Are peaches high in iron? Can eating peaches really help you replenish iron?

"Peaches are high in iron, and eating peaches can supplement iron."

Rumor has it that peaches have the highest iron content among fruits, and can replenish iron and help replenish blood.

Rumor Analysis

This statement is not correct.

In fact, peaches are of little use in supplementing iron . Not only is the iron content low, only 0.3 mg/100 g, but it is also plant-based iron, and its absorption and utilization rate is also poor.

In comparison, if you want to supplement iron and blood, it is more effective to eat duck blood. The iron content of white duck blood is the highest at 30.5 mg/100 g, which is nearly 102 times that of peaches, and it has a high absorption and utilization rate.

How nutritious are peaches?

Peaches have been cultivated in my country for 5,000 years, and my country has become the world's largest peach producer. When you pick up a peach, you will smell the fragrance of peaches, and when you take a bite, you will find that the flesh is tender, sweet and juicy.

Among many fruits, although the nutritional value of peaches is not very outstanding, they can also provide us with dietary fiber, potassium, vitamin C and other nutrients as well as antioxidants.

The insoluble dietary fiber content of peaches is 1 gram/100 grams, which is not outstanding and is even lower than that of apples; the potassium content is 127 mg/100 g, which is a medium level among fruits. Although it is not as good as bananas, it is 1.5 times that of apples; many people are more concerned about the vitamin C content in fruits. Peaches may disappoint you. Its vitamin C content is relatively low, only 10 mg/100 g. Although it is higher than apples, it is far behind oranges, strawberries, kiwis, guavas, winter dates and other fruits.

Some nutritional components of peaches

However, peaches contain a variety of phenolic substances. A study has identified 58 phenolic metabolites in peaches, among which chlorogenic acid, catechins, neochlorogenic acid, and epicatechin are the main phenolic substances in peaches. These phenolic substances have antioxidant and anti-inflammatory effects, which can help us reduce oxidative damage in the body, fight chronic inflammation, slow down aging, and are also helpful in preventing chronic diseases .

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Eating right can nourish you, but eating wrong can hurt you

If peaches are eaten properly, they can provide us with some nutrients that are beneficial to the body and play the so-called "nourishing" role, but if they are eaten incorrectly, they may "harm" us.

1

The calories are not high, but eating too much will make you fat

The calories of peaches are not high , at 42 kcal/100 g, and the calories of white peaches are even lower, at only 26 kcal/100 g. This is very friendly for those who love to eat peaches and want to control their weight. But even so, don't show off, eating too many peaches is also not conducive to weight control.

According to the recommendations in the "Dietary Guidelines for Chinese Residents", the recommended daily fruit intake is controlled at 200-350 grams. The weight of a nectarine is about 150 grams, while a large peach weighs nearly 250 grams .

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2

Don't make it into juice

Many people are accustomed to blending peaches into juice and drinking it directly, thinking that drinking juice is the same as eating fruit. In fact, the two are not the same, and this practice is not recommended.

First, after the fruit is squeezed into juice, nutrients may be lost, such as vitamin C and dietary fiber ; secondly, the sugar in the juice is free sugar. The sugar in fresh fruit originally exists in the cells, which is called "endogenous sugar". After squeezing the juice, the cell walls are destroyed and the sugar is free outside the cells, becoming free sugar. Free sugar has a greater impact on blood sugar and can easily increase blood sugar .

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Besides, juice is easy to drink and does not make you feel full. You can gulp down two large cups in one go. For example, if you eat two large peaches directly, you may not be able to finish them, but if you drink juice made from two large peaches, it is very easy. Not only is it not conducive to controlling blood sugar, it may also make you gain weight !

3

Don't eat peach kernels

Some people may accidentally bite open the peach pit when eating peaches, exposing the peach kernel, and may eat it as a nut. In fact, it is not recommended to eat peach kernels, as they may contain amygdalin ! Amygdalin itself is non-toxic, but when the plant cell structure is destroyed, it can be hydrolyzed to produce toxic hydrocyanic acid, causing acute poisoning in humans.

4

Beware of peach hair allergies

In addition, some people may be allergic to peach hairs, and contact with peach hairs may cause itching, redness, swelling, chest tightness, difficulty breathing, and even anaphylactic shock. Such people are advised to try nectarines without peach hairs, or wear gloves to remove the peach skin, or ask family or friends to help remove the peach skin before eating.

If you take these precautions, peaches are still a very delicious fruit in summer. Summer peaches are tender and juicy, with a strong peach fragrance. Friends who love to eat them should not miss it!

Looking in the mirror of rumors

When it comes to food information, for healthy people, it is enough to follow the "Dietary Guidelines for Chinese Residents" and have a balanced diet. For people with special needs, it is recommended to consult the advice of professional doctors or nutritionists and not blindly believe in information from unreliable sources.

References

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[2]Xu Ziyuan. Research on fruit quality evaluation of 73 peach germplasm resources[D]. Nanjing Agricultural University, 2021.DOI:10.27244/d.cnki.gnjnu.2021.002245.

[3] Niu Liang, Zeng Wenfang, Pan Lei, Meng Junren, Lu Zhenhua, Cui Guochao, Wang Zhiqiang. Current status and prospects of hard peach research[J]. Journal of Fruit Science, 2020, 37(8): 1227-1235

[4] Yu Mingliang, Ma Ruijuan, Shen Zhijun, Xu Jianlan, Yan Juan. Research and Utilization Progress of Red Peach[J]. Journal of Fruit Science, 2014, 31(5): 959-966

[5] Li Quanwen, Cai Juan, Dai Liqun. A case of anaphylactic shock caused by peach hairs[J]. Journal of Difficult Diseases, 2003, 2(3):153-153

Planning and production

Author: Xue Qingxin, registered nutritionist

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Planning丨He Tong

Editor: He Tong

Proofread by Xu Lailinlin

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