A nutritionist shares 7 benefits of peaches that will make you want to eat one now. Fresh or dried, they help the gut, strengthen immunity, and protect the heart and bones – all with flavor and functionality to easily fit into your routine.
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Top secret food
Small, colorful and full of personality, plums are not just a quick snack. In addition to being versatile, they are very rich in fibre, vitamins, minerals and antioxidants that directly impact health, from digestion to cardiovascular health.
“Peaches are rich in fiber and polyphenols, which balance the microorganisms and reduce inflammatory processes,” explains nutritionist Luiz Cesar Ribeiro.
1. Lots of nutrition in few calories
Fresh plums contain about 30 calories and good doses of vitamin C, vitamin K, copper and magnesium. Dry foods contain more fibre, carbohydrates and B complex vitamins. This nutritional density contributes to the functioning of the immune system, collagen production, vision quality, and even iron absorption. It’s that food that’s small in size, but huge in benefits and nutrition.
Digestion: The high amount of fiber, especially soluble fiber, helps the intestines function properly and prevents constipation
2. A classic remedy against constipation
Prunes are a natural laxative thanks to the combination of insoluble fiber and sorbitol. Those who suffer from constipation can feel the difference quickly, but to avoid diarrhea, don’t overdo it: 1/4 to 1/2 cup daily will do the trick. Research, both ancient and modern, has actually compared its effect with that of traditional laxatives, such as psyllium, showing equal or better results.
3. Antioxidants that make the difference
Both fresh and dried plums are rich in polyphenols, which are antioxidant compounds that help fight free radicals, reduce inflammation and protect cells. This means a lower risk of chronic diseases, such as diabetes, cancer and cardiovascular disease.
“These antioxidants have a direct effect on reducing inflammatory processes,” confirms Luiz Cesar.
4. Blood sugar is under control
Although they contain carbohydrates, prunes do not cause high blood sugar. This is due to the presence of fiber, which delays the absorption of sugar, and increased levels of adiponectin – a hormone involved in regulating blood sugar. These properties make the fruit a good choice for those who need to control blood sugar or are looking for more metabolic stability in their daily lives.
5. Bone friends
Daily consumption of dried plums can reduce bone loss, and research shows a reduction and even reversal of damage already established after daily consumption of the fruit. The combination of vitamin K, magnesium, potassium and boron strengthens the skeleton, plus it fights inflammation.
Bone health: It contains minerals such as calcium and phosphorus, in addition to the presence of anti-inflammatory substances that help maintain calcium in the bones, which protects against osteoporosis and osteopenia.
6. The heart thanks you
Rich in fiber and potassium, prunes help reduce bad cholesterol (LDL) and control blood pressure. It’s a simple way to incorporate more cardiovascular care into your routine without any of the struggle. There is also evidence that regular consumption can reduce arterial stiffness and other risk factors associated with heart disease.
Heart health: Antioxidants and anti-inflammatories contribute to cardiovascular health and the prevention of heart disease
7. Versatile and perfect for everyday life
In addition to being nourishing, it is practical and combines with different products. They can be eaten fresh, dried, in juices, sugar-free jellies, salads, smoothies, porridge, cooked or as a quick snack.
The only recommendation is not to overdo it: to avoid unwanted laxative effects, start with small amounts daily and then increase gradually.
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Weight control: Fiber promotes satiety, which helps reduce food intake and aids in weight loss dieting
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Eye health: It contains carotenoids such as lutein and zeaxanthin, which protect the retina from damage caused by ultraviolet rays and blue light, which helps prevent problems such as cataracts and macular degeneration.
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It contains minerals such as calcium and phosphorus, in addition to anti-inflammatory substances that help maintain calcium in the bones
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Improves digestion and prevents constipation
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Alleviating inflammatory processes: It may help reduce inflammation in the body, as studies have shown that daily consumption of peaches can reduce the activity of inflammatory cells, especially in menopausal women.
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Fruit is full of fiber and other nutrients
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Prunes are a great ally for improving the intestinal system
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Summary:
Plums may be small, but they offer huge benefits. Thanks to their high content of fibre, vitamins and antioxidants, they help prevent constipation, strengthen bones, stabilize blood sugar levels, protect the heart and even reduce inflammatory processes.
They are delicious and affordable, and can be easily incorporated into your diet, whether fresh or dried – and with professional guidance, they become important health allies in the short and long term. Versatile and practical, they fit into your routine effortlessly and make a real difference to your well-being.
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