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Nectarine Nutrition

6/19/2013

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The temperatures are rising and summer is right around the corner.  Fortunately, that means that fruits like nectarines and peaches are ripening and becoming abundant at the market.  Not surprising, nectarines and peaches are in fact from the same family.  The only genetic difference between the two is the expression of one recessive gene.  We see this gene expression as the smooth skin in the nectarine instead of the fuzzy covering found on peaches.  In addition, nectarines are usually smaller, more aromatic and contain more red tones on their skin. 

Peaches and nectarines originated in China more than 2000 years ago before being cultivated in Persia, Greece and Rome.  California farms grow over 150 varieties of nectarine, producing over 95% of the US crop.  Nectarines are typically firmer and sweeter than peaches.  So treat yourself to some of the different varieties and enjoy the nuances of flavor. 

Due to their similar genes, their nutritional profiles are also similar.  Nectarines are low in calories; 1 medium size nectarine is about 60 calories.  Nectarines are low in fat and have no cholesterol or sodium so beneficial for those concerned about sodium content or managing their heart health.  Nectarines are a rich source of vitamins A, C and K, dietary fiber, and potassium.  Furthermore, due to the low calories, fiber content and energy used to digest them; nectarines fill you up and can aid in weight loss They also contain vitamin E, B vitamins, calcium and iron.  For more info about peaches and stone fruits, click here.  Be aware that nectarines do contain sugar but are ranked on the lower end of the glycemic index. 

The skin of nectarines is a great source of antioxidants.  Just as our skin is designed to protect us from external assaults, the phytonutrients on the exterior of produce are a defense mechanism for the plant.  By eating these phytonutrients, which are antioxidants, we obtain these benefits.  A simple rule of thumb, the deeper the color of a fruit or vegetable, the more antioxidants it contains.  Antioxidants are believed to protect our bodies by capturing and ridding us of free radicals, which cause cellular damage and possibly contribute to disease and aging.  Beta-carotene, one of the antioxidants found in nectarines, is believed to help protect the skin against certain cancers possibly by reducing oxidation caused by UV light and other environmental toxins.  Nectarines also contain lutein and lycopene; antioxidants currently being studied for their support in eye health, particularly preventing macular degeneration and cataracts.  So make sure you eat the skin as well.

Besides the benefits of antioxidants, nectarines are full of vitamin C.  One nectarine contains about 12% of the RDA for vitamin C.  During the 16th and 17th century, as explorers and sailors developed scurvy, doctors realized the importance of vitamin C in the diet.  Fortunately, we now have plentiful resources to obtain vitamin C-rich foods.  So what else does vitamin C do for us?

  •  It provides immune system support.  While vitamin C may not prevent a cold, it does seem that it can reduce the length of sickness and have us back on our feet in a shorter time.

  • Vitamin C may protect against cardiac disease by reducing our risk of plaque buildup in our arteries as well as keeping our arteries and veins pliable.

  • Vitamin C is essential for collagen formation; the main structural protein found throughout the body.  Collagen is found in bone, cartilage, skin and blood vessel walls.  It also helps our skin have good elasticity.

  • Vitamin C helps to repair wounds more quickly.  For those having surgery, having more vitamin C may shorten recovery time (Ask your doctor before self-treating with increased vitamin C).

  • As an anti-oxidant, it can neutralize oxidized vitamin E and render it back to its beneficial antioxidant state.

  • Vitamin C is a co-factor in the absorption of iron, necessary for the synthesis of red blood cells and other metabolic functions.

  • Vitamin C is essential for supporting the adrenals, the glands responsible for our stress response.

Vitamin C is a water-soluble vitamin.  As such, it cannot be stored in the body.  Any extra vitamin C is excreted.  In addition, we are one of the few animals that cannot manufacture our own vitamin C.  Thus, we must obtain it from our food.  According to Dr. Andrew Weil, the body can utilize up to 250mg of vitamin C per day if needed.  Vitamin C is very sensitive to heat and oxygen.  Fruits and vegetables containing vitamin C will begin losing the vitamin as soon as the produce is cut.  To maximize your intake of vitamin C, use the food quickly and eat it in its raw state as much as possible.  If cooking is required, try to use as little heat and shorter cooking times.  While raw is best, if cooking is required, steaming is the preferred method to retain as many nutrients as possible.

Nectarines and peaches are fruits that are heavily sprayed with pesticides.  Try to buy organic if possible.  If buying conventionally, wash off the pesticides.  For advice on washing pesticides, click here. 

