All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Beef And Veal

Beets

Berries

Bran

Broccoli

PEACHES AND NECTARINES

Typical serving size:

1 medium peach (3
5 oz or 98 g) or 1 medium nectarine (5 oz or 142 g)

HOW THEY HARM

Allergies

Cyanide poisoning

WHAT THEY HEAL

High cholesterol Cancer Chronic diseases Weight loss Constipation Nerves Muscles Nutritious and versatile, peaches and nectarines can be enjoyed fresh, added to fruit salads, or cooked with meat and poultry dishes
They can also be baked, grilled, broiled, or poached to create pies, cobblers, and other desserts
The color makes a slight difference: White peaches and nectarines are sweeter than the orange and yellow varieties
Nectarines, which are often described as peaches without the fuzz, are especially high in beta- carotene, an antioxidant that the body converts to vitamin A
They provide some potassium and vitamin E as well as C and E

Health Benefits

Lowers cholesterol
Peaches and nectarines contain fiber, especially pectin, a soluble fiber that is instrumental in lowering high cholesterol
Protects against cancer
The flesh of peaches and nectarines are rich in antioxidants—especially carotenoids—that help to protect against cancer and other chronic diseases
Encourages regular bowel movements
The skins of nectarines contribute insoluble fiber, which helps prevent or treat constipation
Aids in weight loss
For those watching their weight, peaches are a healthy way to add sweets to the diet
Canned and frozen peaches are higher in calories than fresh; a cup of sweetened frozen peaches contains 235 calories, compared to 190 in those canned in heavy syrup and 110 in juice- packed brands, whereas a fresh peach has only about 40 calories
Because peaches are a good source of dietary fiber, you’re more likely to feel fuller longer
Boosts nerve and muscle health
Two small peaches or nectarines have slightly more of the essential mineral potassium than a medium banana

Health Risks

Allergic reactions
Dried peaches often contain sulfites, a preservative that produces an allergic reaction in susceptible people
Peaches may produce an allergic reaction in people with

Allergies

to related fruits such as apricots, plums, and cherries as well as almonds
They also contain salicylates, which may provoke a reaction in aspirin-sensitive people
Pits may cause cyanide poisoning
Nectarine and peach pits contain amygdalin, a compound that releases cyanide in the stomach
Although accidentally swallowing an occasional pit is not harmful, consuming several of them at a time can cause cyanide poisoning

Allergies

Top french toast with sliced peaches

Grill peach or nectarine halves to accompany pork chops or barbecued chicken

Spread sliced nectarines with vanilla pudding, sprinkle with brown sugar, and broil until bubbly

Buying Tip

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Look for peaches or nectarines that are yellow or creamy with a rosy blush on their cheeks

Avoid peaches or nectarines with green undertones; they were picked too early

Select peaches with unwrinkled skin and no bruises

Avoid fruit that is rock hard
Purchase fruit that is moderately firm

Sniff the stem end of the peach or nectarine
You should be able to smell the peachy fragrance

Watch out for peaches or nectarines with tan circles
It’s an early sign of decay

In North America, the season for peaches runs from April through mid-October, peaking in July and August
Peaches do not increase in sweetness after picking

Storing Tips

Choose relatively soft peaches if they are to be eaten right away

If you buy firm peaches or nectarines, placing them in a paper bag at room temperature will hasten the ripening process, usually within 2 or 3 days

Unless they are going to be eaten within the day, store ripe peaches or nectarines in the refrigerator; they will keep for 3 to 5 days

QUICK TIP:

Prevent browning Cutting or peeling a nectarine releases an enzyme that causes a darkening of the flesh that does not affect flavor or nutritional value
The discoloring can be slowed by immediately dipping the fruit in an acidic solution (for example, a tsp of vinegar diluted in a cup of water) or tossing sliced nectarines with a little lemon or lime juice