Peach is a typical summer fruit rich in nutrients such as vitamins A, C and B complex, and contains a fiber-rich edible bark that helps in the functioning of the intestine and gives satiety.
The peach is also easy to store, transported and consumed anywhere, which greatly facilitates its use. Among its health benefits are:
- Help you lose weight by having fewer calories and increasing your sense of satiety;
- Improve the functioning of the intestine, because it contains fibers and enough water, which fights constipation;
- Prevent diseases such as cancer and heart problems by being rich in antioxidants like vitamin A and C;
- Help control diabetes because it has a low glycemic index and does not increase blood sugar;
- Improve eye health by containing beta-carotene, a nutrient that prevents cataracts and macular degeneration;
- Improve mood, being rich in magnesium, mineral that helps relax and control the pressure;
- Combat fluid retention by having diuretic effect.
It is important to remember that these benefits are linked to the consumption of fresh fruit with peel, not being recommended the consumption of peaches in syrup because they usually contain added sugar. See other 10 fruits that lose weight.
Nutritional information
The following table gives the nutritional information for 100g fresh peach and syrup:
| Nutrient | fresh peach | peach in syrup |
| Energy | 36 kcal | 63 kcal |
| Carbohydrate | 9.3 g | 16.8 g |
| Protein | 0.8 g | 0.7 g |
| Fat | 0 g | 0 g |
| Fibers | 1.4 g | 1 g |
| Magnesium | 4.44 mg | 4 mg |
| Potassium | 123 mg | 94 mg |
| Vitamin C | 3.25 mg | - |
| Zinc | 0.05 mg | 0.09 mg |
The peach can be used in various hot and cold recipes, or to increase desserts. Here are some examples:
Peach Cake
Ingredients:
- 170 g or 5 tablespoons butter
- 3/4 cup demerara sugar
- 140 grams of wheat flour, brown rice or almonds
- 3 eggs
- 1 teaspoon baking powder
- 4 fresh peaches cut into thin slices
Method of preparation:
Beat the sugar and butter in the mixer and add the eggs one by one, letting the batter beat enough. Add the flour and the yeast and mix well with a large spoon. Dump this dough into a greased form and spread the sliced peaches on the dough and bake at 180ºC for about 40 minutes.
Peach mousse
Ingredients:
- 4 tablespoons demerara sugar
- 1 teaspoon vanilla essence
- Cinnamon to taste
- 1/2 tablespoon unflavored gelatin
- 200 ml of milk
- 2 tablespoons powdered milk
- 2 chopped peaches
Method of preparation:
In a pan, melt the unflavored gelatin in 100 ml of milk. Bring to low heat and stir until completely dissolved. Add the chopped peaches and the vanilla essence, and let the mixture rest to cool. Beat the milk powder and sugar with the rest of the milk until smooth, and add to the gelatin mixture. Place in a bowl or individual bowls and bring to refrigerator until firm consistency.
Homemade Peach Yogurt
Ingredients:
- 4 peaches
- 2 cups whole natural yoghurt
- 3 tablespoons of honey
- 1 tablespoon lemon juice
Method of preparation:
Cut the peaches into medium pieces and freeze. Remove from the freezer and beat all the ingredients in the blender or processor, and serve ice cream.
