once blood circulation in the prostate area improves, erectile function will also be restored. The antioxidant properties of the fruit will help get rid of toxins and pathogens, which often cause inflammation in the pelvis.

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Experts recommend consuming nectarine for men in the following cases:

• erectile disfunction;
• disturbance of spermatogenesis;
• physical and emotional exhaustion of the body;
• cardiovascular pathologies;
• inflammatory processes in the prostate.

Important! Nectarines go well with fermented milk products. As a snack, they are often eaten with cottage cheese.

What are the benefits of nectarine for women?

The benefits of nectarine for women concern not only health, but also appearance. With regular consumption of the fruit, the skin of the face becomes more elastic and refreshed. This is explained by replenishing the supply of vitamins responsible for her condition.

Other beneficial properties of the product for women include:

• prevention and elimination of wrinkles;
• strengthening the nail plate;
• restoration of water-salt balance of the skin;
• elimination of free radicals;
• acceleration of hair growth.

Nectarines also have a positive effect on a woman’s reproductive functions. Thanks to B vitamins, the quality of the egg improves and the menstrual cycle is normalized. In addition, the intake of vitamins into the body gives vigor and increases resistance to stress, which is especially important during PMS. As a result of enriching the diet with nectarine, a woman becomes more energetic. The problem of insomnia and bad mood disappears.

Is it possible to have nectarine during pregnancy and breastfeeding?

The benefits and harms of nectarine for women’s health are especially carefully studied during pregnancy and breastfeeding. While carrying a baby, eating fruit is not prohibited. It has a decongestant effect and eliminates the likelihood of developing vitamin deficiency. For some women, nectarine helps cope with nausea during toxicosis. But eating more than three fruits per day is undesirable.

When breastfeeding, it is recommended to introduce fruit into the diet with caution. Sometimes it provokes an allergic reaction in the baby. It is advisable to eat it no earlier than 3-4 months after giving birth.

At what age can a child be given nectarines?

Nectarine can be given to a child over seven months of age. Complementary feeding is carried out in the form of puree. The fruit is cut into pieces and crushed using a blender until a homogeneous paste is obtained. You can also place nectarine in a nibbler.

How many calories are in nectarine?

For people who watch their weight, the energy value of a particular product is of great importance. In summer, the basis of the diet is fresh fruits and vegetables. We are interested in bright and unusual nectarines, are they high in calories and will they harm the figure?

Fruits that appeared through natural mutation have attracted the attention of scientists who are trying every year to improve the consumer characteristics of the product.

Beneficial features

Many are sure that sweet fruits are not recommended to be consumed during weight loss, but this opinion is incorrect. Since, compared to peach, it contains less sugar, which makes nectarine low in calories, there are only 48 kcal per 100 grams. In addition, the fruit consists of 87% water. If this does not convince you that fruits are worthy of being on the menu during a diet, let’s continue to consider the beneficial properties:

1. Nectarine has the ability to improve the secretion of the digestive glands, which helps digest complex and fatty foods. Therefore, the fruits can be considered an excellent dessert after the main meal.
2. Thanks to fiber, the process of cleansing the intestines of waste and toxins occurs.
3. Potassium helps remove excess fluid from the body, which is not only the main cause of edema, but also cellulite. It also improves metabolism.
4. The process of losing weight is due not only to the fact that the calorie content of 1 medium-sized nectarine (90 g) is 43 kcal, but also due to the content of pectin substances. They cause a mild laxative effect, which helps relieve constipation and cleanse the intestines.
5. Considering the high amount of carbohydrates it contains, nectarine will give you the necessary energy and satisfy your hunger. You can eat the fruit as a snack.
6. Nectarine contains B vitamins, which have a positive effect on the nervous system and increase tone.

It will be useful to know how many calories are in canned nectarine; there are 169 kcal per 100 g. This difference, compared to fresh fruits, lies in the use of sugar and other sweeteners. As for the jam made from the fruit, its energy value is approximately 210 kcal per 100 g. Another variety of fruit that attracts attention not only with its smooth peel, but also with its unusual flat shape is fig nectarine, whose calorie content is only 32 kcal per 100 g. G.

Low-calorie nectarine dishes

When losing weight, it is very difficult to deny yourself the pleasure of enjoying your favorite desserts. Don’t be upset, as there are options that are not only tasty, but also healthy.

Curd dessert

Ingredients:

• nectarine – 2 pcs.;
• protein – 1 pc.;
• oatmeal – 3 tbsp. spoons;
• natural yogurt – 5 tbsp. spoon;
• low-fat cottage cheese – 6 tbsp. spoon;
• vanillin, sugar.

Preparation

Cut the fruits into cubes or slices and place in a mold. In a separate container, combine the remaining ingredients and beat with a blender until smooth. Pour the resulting mixture over the nectarines and place in the oven, preheated to 180 degrees, for 15 minutes. You can decorate the dessert with powdered sugar, mint or nuts.

Vitamin drink

Ingredients:

• nectarine – 520 g;
• orange – 600 g;
• carrots – 220 g.

Preparation

Peel the carrots and cut them in any way you like. It is important that the vegetable is juicy and sweet. Remove seeds from nectarines and cut into slices. Peel the oranges and chop them so you can remove the seeds. Place all ingredients in a blender and grind until smooth. The recipe allows you to change the amount of ingredients depending on your preferences.

Use of nectarines

The abundance of beneficial properties of the fruit makes it suitable for use in cosmetology and dietetics. It is a natural source of vitamins that the body needs on a regular basis. When used correctly, it helps to cope with a number of problems without encountering side effects.

