Native to China and south Asia, the delicious peach belongs to the genus, Prunus: in the family of Rosaceae. The largest producer is China, where the peach is revered as a symbol of longevity and immortality. Italy, Spain, Greece, and the United States are other large producers. The peach was spread to the rest of the world via the ancient silk route. The peach contains vitamins C, A and beta carotene, E, K, B1, B2, B3, B6, folate, and pantothenic acid, which help maintain the body’s mucus membranes, lungs, eyes, and skin.
The peach is also rich in fibre and minerals such as copper, potassium, iron, manganese, magnesium, phosphorus, and zinc, which help maintain nerve signaling, metabolic processes, and the body’s electrolyte balance. Additionally, the peach contains anti-aging properties, such as chlorogenic acid, lutein, zeaxanthin, and beta-cryptoxanthin, which help improve digestion, protect from free radical damage, and promote cellular health. The peach has a fuzzy, velvety skin and white or yellow flesh. It is in season for about 5 months. Select ripe but firm, colorful fruit with a sweet aroma, and store them in the fridge.
Prunes, which are actually dried plums, originated from the Caspian Sea area over 2,000 years ago. Scientifically they are known as Prunus domestica, and belong to the Prunus genus of plants, which are relatives of the peach, nectarine, and almond. In Ancient Rome, there were over 300 varieties.
The Pilgrims introduced European varieties into the U.S. in the 17th century. Japanese varieties, originally from China, were introduced into the U.S. in the late 19th century. California, where the drying of prunes took hold in the middle of the 19th century, is now the world’s leading producer of prunes.
Though naturally very sweet, prunes release their sugars slowly because of their high soluble (60% pectin) and insoluble fiber content. Thus, they help eliminate waste, lower cholesterol, and in the prevention of heart disease and cancer. Their insoluble fiber also promotes friendly bacteria in the large intestine, contributing to colon health and in the relief of constipation.
Prunes/dried plums are high in unique phytonutrients and increase the absorption of iron. They are also rich in potassium, manganese, iron, vitamins K, B, and C, beta carotene, lutein/zeaxanthin, phenols, and other antioxidants. The phenols, neochlorogenic and chlorogenic acid in prunes neutralize superoxide anion radicals and prevent oxygen-based damage to fats.
A new variety of plum, called Queen Garnet, has recently been developed in Australia. It has exceptional health benefits, with its high amount of anthocyanin and ability to assist in weight loss. Select prunes that are rich in color, plump, shiny, relatively soft, and free of mold and preservatives such as sulfites. Prunes can last up to 6 months when refrigerated in an airtight container. To soften and clean, wash in warm water.
Yogurt is rich in protein (80% casein), calcium, phosphorus, and potassium. Plus, it contains vitamins A, and B, magnesium, manganese, selenium, and a type of saturated fat that is needed for nerve communication. It is also lower in lactose than milk, making it easier to digest for people who are lactose intolerable.
Yogurt’s live cultures such as Lactobacillus, (a friendly bacteria that ferments milk into yogurt) and other probiotics aids digestion, promotes gut flora health, and boosts immunity by warding off infections from harmful bacteria.
Yogurt is also helpful in restoring friendly gut bacteria/flora after antibiotics and vaginal infections. Yogurt increases the body’s fat burning capacity and provides some B-12, which is most important for vegetarians.