General Practice 2022

Pêssego: 9 benefícios and how to consume (with recipes)

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Pêssego: 9 benefícios and how to consume (with recipes)
Pêssego: 9 benefícios and how to consume (with recipes)

Peach is a fruit with high fiber and water content that helps to prolong satiety and reduce hunger throughout the day, making it a great food option to include in weight loss diets.

In addition, peach also has good amounts of beta-carotene, vitamin C and chlorogenic acid, compounds with antioxidant action that help fight free radicals, preventing diseases such as diabetes, cancer, heart attack and atherosclerosis.

Peach is easily found in supermarkets and fairs, and can be consumed raw, or used in preparations such as teas, juices, mousse, salads, cakes and pies.

Because it contains good amounts of fiber, water and antioxidants, peach promotes several he alth benefits, the main ones being:

1. Helps in weight loss

Peach is a fruit with a low glycemic index, as it contains little carbohydrate and good amounts of fiber that help increase the feeling of satiety, controlling hunger throughout the day. Discover other fruits that help control hunger.

Because it is low in fat and carbohydrates, peach is a great low-calorie fruit option to include in weight loss diets.

2. Improves bowel function

Peach contains good amounts of fiber, such as pectin, which increase the absorption of water in the intestine, helping in the formation of the faecal cake and facilitating the elimination of faeces, preventing constipation.

The fibers present in peach also serve as food for beneficial gut bacteria, strengthening the intestinal flora and preventing the development of diseases such as irritable bowel syndrome, ulcerative colitis and Crohn's disease;

3. Help prevent cancer

Peach is rich in vitamin C and beta-carotene, compounds with antioxidant properties that fight free radicals, one of those responsible for damage to he althy cells, helping to prevent some types of cancer, such as skin, breast, lung and colon.

4. Control diabetes

Because it has a low glycemic index, peach promotes the balance of blood sugar levels, preventing diabetes and helping to control blood glucose in those who already have the disease. See other low glycemic foods to balance blood sugar.

In addition, peach contains antioxidants such as beta-carotene and vitamin C, which help protect pancreas cells against free radicals, improving insulin functions and preventing insulin resistance and diabetes.

5. Lowering “bad” cholesterol

Peach has good amounts of soluble and insoluble fibers that reduce the absorption of fat in the body, promoting the reduction of “bad” cholesterol levels, LDL, in the blood, and preventing diseases such as heart attack and atherosclerosis.

Because it contains great amounts of compounds with antioxidant action, such as anthocyanins and flavonoids, peach helps in the fight against free radicals, preventing the oxidation of fat cells and favoring the balance of cholesterol levels in the blood.

6. Balancing blood pressure

Peach has good amounts of potassium, a mineral that helps eliminate excess sodium from the body through urine, preventing high blood pressure. Discover other foods that help prevent high blood pressure.

In addition, peach is rich in vitamin C and beta-carotene, antioxidant compounds that improve the he alth and elasticity of blood vessels, facilitating blood circulation and helping to control blood pressure.

7. Prevent premature aging

Because it is rich in antioxidant compounds, such as flavonoids and anthocyanins, peach helps prevent premature aging, as it protects the skin against free radicals, one of those responsible for skin cell damage.

8. Keeping your eyes he althy

Peach has great amounts of beta-carotene, a nutrient that favors the prevention of cataracts and prevents macular degeneration, a disease that reduces the sharpness and ability of central vision. See a list of other foods rich in beta-carotene.

9. Strengthen the immune system

Because it is rich in vitamin C, flavonoids and anthocyanins, peach helps fight free radicals, in addition to strengthening immune system cells, helping to prevent infections and problems such as flu and colds.

Nutrition Facts Table

The following table provides nutritional information for 100 g, which corresponds to 1 large unit of fresh peach and 100 g of peach in syrup:


1 large piece (100g) of fresh peach

Peach in syrup (100g)


44 calories 86 calories


8, 1 g 20, 6 g


0, 6 g 0, 2 g


0, 3 g 0, 1 g


2, 3 g 1 g

Vitamin A

67 mcg 43 mcg


162 mcg 189 mcg

Folic acid

3 mcg 7 mcg

Vitamin C

6, 6 mg 6 mg


8 mg 6 mg


160 mg 150 mg


20 mg 9 mg

It is important to remember that, in order to obtain all the benefits of peach, this fruit must be included in a balanced diet, associated with regular physical exercise.

How to consume peach

Peach can be eaten raw, it is recommended to eat the fruit with the skin on for better use of nutrients. In addition, peach can also be used in preparations such as teas, cakes, yogurts, salads or mousses.

He althy Peach Recipes

Because it is a versatile fruit, the peach can be used in several savory recipes or in sweet preparations.

1. Black tea with peach


  • 4 ripe peaches;
  • 4 black tea bags;
  • 1 lemon;
  • 1 orange;
  • 1 liter of water;
  • 2 tablespoons of honey.

Preparation method:

Prepare tea by boiling water in a kettle or pot. Turn off the heat and add the black tea bags.Cover, let it rest for 5 minutes and then remove the bags from the drink. Wash the peaches well, chop and, in a bowl, crush or squeeze the fruit until you get a puree. Add this puree to black tea. Wash well and cut the orange and lemon into thin slices, transferring them to the tea. Add the honey to the drink, stirring gently. Take the tea to cool in the fridge and serve.

2. Peach and Arugula Salad


  • 1 peach;
  • 1 cup arugula;
  • 1 fresh mozzarella cheese;
  • 1 tablespoon balsamic vinegar;
  • 1 dessert spoon of olive oil;
  • ½ teaspoon of s alt;
  • Pepper to taste.

Preparation method:

Wash the arugula and the peach well. Cut the peach into slices and transfer to a bowl. Cut the cheese into cubes and mix with the peach. Add the arugula and the other ingredients, mixing gently with a spoon and serve.

3. Peach Cake


  • 5 tablespoons of butter;
  • 1 teaspoon stevia powder;
  • 140 grams of almond flour;
  • 3 eggs;
  • 1 teaspoon of baking powder;
  • 4 fresh peaches, thinly sliced.

Preparation method:

Beat the stevia and the butter in the mixer and add the eggs one by one, letting the dough mix well. Add the flour and baking powder and mix well with a large spoon. Pour the dough in a greased shape and distribute the sliced ​​peaches over the dough and take it to the oven at 180ºC for about 40 minutes. Wait for it to cool and serve.

4. Peach Mousse


  • 1 teaspoon stevia powder;
  • 1 teaspoon vanilla essence;
  • Cinnamon to taste;
  • 1/2 tablespoon unflavored gelatin;
  • 200 ml of semi-skimmed milk;
  • 2 tablespoons of powdered milk;
  • 2 chopped peaches.

Preparation method:

In a pan, melt the unflavored gelatin in 100 ml of milk. Place over 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 stevia with the rest of the milk until smooth, and add to the gelatin mixture. Place in individual bowls or bowls and refrigerate until firm consistency.

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