Nectarines

 Nectarines:

The nectarine (Prunus persica var. nucipersica) is a smooth skinned peach of the family Rosaceae that is grown throughout the warmer temperate regions of both the Northern and Southern hemispheres.  It is a genetic variation of the common peach, and not a combination of a peach and plum as thought by some. 

The nectarine was likely domesticated in China more than 4,000 years ago.  Peach trees and nectarine trees are indistinguishable.  Both the peach and the nectarine can be freestone or clingstone.   Nectarines have red, yellow or white flesh.  They are commonly eaten fresh or cooked in conserves, jams, and pies.

Nectarines are great sources of beta-carotene, vitamin C, and lutein.  They enhance immunity, protect vision, and prevent numerous deadly diseases.  They help improve skin health.  Nectarines are rich in fiber.  Fiber aids digestion,  feeds probiotics in the gut, and fights several abdominal ailments including stomach and colon cancers.  The potassium in nectarines can help manage blood pressure levels.   Nectarines offer twice the amount of vitamin A and more vitamin C , and a lot more potassium than peaches. 

                                                                       Nectarine Blossom

Health Benefits of Nectarines:

Nectarines help prevent Cancer.  The quercetin and chlorogenic acid in nectarines were found to stall cancer cell proliferation.  The antioxidants can play a roll in preventing cancer.  The high fiber content in nectarines can,  generally,  help prevent several types of cancer

Nectartines have anti-diabetic properties.  According to Science Daily, a leading online science website, nectarines contain bioactive compounds that help prevent obesity related diabetes.  The phenolic compounds in nectarines have anti-diabetic properties.  Nectarines have a glycemic index of  43, which is on the lower end.  

Nectarines can aid in weight loss.  The fiber in nectarines is mostly soluble, which as per report by the Centers for Disease Control and Prevention can aid in healthy weight loss.   Soluble fiber also reduces bad cholesterol. 

Nectaries offer anti-oxidant defense.  Acording to a Spanish study, the phenols and flavonoids in nectarines  contribute to their anti-oxidant properties.

Nectarines regulate blood pressure levels.  The potassium in nectarines relax the walls of blood vessels.   People with kidney ailments should beware if they are on a potassium restricted diet.

So..........Eat nectarines.  They're good for you. 

Healthy Seeds

 Healthy Seeds:

Seeds contain the materials that will develop into plants.  For this reason they are extremely nutritious.  Seeds  are a great source of fiber.  They contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants.  When eaten as part of a healthy diet, seeds can help reduce blood sugars, cholesterol, and blood pressure.

Heare are six of the healthiest seeds you can eat.  Each has been covered separately in this blog:

Flax Seeds:

A one ounce (28 grams) serving of flax seeds contasins as wide mix of nutrients.  They are an excellent source of fiber, omega-3 fats, lignans, and other nutrients.  Best eaten ground because their fibrous outer shell can not be digested.  A lot of evidence shows they may reduce cholesterol, blood pressure and even the risk of cancer.

https://fruitandveggiesense.blogspot.com/search?q=flax+seeds

Chia Seeds:  

Chia seeds are a good source of omega-3 fats, and are effective at lowering blood sugar and reducing risk factors for heart disease.  Like flax seeds, chia seeds contain a number of important antioxidant polyphenols. A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of inflammatory chemicals including C - reactive protein.  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

Hemp Seeds:

An excellent source of vegetarian protein, hemp seeds are a complete protein source meaning they contain all the essential amino acids that your body cannot make itself.  Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

https://fruitandveggiesense.blogspot.com/search?q=hemp+seeds

Sesame Seeds:

A great source of lignans which may help improve sex hormone status for estrogen.  Sesame seeds may also help reduce inflammation and oxidative stress.

https://fruitandveggiesense.blogspot.com/search?q=sesame+seeds

Pumpkin Seeds:

Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

https://fruitandveggiesense.blogspot.com/search?q=pumpkin+seeds

Sunflower Seeds:

Contain high levels of both monounsaturated and omega-6 fats and may help reduce  inflammation and cholesterol levels.

https://fruitandveggiesense.blogspot.com/search?q=sunflower+seeds

Seeds are a great source of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols.  They can help reduce the risk of certain diseases.  The lignans in certain seeds may help lower cholesterol and the risk of cancer.

Eat seeds out of hand.

Add seeds to salads, yogurt, oatmeal, and smoothies. 

So, be healthy !  Eat some seeds !

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Pumpkin Seeds

Pumpkin Seeds:

                                                                        

Pumpkin Seeds:

Pumpkin seeds, also called "pepitas", Spanish for "little seeds of squash" ,  are full of valuable nutrients.  They are used commonly in Mexican food, and are often eaten as a healthful snack.   They can be eaten raw or roasted and salted or unsalted.  Most pumpkin seeds bought at the supermarket do not have shells.

                 

Nutrition:In a one ounce serving:Fiber:  1.7 grams                                               Manganese:  42% RDICarbs:  5 grams                                                 Magnesium:  37% RDIProtein:  7 grams                                               Iron:  23% RDIFat:  13 grams                                                    Zinc:  14% RDIVitamin K:  18% RDI                                        Copper:  19% RDIPhosphorus:  33%  RDI
Pumpkin Seeds are high in Antioxidants and can help reduce inflammation and protect your cells from harmful free radicals  and help protect against many diseases.Pumpkin seeds containessential amino acids such as tryptophan and glutamateDiets rich in pumpkin seeds have been associated with reduced risk of  stomach, breast, lung, prostate, and colon cancers.The magnesium if pumpkin seeds is needed for more than 600 chemical reactions in the body including: Controlling blood sugar; reducing heart disease risk; forming and maintaining healthy bones; regulationg blood sugar levels.Researchers have suggested that pumpkin seeds help protect against type 2 diabetes, or reduce its complications in other ways such as improving insulin regulation and protecting organs against the consequences of diabetes.Adding pumpkin seeds to your diet:  As an out of hand snack; sprinkle into salads, soups, cereals, cooked vegetables , and stir fries.  Add to smoothies and Greek yogurat and fruit.  Pumpkin seeds can be found readily in stores year round.  Hulled pumpkin seeds should be stored in air tight containers in the refrigerator to prevent deterioration.I love them !