Peach is the most useful and healthy sweet.
One small peach (130 g) contains 51 calories, 1.2 g of protein, 12.4 g of carbohydrates and 0.3 g of fat. Peaches are an excellent source of vitamin C, fiber and vitamin A.
* Calorie content: 51
* Fats: 0.3 g
* Sodium: 0 mg
* Carbohydrates: 12.4 g
* Fiber: 1.9 g
* Sugar: 10.9 g
* Proteins: 1.2 g
* Vitamin A: 20.8 mcg
Carbohydrates
One small peach contains 12.4 grams of carbohydrates, 1.9 grams of fiber and 10.9 grams of natural sugar. Peaches are a fruit with a low glycemic index, which means that they have a minimal effect on blood sugar levels.
Fats
Peaches are a low-fat food with less than half a gram of fat per small fruit. A small amount of fat in peaches is monounsaturated and polyunsaturated fats that are good for the heart.
Protein
Peaches are not a rich source of protein. One small peach contains just over 1 gram of protein.
Vitamins and minerals
Peaches contain several important trace elements, including vitamin C, A, K, and B-complex vitamins like thiamine, niacin, and riboflavin. The fruit also contains 247 milligrams of potassium, which is 7% of your recommended daily allowance of 4,700 milligrams.
Calories
One small peach (130 g) contains 51 calories, 86% of which are carbohydrates, 9% protein and 5% fat.
Peaches are a rich source of carbohydrates, fiber and natural sugar with a low fat and protein content. Peaches contain vitamin A, vitamin C, vitamin K and B vitamins.
Health benefits
Like other fruits and vegetables, peaches have beneficial trace elements and antioxidants. And their natural sweetness means they can replace empty high-calorie processed desserts.
May reduce the risk of certain diseases
Peaches are also a good source of fiber. Fiber is important for overall health, as it helps to remove cholesterol from the body, promotes intestinal health, increases the feeling of satiety and can help stabilize blood sugar levels. A fiber-rich diet can help prevent certain types of cancer and reduce the risk of diabetes, cardiovascular disease and obesity. In addition, a fiber-rich diet can help you stay full and promote weight loss.
Promotes the production of vitamin A
Peaches contain carotenoids, in particular provitamin A, carotenoids alpha - carotene and beta-carotene. The body can synthesize them into vitamin A, which is necessary for normal vision and immune health.
Helps fight obesity-related diseases
Some studies show that biologically active compounds of peaches (as well as plums and nectarines) can suppress diabetes and cardiovascular diseases. Researchers believe that anthocyanins, chlorogenic acids, quercetin derivatives and catechins from these fruits (all antioxidants) work synergistically, reducing LDL or "bad" cholesterol, obesity and inflammation associated with metabolic syndrome.
Allergies
Some adults and children may develop allergies to peaches and other stone fruits. This may be especially true for people with an allergy to birch pollen, because birch pollen protein is similar to peach protein. This is not a real food allergy, but an oral allergy syndrome.
Common symptoms of a peach allergy include itching in the mouth or throat or swelling of the lips, mouth, tongue or throat. If you suspect a peach allergy, talk to your doctor to find out the diagnosis and give advice on allergy treatment.
Varieties
Peaches with a stone are usually eaten immediately, because their flesh is easily separated from the stone.
You will also find canned, frozen and dried peaches. Peaches can be preserved in syrup or juice, which gives the fruit sweetness (as well as the amount of sugar and calories). Some manufacturers preserve peaches in water, which does not add calories and carbohydrates to the fruit. Frozen peaches are usually nutritionally equivalent to fresh peaches (but check the ingredients list to make sure no sugar has been added).
You can also preserve peaches by dehydrating. Dried peaches are a sweet snack, but dehydrated fruits have more sugar, calories and carbohydrates than fresh peaches. Half a cup of dried unsweetened peaches contains 191 calories, 49 grams of carbohydrates and 33 grams of sugar.
When is it better to buy them
Fresh peaches are a great summer treat; their peak season is in July and August. They should have a cream, yellow or yellow-orange color and have non-wrinkled skin.
Also, peaches should slightly succumb to pressure. If the peel is green, the fruit was harvested too early and, most likely, will not ripen –do not take such. Also, avoid peaches with bruises or soft spots.
Storage and security
If you buy peaches somewhat hard, you can put them to soften at room temperature for two to three days. To speed up the ripening, put them in a paper bag with an apple. When they are ripe, put them in the refrigerator.
After cooling, the peaches no longer ripen; it is necessary to eat them within two to three days. Do not wash the peaches until they are ready to eat.
How to cook
Peaches are great to eat just like that, or you can add them to smoothies, yogurt, cottage cheese, hot or cold cereal. Use them to add flavor, sweetness and color to salads. Peaches can also be stewed or used to make jam and canned food.
