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Healthy Diet Plans >>  Calories >>  Peach

Calories In Peach

Peaches are native to China, but are now grown across the world. They are usually cultivated in regions which have a cool climate. The flesh of a peach is yellowish-orange or white and the outer skin is reddish-yellow in color. Peaches with white flesh are much sweeter while the ones with yellow flesh are acidic and slightly sour. Peaches are considered to be nutritious since they have rich stores of vitamin A, potassium and other nutrients.

Nutrition And Calories In Peaches

One medium sized peach with the skin contains 1.36 grams of protein, 2.2 grams of dietary fiber and several minerals such as calcium, iron, manganese, copper, phosphorus, selenium and zinc.

Smaller amounts of other minerals are also found in peaches. There are just 58 calories in a peach.

Health Benefits Of Peaches

The health benefits of peaches are as follows;

  • A medium sized peach contains 58 calories and a large peach contains only 68 calories. Peaches are therefore, a good addition to weight loss diets. You can substitute unhealthy snacks such as chips, cookies and chocolates with peaches. Since peaches contain natural sugar, they also help to satisfy sweet cravings. You can even add chopped peaches to whole grain cereals or oatmeal.
  • There are ten vitamins in peaches. These include;
    • Vitamin A which is beneficial for healthy eyes
    • Vitamin C which serves as an antioxidant and also aids in tissue repair
    • Vitamin E which is also an antioxidant that is good for healthy skin.
    • Vitamin K which assists in blood clotting.
    • Peaches also contain vitamin B6, niacin, thiamin, riboflavin, pantothenic acid and folate.
  • Peaches are also loaded with important minerals. A large peach contains about 333 mg of potassium, an essential mineral which helps to regulate blood pressure and also protects against kidney stones and bone problems. Peaches also contain zinc, phosphorus, magnesium, iron, calcium, manganese and copper. All these minerals play a key role in various body functions.
  • Studies have shown that the flesh and skin of peaches contains a good concentration of antioxidants. One such antioxidant is cholorgenic acid which helps to fight against free radicals and prevents premature aging and chronic ailments. It may also help to alleviate inflammation in the body and reduce the risk of cancer.
  • Peaches contain fiber which is beneficial for the body in many ways. Dietary fiber encourages proper digestion. It also helps to prevent constipation since it adds bulk to the stools and promotes proper bowel movements. Fiber also has a role to play in keeping blood sugar levels balanced. Fiber also helps to lower cholesterol levels and thus helps to reduce the risk of heart disease.

Buying And Storing Peaches

When buying peaches, ensure that they have a uniform background color. For instance, yellow peaces should have an even golden yellow background while white fleshed peaches should have a creamy yellow background. Good peaches also have a defined crease and are not too hard and neither too soft. Avoid buying peaches which are greenish near the stem or have a shriveled skin. Remember to also smell the peach as you can often tell if a fruit is good by its aroma. Avoid pressing the peach with your fingertips since the skin bruises easily. Instead place the peach in your hand to check for ripeness.

You can keep peaches at room temperature until they are as ripe as you prefer. You can encourage ripening by keeping the peaches in a paper bag. Once they are ripe, they should be placed in the crisper container of the refrigerator. They will keep here for about five days.

A good way to store peaches, especially if you have them in excess, is to peel and slice them and then place on a baking tray. Place the tray in the freezer until the peaches are frozen. You can then put the slices in a re-sealable plastic bag and store in the freezer for later use. Peaches stored in this manner will keep for up to 6 months and can be used in baking.

Preparing Peaches

It is important to wash peaches under running water before eating. You can also rub the fruit gently with a paper towel to get rid of the fuzz. If you are going to slice or chop peaches, remember to add some lemon juice to prevent discoloration.

Peaches can be eaten as they are or you can add them to fruit salads, baked foods and smoothies. You can enhance the flavor of peaches with spices such as cinnamon, ginger and nutmeg. Peaches can also be used to prepare jams.

Peach seeds should not be eaten because they contain a toxin substance that can have harmful effects on health. Dried peaches may contain sulfites which may trigger an allergic reaction in some people.

Submitted on January 16, 2014