Peach: discover the benefits of the fruit and learn tasty recipes

Fruit originating in China, the peach is still cultivated in the regions of the East, Europe and America in general. With its production destined for its consumption in natura or in the form of processed, it is very appreciated due to its sweet flavor.

Among its most striking features, it is possible to mention its velvety rind, which can be more or less soft, depending on its variety, yellow or red in color and sweet aroma.

According to nutritionist Patricia Cruz, peach is a great source of carbohydrate, specifically fructose, the sugar derived from the fruit, and vitamin C. It also has bioactive substances such as polyphenols, including chlorogenic acid, responsible for an antioxidant, anti-inflammatory and anticancer. “Anthocyanin, a carotenoid with an antioxidant effect, is also present in its composition”, she reveals.

Rich in fiber, it is possible to consume up to 1.5 g in 100 g of fruit. In addition, it still has mineral salts, including zinc, calcium, potassium, phosphorus, magnesium and iron. Juicy fruit, it consists of about 90% of water, being a good option for consumption on warmer days.

9 health benefits of peach consumption

In addition to its sweet taste that pleases most palates, this fruit still guarantees many health benefits if consumed regularly. Check out some of these benefits according to the nutritionist below:

1. Helps in weight loss: according to Patricia, as it is a food rich in fiber, it has a low glycemic index and few calories, helping to promote satiety, preventing anxiety attacks in which that desire to eat sweets is uncontrollable.

2. Source of antioxidants: with a high content of antioxidants, this fruit becomes an adjuvant against premature aging and in the fight against the formation of new cancer cells, “fighting the free radicals present in our body”, adds the professional.

3. Improves the immune system: “because it is a source of vitamin C and antioxidants, this fruit also helps to strengthen the immune system”, explains the nutritionist.

4. Helps to regulate blood pressure: due to the presence of phenols that help increase HDL, the good cholesterol, peach helps to fight oxidation, in addition to promoting greater fluidity to the blood due to the presence of beta-carotene.

5. Great for heart health: made up of vitamin K and iron, important elements for blood clotting and preventing possible anemia, the fruit also contains lutein and lycopene, substances that help fight cardiovascular diseases.

6. For more beautiful teeth: with high concentrations of fluoride, an element responsible for preventing cavities, peach can help ensure a more beautiful and healthier smile.

7. Promotes more beautiful skin and hair: in addition to zinc, which helps fight free radicals and consequently aging, the fruit also contains vitamin C, another important free radical fighter, and vitamin A, with moisturizing action.

8. Combat anxiety and depression: the element responsible for this is magnesium, which helps to prevent stress and anxiety, being present in the fruit in a proportion of 5 g of magnesium for every 50 g of peach.

9. Prevents constipation: the peach is a great ally of the digestive and excretory system due to the high concentrations of fiber in its peel, it prevents problems such as constipation and gas.

Amazing recipes with peach

Now that you already know the benefits of ingesting this tasty fruit, how about knowing a selection of varied recipes that use peach in their preparation? Check out:

1. Peach delight

Quick and practical to prepare, this recipe is actually a consumption suggestion for the fruit. Here, it is cut into six slices, which will be arranged on a plate and served with low-fat yogurt and goji berry. The full recipe can be found here.

2. Peach jam with cream

With a beautiful look, you can’t even imagine how practical it is to prepare this sweet. Here, the preferred version of the fruit is the peach in syrup, which must be cut into cubes and combined with a delicious cream made from condensed milk, milk, egg yolks, cornstarch and vanilla extract. See the candy details.

3. Peach mousse

Nothing is more refreshing or tasty than a delicious fruit mousse. In this recipe, the peach gains space, being used in its version in syrup. Just beat the fruit together with cream, condensed milk, lemon juice and unflavored gelatin. For an even prettier look, add small pieces of peach just before serving. Check out the entire preparation method.