For medicinal purposes, fruit juice is taken 15 minutes before meals.

In cosmetology

Nectarines contain acids that perfectly cleanse the epidermis, drawing out toxins from it. The fruit is often used in making homemade masks. It is turned into a paste in any available way, and then distributed over the skin of the face. After a few minutes, the vitamin mixture is removed.

This mask helps:

• minimize the risk of acne;
• give skin elasticity;
• get rid of age spots;
• refresh your complexion;
• eliminate acne.

Fruit pulp also has a positive effect on the skin when combined with banana and butter. A mixture based on these ingredients helps relieve dryness and make the skin more elastic.

In dietetics

In the process of losing weight, nectarine is often used instead of desserts and as snacks. It helps eliminate the feeling of hunger without causing heaviness in the stomach. The substances that make up the fruit trigger metabolic processes and help get rid of extra pounds. Despite its beneficial properties, there are also disadvantages to using nectarine for weight loss. It contains fructose, which can be stored in fat if consumed in excess. Therefore, it is extremely important to observe moderation when eating fruit.

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Experts do not recommend going on mono-diets based on the consumption of this product. It does not contain protein, which eliminates the possibility of fully satisfying hunger. The diet must include meat, poultry or fish. Nectarine can only be used to speed up metabolism.

Comment! Nutritionists advise consuming this healthy product only in the first half of the day.

In cooking

Nectarine has a sweet taste and juicy flesh. It compares favorably with other fruits. To get the maximum benefit from the product, it is advisable to consume it fresh. For the winter you can preserve it in jam or compote. In summer, it is added to smoothies and fruit salads. You can also use nectarine as a filling for baked goods.

Facial skin care

You can make face masks with nectarine. For oily skin: grind half a nectarine and add 1 teaspoon of oatmeal. Mix well and apply to face for 25 minutes. Afterwards, rinse with cool water. This mask will dry the skin and relieve inflammation.

For normal skin:

1. Make a puree from 1 nectarine (boil, chop with a blender/fork), add 1 tablespoon of honey and a little oatmeal. Mix until smooth, apply to face for 20 minutes. Wash off with water.
2. Grate one nectarine, add the juice of half a lemon and 20 g of oatmeal. Leave the mask to swell for 10 minutes. Apply to facial skin for 30 minutes.
3. In a puree of 2 nectarines, add 5 g of baking soda, a teaspoon of honey, 25 g of lemon juice. Make a homogeneous mass and apply to face for 15 minutes. This mask perfectly moisturizes and refreshes the skin.

Mask for aging skin: grind half a nectarine, add a tablespoon of cream and yolk. Mix until smooth and apply to face for 15 minutes. Rinse with water at room temperature.

Mask to increase skin elasticity: add 2 tablespoons of sour cream or cream to nectarine puree and apply to face for 15 minutes. By making this mask for 7-10 days, you can see an improvement in skin color and increase in its elasticity.

Mask for sensitive skin: puree one nectarine, add 5 g of honey and 20 g of cottage cheese, grated on a fine sieve. Apply for 20 minutes, wash with warm water.

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How to eat nectarines correctly

Nectarines are eaten with the peel, after rinsing with running water. There is a bone inside that is not eaten. For convenience, you can immediately get rid of it and cut the fruit into slices. To prolong the beneficial properties of the product, it is dried. This does not affect the taste in any way.

How many nectarines can you eat per day?

The permissible amount of nectarines directly depends on the state of human health. If you are at high risk of developing diabetes, you are allowed to eat no more than three fruits. In good health, the maximum amount is six pieces per day. In any case, you should not abuse the fruit, as it can cause digestive upset.

Before eating, nectarines can be washed with a specialized fruit cleanser.

Restrictions and contraindications

Nectarine is a healthy and tasty fruit, but despite this, you need to be careful when consuming it. If consumed excessively, it can cause digestive upset. It is not advisable to eat fruit before bed because it has a diuretic effect.

It is prohibited to be included in the diet in the following cases:

• exacerbation of chronic pancreatitis;
• gastritis;
• allergic reaction.

For type 2 diabetes mellitus, nectarine is not prohibited. Its glycemic index is only 40 units, which eliminates the possibility of a sharp jump in insulin. Despite this, the fruit should be eaten in limited quantities, observing the body’s reaction. If you have an allergy, you should urgently exclude the product from your diet and consult a doctor. Ideally, you should take an antihistamine to avoid possible health complications.

It is strictly forbidden to eat fruit seeds. It contains hydrocyanic acid, which can harm health due to the fact that it is a strong poison.

Rules for selection and storage

The most suitable period for buying nectarines is from the beginning of June to September. At this time, the fruits are fresher and juicier. It is not advisable to buy nectarines in early spring, since they may contain phosphates. It is better to buy fruit not from the supermarket, but from the market. When purchasing it, you need to look at the integrity and color of the peel. There shouldn't be any dents. The rich shade of the fruit indicates its ripeness. The bone is also important. If it falls apart while consuming the fruit, it means pesticides were used to grow it.

It is advisable to keep unripe fruits on the windowsill for several days. This will promote their maturation. You need to store the fruit in the refrigerator, placing it in a specially designated compartment. The optimal storage duration under suitable conditions is five days. In the form of preservation, the product can be kept for a year. Jars with compotes and jam should be placed in a cool place, protected from sunlight.

Advice! You can use a plastic container to store fruit in the refrigerator.