7 Health benefits of peach (with recipes)

The peach has several health benefits, such as improved bowel function and decreased fluid retention, in addition to helping in the weight loss process, as it has few calories and promotes a feeling of satiety.

The benefits of this fruit are due to its vitamin content and its peel, which is edible and rich and fiber. For the peach to have benefits, it is recommended that it be consumed with peel and avoid the consumption of large amounts of peach in syrup, since in this case it has added sugar.

Health benefits of peach

The peach is a typical summer fruit, it has few calories and is rich in vitamins, besides being easy to be stored, transported and consumed anywhere. The main health benefits of peach are:

  1. Help to lose weight , by having few calories and increasing the feeling of satiety;
  2. Improve the functioning of the intestine , by containing fiber and plenty of water, which fights constipation;
  3. Prevent diseases such as cancer and heart problems, as it is rich in antioxidants such as vitamins A and C;
  4. Help in controlling diabetes , as it has a low glycemic index and does not increase blood sugar;
  5. Improve eye health , as it contains beta-carotene, a nutrient that prevents cataracts and macular degeneration;
  6. Improve mood , as it is rich in magnesium, a mineral that helps to relax and control pressure;
  7. Combat fluid retention , as it has a diuretic effect.

It is important to remember that the benefits are usually related to the consumption of fresh fruit with peel, and the consumption of large quantities of peaches in syrup is not recommended, as it has added sugar and therefore has no health benefits.

Nutritional information

The following table shows the nutritional information for 100 g of fresh and syruped peach:

Nutritiousfresh peachpeach in syrup
Energy36 kcal63 kcal
Carbohydrate9,3 g16,8 g
Protein0,8 g0,7 g
Fat0 g0 g
Fibers1,4 g1 g
Magnesium4,44 mg4 mg
Potassium123 mg94 mg
C vitamin3,25 mg
Zinc0,05 mg0,09 mg

Recipes with peach

Because it is an easy-to-store and very versatile fruit, the peach can be used in several hot and cold recipes, or to enhance desserts. Here are some examples:

1. Peach cake


  • 170 g or 5 tablespoons of butter;
  • 3/4 cup demerara sugar;
  • 140 grams of wheat flour, brown rice or almonds;
  • 3 eggs;
  • 1 teaspoon of baking powder;
  • 4 fresh peaches cut into thin slices.

Preparation method:

Beat the sugar and butter in the mixer and add the eggs one by one, letting the dough beat a lot. Add the flour and baking powder and mix well with a large spoon. Pour this dough into a greased pan and spread the sliced ​​peaches over the dough and bake at 180ºC for about 40 minutes.

2. Peach Mousse


  • 4 tablespoons of demerara sugar;
  • 1 coffee spoon of vanilla essence;
  • Cinnamon to taste;
  • 1/2 tablespoon of unflavored gelatin;
  • 200 ml of milk;
  • 2 tablespoons of powdered milk;
  • 2 chopped peaches.

Preparation method:

In a saucepan, melt the flavorless gelatin in 100 ml of milk. Bring to 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 sugar with the rest of the milk until smooth, and add to the gelatin mixture. Place in individual containers or bowls and refrigerate until firm.

3. Homemade Peach Yogurt


  • 4 peaches;
  • 2 jars of whole natural yogurt;
  • 3 tablespoons of honey;
  • 1 tablespoon of lemon juice.

Preparation method:

Cut the peaches into medium pieces and freeze. Remove from the freezer and beat all ingredients in a blender or processor, and serve chilled.

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