Nectarines and peaches can be used interchangeably. Enjoy these wonders of the season.  They are a great snack raw, sliced uncooked (just before using) on a salad, as a complement to chicken and make a great dessert.  For a delicious dessert, click here to try my blueberry peach crisp (but with nectarines).  Enjoy these juicy fruits with all their benefits!
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Scrumptious Strawberries

6/5/2013

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If you like strawberries, you are in good company as they are the most popular berries throughout the world.  Strawberries, harbingers of summer, are now in season and bursting with flavor.  Members of the rose family, strawberries are actually not considered a “true” berry since their seeds are not inside the red, heart-shaped fruit we eat.  Instead, strawberries have about 200 seeds on the outside of the fruit. 

Did you know that strawberries are native to every continent except Africa and Australia?  Today, over 25,000 acres of strawberries are planted annually in California resulting in over 1 billion pounds of strawberries produced.   Fortunately, here in California, we don’t have to worry about shipping strawberries long distances since over 80% of strawberries grown in the US are from our Golden State. 

Strawberries are an excellent source of vitamins C and K, dietary fiber and flavonoids all with very few calories.  A 3-½ ounce serving (100grams or 2/3 cup) is only 32 calories!  Strawberries are mainly made up of carbohydrates.  Carbs are our body’s main source of energy.  The sugars found in strawberries are glucose and fructose, both simple sugars that are easy for us to break down and utilize.  Even though carbs are the main macronutrient in strawberries, they only make up 8% by weight of the fruit.  91% of strawberries are water with a small amount being fat and protein.  Strawberries also contain manganese, some of the B vitamins, folic acid and iodine.  So let’s go into the components in a bit more detail.

·      Even with the simple sugars found in strawberries, these berries have a low glycemic index of 41.  This may be due to the dietary fiber found in strawberries and it’s high water content.  The glycemic index is a way to measure how quickly foods release glucose (sugar) into the blood stream and raise one’s blood sugar levels.  The goal is to keep your blood sugar within a range that doesn’t trigger excess insulin production and insulin resistance that can ultimately lead to diabetes. 

·      Vitamin C supports our immune system and is a powerful antioxidant.  It also helps in collagen formation and is anti-inflammatory.  Foods containing vitamin C should be consumed raw as heat will denature vitamin C and inactivate its beneficial properties. 

·      Vitamin K is extremely important for both our bone health and blood clotting.  For more info on this, see my article http://www.bettereatingcoach.com/121112-its-good-to-be-green.html. 

·      The B vitamins and folic acid are all essential co-factors in the metabolism of macronutrients (proteins, carbohydrates and fats).  They are also an important source to provide energy to the cells. 

·      2/3 of a cup of strawberries contains about 2 grams of dietary fiber or 8.5% of the daily value of fiber needed in the diet.  As explained in previous articles, dietary fiber supports our digestive health, assists in escorting the LDL (bad) cholesterol out of the body and even aids in weight loss.  To read more about fiber, see my article http://www.bettereatingcoach.com/22713-not-just-dijon.html. 

·      One of the important flavonoids in strawberries is called anthocyanidin.  It’s what gives strawberries their bright red color.  The deeper the color, the more antioxidant properties the food possesses.  These flavonoids protect the body against free radicals.  Research from many studies concludes that anthocyanidins may protect us against cancer formation, heart disease and other inflammatory conditions.  Strawberries’ antioxidant potential or ORAC value is 3577 units falls within the optimal range set by the NIH.  For more about ORAC values, see my article http://www.bettereatingcoach.com/5813-spice-it-up.html. 

Strawberries are easy to grow at home.  Kids love to pick the berries and eat them right off plant.  If you don’t have room to grow them, there are farms that will allow you to pick them and bring them home.  My children loved this activity, which always coincided with the end of the school year. 

Once picked, strawberries are highly perishable and need to be refrigerated.  They should ideally be eaten within 2 days of purchase.  Choose berries that are firm, free of mold and a deep red color.  Once they have been picked, they will not ripen further.  The medium sized berries often are more flavorful than the large berries—bigger is not always better.  Wash berries right before consuming since moisture promotes mold formation on strawberries.  As many conventionally grown strawberries are sprayed with pesticides, it is best to buy organically grown strawberries.  If non-organic strawberries are purchased, see my tips for washing non-organic produce at http://www.bettereatingcoach.com/7912-a-peach-a-day.html. 

Enjoy these luscious fruits in smoothies, salads, oatmeal or just by the handful.  They are delicious and healthy!


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