Peach is a fruit with a high fiber and water content that helps to prolong satiety and reduce hunger throughout the day, making it a great food option to include in weight loss diets.
Furthermore, peach also has good amounts of beta-carotene, vitamin C and chlorogenic acid, compounds with antioxidant action that help fight free radicals, preventing diseases such as diabetes, cancer, heart attack and atherosclerosis.
Peach is easily found in supermarkets and markets, and can be consumed raw, or used in preparations such as teas, juices, mousse, salads, cakes and pies.
Health benefits of peach
The main health benefits of peach are:
1. Help with weight loss
Peach is a fruit with a low glycemic index, as it contains few carbohydrates and good amounts of fiber that help increase the feeling of satiety, controlling hunger throughout the day. Discover other fruits that help control hunger.
Because it is low in fat and carbohydrates, peaches are a great low-calorie fruit option to include in weight loss diets.
2. Improve bowel function
Peach contains good amounts of fiber, such as pectin, which increases the absorption of water in the intestine, helping to form the fecal cake and facilitating the elimination of feces, preventing constipation.
The fibers present in peach also serve as food for the beneficial bacteria in the intestine, strengthening the intestinal flora and preventing the development of diseases, such as irritable bowel syndrome, ulcerative colitis and Crohn’s disease;
3. Help prevent cancer
Peach is rich in vitamin C and beta-carotene, compounds with antioxidant properties that fight free radicals, one of those responsible for damage to healthy cells, helping to prevent some types of cancer, such as skin, breast, lung and colon cancer.
4. Control diabetes
Because it has a low glycemic index, peach promotes the balance of blood sugar levels, preventing diabetes and helping to control blood sugar levels in those who already have the disease. See other foods with a low glycemic index to balance blood sugar levels.
Additionally, peach contains antioxidants, such as beta-carotene and vitamin C, which help protect pancreas cells against free radicals, improving insulin functions and preventing insulin resistance and diabetes.
5. Reduce “bad” cholesterol
Peach has good amounts of soluble and insoluble fiber that reduce the absorption of fat in the body, promoting the reduction of “bad” cholesterol levels, LDL, in the blood, and preventing diseases such as heart attack and atherosclerosis.
Because it contains great amounts of compounds with antioxidant action, such as anthocyanins and flavonoids, peach helps fight free radicals, preventing the oxidation of fat cells and favoring the balance of cholesterol levels in the blood.
6. Balance blood pressure
Peach has good amounts of potassium, a mineral that helps eliminate excess sodium from the body through urine, preventing high blood pressure. Discover other foods that help prevent high blood pressure.
Furthermore, peach is rich in vitamin C and beta-carotene, antioxidant compounds that improve the health and elasticity of blood vessels, facilitating blood circulation and helping to control blood pressure.
7. Prevent premature aging
Because it is rich in antioxidant compounds, such as flavonoids and anthocyanins, peach helps prevent premature aging, because it protects the skin against free radicals, one of those responsible for damage to skin cells.
8. Maintain eye health
Peach has a great amount of beta-carotene, a nutrient that helps prevent cataracts and prevents macular degeneration, a disease that reduces the sharpness and capacity of central vision. See a list of other foods rich in beta-carotene.
9. Strengthen the immune system
Because it is rich in vitamin C, flavonoids and anthocyanins, peach helps fight free radicals, as well as strengthening immune system cells, helping to prevent infections and problems, such as flu and colds.
Nutritional information table
The following table provides nutritional information for 100 g, which corresponds to 1 large unit of fresh peach and 100 g of peach in syrup:
It is important to remember that, to obtain all the benefits of peaches, this fruit must be included in a balanced diet, associated with regular physical exercise.
How to consume peach
Peach can be consumed raw, and it is recommended to eat the fruit with the skin to make better use of the nutrients. Furthermore, peach can also be used in preparations, such as teas, cakes, yogurts, salads or mousses.
Healthy peach recipes
As it is a versatile fruit, peach can be used in various savory recipes or sweet preparations.
1. Black tea with peach
Ingredients:
- 4 ripe peaches;
- 4 bags of black tea;
- 1 lemon;
- 1 orange;
- 1 liter of water;
- 2 tablespoons of honey.
Preparation mode:
Prepare tea by boiling water in a kettle or pan. Turn off the heat and add the black tea bags. Cover, let it rest for 5 minutes and then remove the drink bags. Wash the peaches well, chop and, in a bowl, crush or squeeze the fruit until you get a puree. Add this puree to black tea. Wash well and cut the orange and lemon into thin slices, transferring them to the tea. Add the honey to the drink, stirring gently. Cool the tea in the refrigerator and serve.
2. Peach and arugula salad
Ingredients:
- 1 peach;
- 1 cup of arugula;
- 1 fresh mozzarella cheese;
- 1 tablespoon of balsamic vinegar;
- 1 dessert spoon of olive oil;
- ½ teaspoon of salt;
- Pepper to taste.
Preparation mode:
Wash the arugula and peach well. Cut the peach into slices and transfer to a bowl. Cut the cheese into cubes and mix with the peach. Add the arugula and the other ingredients, mixing gently with a spoon and serve.
3. Peach cake
Ingredients:
- 5 tablespoons of butter;
- 1 teaspoon of stevia powder;
- 140 grams of almond flour;
- 3 eggs;
- 1 teaspoon of baking powder;
- 4 fresh peaches, cut into thin slices.
Preparation mode:
Beat the stevia and butter in a mixer and add the eggs one by one, letting the dough beat a lot. Add the flour and yeast and mix well with a large spoon. Pour the dough into a greased pan and distribute the sliced peaches over the dough and bake at 180ºC for around 40 minutes. Wait for it to cool and serve.
4. Peach mousse
Ingredients:
- 1 teaspoon of stevia powder;
- 1 teaspoon of vanilla essence;
- Cinnamon to taste;
- 1/2 tablespoon of unflavored gelatin;
- 200 ml of semi-skimmed milk;
- 2 tablespoons of powdered milk;
- 2 chopped peaches.
Preparation mode:
In a pan, melt the unflavored gelatin in 100 ml of milk. Place over low heat and stir until completely dissolved. Add the chopped peaches and vanilla essence, and let the mixture rest to cool. Beat the powdered milk and stevia with the rest of the milk until smooth, and add to the gelatin mixture. Place in a container or individual bowls and refrigerate until firm consistency.
