Super Food: Peach

This popular plump fruit is extremely juicy and delicious in the month of August! This stone fruit is native to Northwest China where it was first cultivated, and is currently grown in temperate climate zones worldwide. In Canada, peaches are grown in southern British Columbia and Ontario with less than 1% of peach production in Quebec. Starting in July, the season runs all the way through to September with peak season in ending off in August. Peaches have a characteristic fuzzy texture their outer skin, as opposed to the recessive smooth skin characteristic of the closely related nectarine. The more sweet, pale-fleshed peaches are more popular across seas in Japan, China and neighboring Asian countries. The tangy-sweet and acidic yellow-fleshed peaches are more popular in North American and European countries.

Why is it Healthy?

One medium peach contains:

  • 2.2 grams of dietary fibre, improving digestion and aiding in regular bowel movements.
  • About 7% of your daily potassium. This mineral acts to help control blood pressure including lower risk of blood clot formation, and improved dilation of blood vessels to allow for normal blood flow through veins and arteries.
  • Around 15% of your daily vitamin C which helps protect against free radical damage to the body and boosts immune system function
  • More than 7% of your daily vitamin A. Peaches are a rich source of β carotene, a form of vitamin A that improves vision health. Vitamin A is essential in supporting proper differentiation and function of the eyes membranes and cornea.
  • Healthful phytonutrients and antioxidants

Including peaches in your diet

Make sure to store your peaches in a loosely closed brown paper bag at room temperature to allow the ripening process to take place. The ethylene gas released from the fruit is what furthers the ripening after it has been picked. Avoid storing your peaches in plastic or material that causes moisture build up which will hasten decay of the fruit.

When picking peaches at the grocery store make sure to choose those that have a deep and well-defined crease with a fragrant aroma. Avoid those with bruises as the flesh will quickly decay and breakdown into a mushy consistency. Gently squeeze each peach looking for slight give to the taught skin before plucking from the rest. Avoid overly ripe peaches that are very soft and starting to shrivel at the stem end.

Peaches can be eaten fresh, cooked, dried, roasted, pureed or canned. In-season peaches (mostly July and August) are a delicious yet nourishing snack, especially when eaten fresh. The succulent tender flesh will drip its sweet juice down your chin with each succulent mouthful!

Recipe Ideas:

  • Peach Fruit Dip
  • Peach and Apple Salsa(from this months newsletter)
  • Peach Fruit Smoothie
  • Peanut Butter Peach Pita Pockets
  • Peach Crumble
  • Peach Cobbler
  • Orchard Peach and Blueberry Muesli
  • Peach Barbecue Sauce
  • Grilled Peach Sundae
  • Homemade Peach Jam
  • Frozen Peach and Lime Sorbet
  • Savory Peach Summer Salsa
  • Grille Peach, goat cheese, and arugula salad

Did you know that…

An intolerance or allergy to peaches is due to a hypersensitivity to the proteins within the skin/flesh of the peach. Treatment to the fruit through peeling or canning can alter the offending proteins present in a way that the fruit may be tolerated.

August 1, 2014
Revive Wellness