The Food Coach

Healthy Food Database - Nectarines - white

White nectarines are a summer stone fruit similar to yellow nectarines and peaches but with a white flesh instead of the more typical yellow. There are many varieties of white nectarine but they are rarely referred to by their variety name. The difference between white and yellow nectarines is recognised by the balance of sugar and acid. White nectarines have less acidity than yellow nectarines and therefore lack the slightly sour "tang" characteristic of a yellow nectarine.
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: White nectarines should be stored at room temperature until ripe, then refrigerated. The fruit will remain at that stage of ripeness and can be refrigerated for up to seven days.
Tips & Tricks:

Nutrition (1 Unit):

Weight (grams): 150
Carbohydrates, g: 12
Fibre, g:
Fat (g): 0.2
Monosaturated Fat , g: 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
Energy (kJ): 264
Moderate GI 55 - 70: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; A moderate GI will release glucose into the bloodstream at a moderate rate.
Protein (g): 1.6
Saturated Fat, g : 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: White nectarines are delicious fresh, just as they are although they can also be poached, grilled, and added to desserts such as muffins, flans and ice cream. They are also delicious combined with a tart savoury food such as goat's cheese.

Benefits the Following Health Conditions:*

* 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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