Fruits

Health Benefits of Peach

The peach ( Prunus Pérsica ), although it can be found throughout the year, is a typical summer fruit, abundant during the months of October, November and December, so at this time prices will be cheaper.

Originally from China, it is a popular fruit around the world not only because of its mild taste, but also because of its nutritional properties, as it is rich in calcium and potassium.

The coat, which is fine and velvety, concentrates most of the peach’s fiber and nutrients. Therefore, it is suggested not to peel it before eating, but to wash it properly before ingestion.

PEACH PROPERTIES

This fruit has high levels of antioxidants and is known for strengthening the immune system, given the abundance of vitamins A, C and the B complex. In addition, it is highly recommended for people who want to lose weight, as it acts as a natural diuretic .

It is worth mentioning that fruits with a high water level in their composition promote greater satiety. Thus, the peach combines its high water content with a sweet taste and provides an even greater feeling of satisfaction right after being consumed.

PEACH BENEFITS

  1. diabetes control

Some types of antioxidants are important allies in controlling diabetes and obesity, such as the phytochemicals present in peaches.

  1. Prevention of cancer and other chronic diseases

Studies carried out claim that the high content of antioxidants in this fruit helps fight the formation of free radicals that can trigger some types of cancer. There are two types of antioxidants found in peach peel and pulp: chlorogenic and neochlorogenic acids. They work as inhibitors of free radicals, which can favor other chronic diseases, such as Alzheimer’s, for example.

  1. eye health

The peach contains beta-carotene, a compound that appears in recent research to be associated with the reduction of cataracts, an eye disease. Furthermore, studies have indicated that the consumption of at least three servings of fresh fruit daily can minimize the risk of age-related macular degeneration.

  1. weight loss

Considering that the peach has few calories, almost zero fat and a significant amount of water in its composition, it has become a great ally in weight loss.

  1. healthy bones and teeth

Phosphorus and calcium are known to help teeth and bones become stronger. Since peaches contain these two minerals, they are also a great preventative for diseases such as decalcification.

It is worth adding minerals found in peaches, such as iron and fluoride, are beneficial in preventing tooth decay and other dental disorders.

  1. Helps in constipation

One of the benefits of peach is that it helps the bowel to function properly due to its laxative properties. In the body, it needs a lot of fiber and water for the digestive system to function normally, and this fruit is rich in both.

PEACH IN SYRUP

Having made the considerations about the properties and benefits of the peach, we will talk about the peach in syrup.

Peach in syrup is not recommended for diabetics, considering the addition of sugar in its composition. However, the fruit contains a low glycemic index which, added to the vitamins and minerals contained in the fruit, is highly beneficial in controlling diabetes.

To prepare this recipe you must reserve:

– 1 kg of peach;

– ½ kg of sugar;

– 1 liter of water.

The first step is to wash the peach under running water. Then cut them in half and remove the pit. Peel and in a pan place the sugar and water.

Let it boil for about five minutes. Afterwards, put the peaches to cook in the syrup for a maximum of 30 minutes. They should be cooked and firm at the same time.

Clean the glass and add the peaches with the syrup.

PEACH CULTIVATION

The peach tree, tree of the rose family, can reach up to 8 meters in height.

The holes must be 60 centimeters long and must be dung and fertilized before planting. The location to be chosen should be where the temperature in summer is high during the day and mild at night, in addition to good light intensity, little wind and good water supply.

The planting should be aligned in level or gently in unevenness, as this can bring benefits when it is irrigated and/or infiltrated by rainwater. Before cultivating, to prevent erosion, raise the swath 20 centimeters high.

It is suggested that the seedlings present from three to four primary shoots and with the main shoot without signs of wrinkling and with mature buds. The main branch should be between 10 and 30 mm at 20 cm from the graft.

Pruning should be done in June in warmer regions and at the end of June, beginning of July in colder regions.

Harvesting can be done in baskets or plastic boxes as soon as the peach skin changes color to pale yellow.

PEACH FATTENING?

Peach has a very low caloric value and it is a natural diuretic, it is one of the fruits most recommended by nutritionists. It can be included in several recipes, however, to enjoy its full benefits, it is suggested that it be eaten raw or incorporated into fruit salads.

This fruit is fattening if consumed in excess, added to sugar or cream and condensed milk. In short, peaches are not fattening, but attention needs to be paid to how they are consumed.

HOW TO EAT PEACH?

Peaches can be eaten in several ways, as well as:

  1. In vitamins: vitamins are more appetizing with a peeled peach, especially in the morning period.
  2. Chopped: can be added to various cereals and other mixtures, such as granola and wheat porridge.
  3. Breads, cakes and pies: whether green or ripe, peaches are always a great topping on cakes and pies.
  4. Jelly: if you have a lot of fruits, they can be great options for cooking and transforming into jelly.
  5. Accompaniment of meat: peaches combine with different types of grilled meat and can be accompanied by pork, chicken or beef.

 

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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