How to enjoy the health benefits of nectarines

Sweeter and more nutritious than peaches, their genetic cousin, nectarines were named after the Greek god Nekter; their juice was later called the drink of the gods. This juicy fruit, which is often described as being like a peach without the fuzz, is especially high in beta carotene, an antioxidant that the body converts to vitamin A. One medium-size nectarine has 65 calories and provides more than 800 IU of vitamin A, 250 milligrams of potassium and some vitamin E. With only seven milligrams of vitamin C, a nectarine is not nearly as high in this nutrient as many other fruits. Here are some tips on enjoying the health benefit of nectarines.

• The flesh of nectarines is rich in antioxidants — especially carotenoids — that help to protect against cancer and other diseases by reducing the cellular damage that occurs when the body burns carbohydrates, fats or proteins.
• Nectarines are also high in pectin, a soluble fibre that helps control blood cholesterol levels.
• The skins contribute insoluble fibre, which helps prevent constipation.
• Cutting or peeling a nectarine releases an enzyme that causes a darkening of the flesh. The fruit may look less appetizing, but the browning doesn't alter its flavour or nutritional value.
• Discolouring can be slowed by immediately dipping the fruit in an acidic solution (for example, a teaspoon of vinegar diluted in 250 millilitres or a cup of water) or tossing sliced nectarines with a little lemon or lime juice.

Warning: Nectarine pits contain amyg-dalin, a compound that releases cyanide in the stomach.

• Although accidentally swallowing an occasional pit is not harmful, consuming several of them at a time can cause cyanide poisoning.

• Purchase fruit that is moderately firm but brightly coloured.
• The fruit is ready to eat when the flesh yields to gentle pressure and has a sweet, fruity fragrance.
• To ripen firm nectarines, place them in a paper bag at room temperature; they should achieve full ripeness in two or three days.
• Reject nectarines that are hard or have a greenish skin. These were harvested too early; even though they will soften, they will never achieve peak sweetness and flavour.

Worldwide, there are more than 150 varieties of nectarines.

• Often said to be a cross between a peach and a plum, nectarines originated as a genetic variant of a peach.
• When peach trees are crossed or even self-pollinated they may produce some fruit whose seeds will grow into nectarine trees and others that will be peach trees.
• Amazingly, nectarines will sometimes grow on peach trees, and peaches on nectarine trees!