4. Peach Jam

Using just two ingredients it is possible to make a delicious jam to accompany breads, cookies and even cakes for breakfast or afternoon. To prepare it, just cut the peaches, removing their skin and pit and take them to the fire accompanied by sugar, until reaching the point of syrup. For a more uniform jelly, beat the syrup in the blender and return it to the fire until it thickens. Learn more recipe details.

5. Peach pavé

Ideal option for vegetarians, vegans or for those who are allergic to cow’s milk. Almond and coconut milk are preferred. To complement the cream, cornstarch, sugar and vanilla essence. The shape of the fruit used is its syrup version, also decorating the top of the candy. See the full recipe.

6. Peach Cheesecake

Option with low carbohydrates, it is ideal for those who follow a more restricted diet. While the dough is prepared with coconut flour, almond flour, unsalted butter, culinary sweetener and egg, the filling uses cream cheese, whipped milk, sweetener and peaches in diet syrup. For an even more beautiful look, take care of the arrangement of the fruit slices, playing with patterns. See preparation details.

7. Sigh with dulce de leche and peach

The meringue is prepared with icing sugar beaten with egg whites until stiff peaks form. Once roasted and completely cooled, it is interspersed with layers of dulce de leche, adding more sweetness to the dish. The topping is on account of whipped cream and peaches in syrup cut into small pieces. Check everything explained here.

8. Peach and white chocolate cake

For this cake, peach in syrup is used in the filling. The syrup that accompanies the fruit will serve to wet the dough, adding more flavor and moisture to the cake. As a topping, whipped cream and grated white chocolate to decorate. Access the full preparation mode.

9. Peach and Ginger Muffins

Seeking to make the recipe even healthier, the dough takes a mixture of common wheat flour, whole wheat flour and oat flour. Brown sugar is also used, in addition to unsweetened plain yogurt. The touch of ginger comes from its candied and chopped version, and peach slices are added over the dough. Check the preparation details.

10. Peach and Champagne Cupcake

To give the original fruit flavor to the cupcake batter, peach jam does its job well. In addition, the peach still fills the cupcake, through the use of a cream prepared with the fruit, egg yolks, sugar, lemon juice and butter. The topping also gains a touch of fruit, being prepared with unsalted butter, champagne, vanilla, peach puree and icing sugar. Check step by step.

11. Frozen Peach Yogurt

A tasty option to be enjoyed on warmer days, this refreshing dessert is still very easy to make. To prepare it, simply mix homemade Greek yogurt with pitted and frozen peaches, lemon juice and honey, beating them with the help of a food processor. To maintain the creaminess, just leave a little out of the fridge before serving. Check the preparation method details.

12. Peach cocktail

Served chilled, it’s another option to cool off on hotter days. Made with just three ingredients, just hit the blender with the drained peach in syrup, condensed milk and the sparkling wine of your choice. It is still possible to make a non-alcoholic version of this drink, replacing the sparkling wine with guarana soda. Although simple, if you want, see the step by step here.

13. Peach BBQ Sauce

Who said that only sweet dishes can use fruit in their preparation? This recipe is here to prove that peach is capable of resulting in a tasty barbecue sauce, ideal for seasoning meat and poultry. Using fresh peaches, the sauce still has ketchup, soy sauce, lemon juice, cinnamon, brown sugar, sweet paprika, water, onion, garlic and butter. Learn how to prepare.

Making it possible to prepare sweet and savory recipes, cakes, drinks and different ways of consuming the fruit itself, the peach proves to be a very versatile ingredient in the kitchen.

Contraindications and warnings about its consumption

As an indication of consumption, the nutritionist recommends that peach be included in the recommendation of 3 to 4 fruits daily, and should be alternated with other options with different nutritional characteristics.

“The existing contraindication is only in the case of allergic people, where its consumption should be suspended”, guides Patricia. Also according to the professional, as it is an easily perishable fruit, it should be stored in cool places, and can be consumed raw, dried or processed in syrup, the latter option, however, having a higher sugar content.

In addition to having a sweet taste that easily pleases most palates, adding this fruit to your food routine is ideal to ensure all the benefits provided by its consumption. Get inspired by the recipes above and don’t leave peach out of your diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.