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Peaches nutrition facts

Delicious and widely popular peaches are native to China from where they spread to rest of the world via ancient silk route. They belong to the genus Prunus; family of rosaeae and named as Prunus persica. 

Technically, the fruit is a "drupe" having similar features of the other members of the genus prunus including plums, nectarine, almonds and damson.

White-green variety peach	Yellow-red variety

The P. persica plant is described as a small, deciduous tree that grows up to 25 to 30 feet tall and widely grown in the United States, Europe, and China for its juicy fruits. There are many cultivars of peaches are grown all over the world which differ in their color, size and growing characteristics based upon their country of origin.

Donut or flat peach. Photo courtesy: Gary soup

Usually, the peach tree bears numerous, almost uniform sized fruits between May and September months. Its fruit is about the size of small apple, measuring about 7-10 cm in diameter and weigh about 130 g. It features fuzzy outer surface with longitudinal depressions extending from stem end to the tip. Depending up on the seed that is free or firmly attached to the pulp, they are classified in to free stone variety or clinging variety.

Flat or donut peaches are flattened, disc like freestone fruits drawn in at the center. They have similar peach flavor and taste.

Internally, the pulp is juicy and; depending upon the variety, creamy yellow or whitish in color with centrally placed single seed inside the shell. Seeds are inedible. The fruit has sweet and tarty in taste with pleasant aroma.

Health benefits of Peaches

• Wonderfully delicious peaches are low in calories (100 g just provide 39 calories) and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals and vitamins.

• The total measured anti-oxidant strength (ORAC value) of 100 g peach fruit is 1814 TE (Trolex equivalents).

• Fresh peaches are a very good source of antioxidant vitamin C. Vitamin-C has anti-oxidant effects and is required for connective tissue synthesis in the body. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and help scavenge harmful free radicals.

• Fresh peaches are also moderate source of vitamin A and ß-carotene. ß-carotene is a pro-vitamin, which converts into vitamin A in the body. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.

• They are rich in many vital minerals such as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

• Peaches contain many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

Selection and Storage

Peaches are available year round but the season for fresh one is from May till October. In the store, look for fresh ones featuring rich color and may still have a slight whitish "bloom," indicating that they have not been over handled. Avoid ones with excessively soft, or with cuts and bruises. Ripe fruits yield to gentle pressure and feature sweet aroma. 

Slightly hard but mature peaches can be kept at room temperature until they ripen. Ripening process can be enhanced by using ethylene, similar to the ripening of bananas. Storage in a paper bag concentrates this gas and hastens the process.

Ripe peaches can be placed in the refrigerator but should be bring to room temperature before being eaten to enjoy their rich flavor.

Dried peaches are also available in the special stores along with raisins, currants, apricots, dates...etc.

Preparation and Serving tips

Wash them in cold running water just before using. Fresh ripe peaches should be enjoyed as a whole along with skin. Otherwise, incise the fruit lengthwise deeply until the hard seed felt and then remove the seed. Skin can be peeled using knife as in apples.

To peel, score a small cross near the base. Dip in boiling water just for a minute and immediately immerse in cold water to cool quickly. Then peel the skin away from the cross.

Here are some serving tips:

Donut or flat peach. Photo courtesy: norwichnuts

• Peach sections are a great addition to fruit salads.


• Fresh fruits are being used in variety of fruit cocktails along with grapes, pineapple, cherry, and plums.


• Peaches are being used in the preparation of pie, baklava, charlottes, tart, desserts, jams and jellies.

• Peaches can also be used in various traditional recipes.

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