Peaches: properties and benefits and how many to eat

In China, the peach tree is considered the tree of immortality and in fact, in some tombs of the past, bowls containing its fruits were placed as a wish for eternal life for the soul of the deceased. In fact, peaches have something magical, because they are rich in beneficial properties: «Thanks to them high water contentequal to about 90%, are summer fruits par excellence, highly thirst-quenching and remineralizing, useful to compensate for the abundant loss of liquids due to sweating “, says the doctor Veronica Gelisio, nutrition biologist in Mel di Borgo Valbelluna, Belluno. “In spite of the sugary taste, peaches contain only 28 calories per 100 grams, so they are also suitable for low-calorie diets, and can be consumed by diabetics because they contain about 9 grams of carbohydrates per serving and have a low glycemic index”.

What are the properties of peaches

Peaches are rich in vitamin C: just one fruit is enough to satisfy 10% of the daily requirement. “This makes it advisable from a property point of view antioxidants, because it counteracts the damage of free radicals, those unstable molecules that can damage cells and contribute to aging. But the intake of vitamin A is not negligible either, known for its ability to strengthen the immune system and for the contribution on the well-being of skin, eyes and hair », lists the expert.

Under the peel, whether smooth or velvety, there are also fundamental mineral salts for health such as magnesium, potassium, phosphorus and calcium. “Potassium, in particular, reduces water retention, helps to keep blood pressure constant, counteracts the feeling of tiredness and participates in muscle contraction, including that of the heart”. As if that weren’t enough, fishing brings one small amount of beta-carotenea vegetable pigment that protects the skin from sunlight in summer and reduces its sensitivity during exposure to the open air.

What are the benefits of peaches

Since it also contains B vitamins, peach is energizing and promotes the proper functioning of the metabolism. «To be more vital is also the skin, which can even benefit from the outside of this fruit, whose juice represents excellent tonic natural. If, on the other hand, we blend the pulp and add a little liquid cream, we get a moisturizing face mask », suggests Dr. Gelisio.

How many peaches can you eat per day

In their seasonality, peaches can also be consumed every day: “A fruit weighs about 100-150 grams, which is the ideal portion”, assures the expert. «If the provenance is biological, we also consume the peel, rich in precious fibers for intestinal well-being ». By the way, in the summer, this fruit is a panacea for those who drink little waterdespite the recommendation for abundant hydration, and represents a valid “tonic” for athletes or people recovering.

Who should avoid peaches

Despite the thousand virtues, fishing contains some allergens, both in the pulp and in the peel, which in some subjects can trigger skin rashes, gastro-intestinal symptoms or anaphylactic reactions of various degrees. The main suspect is a protein, Pru p3, also present in apricots, plums, cherries, almonds and other botanically unrelated plants, such as birch, whose pollen can trigger the same allergy, called crusade (because it concerns plants apparently independent from each other but which are actually “related” to each other). «Sometimes a light cooking is enough to deactivate Pru p3, so grilling peaches could be a good solution, but there are other proteins, called traumatins, which are resistant to heat, so the most sensitive subjects could still experience problems. That’s why you have to experiment and understand your own level of tolerance », warns the expert.

Given the high content of sorbitola fermentable sugar, in some subjects fishing it can cause intestinal disorders already in modest doses. Not surprisingly, peaches are among the fruits to be avoided in the low FODMAP diet, a diet designed to respond to all those intestinal problems (bloating, pain, diarrhea, constipation) whose cause is difficult to identify. “This is why fishing should be avoided by extremely sensitive people and, in general, should be consumed between meals, as a snack: it is more digestible and the fermentation processes typical of fruit are limited, which create an accumulation of gas in the intestine”.

One last tip: inside the peach there is a single large red-brown seed, oval in shape, which contains amygdalin (also known as vitamin B17), which – upon coming into contact with some intestinal enzymes – turns into cyanide, the toxicity of which is quite well known. “For this reason, it’s better avoid those recipes that exploit peach stoneslike many homemade liqueurs », concludes Dr. Gelisio.

What are the differences between the various types of peaches

Yellow, white, nectarine, snuffbox, merendella, percoca: there are different varieties of peaches, which differ in color, shape, consistency of the pulp, smooth or velvety skin, but roughly the nutritional characteristics are equivalent. «What changes is above all the use in the kitchen: for example, the varieties where the stone detaches more easily are ideal for direct consumption, while those with a more rooted pulp can be canned.

In any case, they are all extremely versatile, so they lend themselves well to the creation of cakes and are an excellent ingredient for juices, smoothies, jams and jellies. But the peach can also be sautéed quickly and then combined with chicken or pork or transformed into a fresh appetizer if wrapped in a slice of raw ham or perhaps added to a salad with cheese “, suggests the expert. «And whoever wants to satisfy the desire for sweet without impacting too much on the line can grill a few slices of peach and then enrich it with dark chocolate flakescrumbled amaretto and a sprinkle of cinnamon ».