Peaches and nectarines are among the most popular summer fruits because of their high water content, making them perfect for hydrating in the hot months.
Convenient to take outside the home as a snack, they provide valuable minerals, in particular:
- Potassium, useful for balancing sodium (often excessive in the modern diet)
- Ideal in summer, when sweating increases and you are likely to lose more salts.
Color and health: the role of beta-carotene
The typical yellow flesh of peaches is due to beta-carotene, a pigment with antioxidant function that:
- It is converted to vitamin A, which is essential for:
- the view
- the immune system
- skin and bone.
Depending on the variety and climatic conditions, peaches also contain a considerable amount of phenolic compounds with beneficial properties.
Flat peaches and nectarines: easy to eat and tasty
Among the most convenient varieties to consume are flat peaches and nectarines, perfect as snacks because of their Crunchy flesh and sweet, intense flavor.
Uses in cooking
Peaches and nectarines are versatile and ideal for many preparations, both sweet and savory:
Summer desserts and drinks
- Smoothies, slushies, milkshakes
- Cakes, tarts, spoon desserts
- Flavored waters and cold herbal teas
Unusual and tasty savory recipes
- Diced, in cold pasta or rice salads (try them with pesto!).
- Sliced, in salads with arugula or songino
- In an alternative gazpacho
- Grilled, on toasted bread or focaccia.
- In a panzanella, to add sweetness and color.
With or without peel?
Peach skin is rich in antioxidants and fiber.
If well washed, it is advisable to consume it, to benefit fully from all its nutritional properties.
A simple fruit with a thousand uses
Whether you prefer velvety peaches or smooth nectarines, this summer fruit is an ally for the health and hydration of the body.
Experiment with it in the kitchen, at breakfast, as a snack, or in creative dishes for the whole family.
by dietitian Alessandra Zanini
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