4 quick facts on the health benefits of peaches

One of the great things about peaches is their versatility. You can enjoy them fresh, cooked with savoury dishes, tossed in salads or baked in desserts. These facts will tell you all you need to know about these nutritious fruits.

There are literally hundreds of varieties of peaches but they’re usually classified into one of two categories: freestone, with a loose, easily removed pit; or cling, where the stone is enmeshed in the fruit's flesh.
Freestones are mostly sold fresh, while clingstones are reserved for canning, freezing and preserves.
In Canada, the season for peaches runs from April through mid-October, peaking in July and August.

Your average peach is a powerhouse of nutrition, fresh, dried or canned. Check out these facts:

• Fresh peaches are a low-calorie source of beta carotene and some vitamin C.
• They contain fibre, especially pectin, a soluble fibre that is instrumental in lowering high blood cholesterol.
• A medium-size peach contains only 35 calories.
• Canned and frozen peaches are higher in calories than the fresh; 250 millilitres of sweetened frozen peaches contains 235 calories, compared to 190 in those canned in heavy syrup and 110 in juice-packed brands.
• Dried peaches contain the most calories, because it takes 2.7 to 3.2 kilograms to produce just 0.45 kilograms of dried peaches.
• Ten dried peach halves provide 310 calories. On the plus side, they are also a more concentrated source of various essential nutrients. Those 10 halves provide 1,295 milligrams of potassium and five milligrams of iron.
• After eating dried peaches, brush your teeth to remove their sticky residue as it can create dental problems.

• Dried peaches often contain sulphites, a preservative that produces an allergic reaction in susceptible people.
• If you’re allergic to fruits like apricots, plums and cherries, as well as almonds, you may find you have an allergic reaction to peaches.
• Sensitive to aspirin? Peaches also contain calculates, which may provoke a reaction.

You want the freshest, juiciest peach going. These tips will help you pick peaches that are in top shape:

• Peaches do not increase in sweetness after picking, so when choosing fruits avoid those that are rock hard.
• A peach should feel heavy, indicating that it is juicy, and it should have a sweet odour. The skin should be smooth and have a warm yellow or reddish colour.
• Avoid any peaches that are bruised.
• In terms of texture, it is best to choose relatively soft peaches if they are to be eaten right away.
• If you buy firm peaches, placing them in a paper bag at room temperature will hasten the ripening process.
• Unless they are going to be eaten within the day, store ripe peaches in the refrigerator; they will keep for three to five days.
• Look for peaches that are yellow or creamy with a rosy blush on their cheeks.
• Avoid peaches with green undertones, they were picked too early.
• Select peaches with unwrinkled skin and no bruises.
• Sniff the stem end of the peach. You should be able to smell the peachy fragrance.
• Watch out for peaches with tan circles. It's an early sign of decay.

Peaches are a delicious and nutritious fruits that are great both raw and cooked. These peach facts will help you pick the best of the bunch and put them to best use for health.