Peach Health Benefits are many. Peaches are a good source of dietary fiber, potassium, vitamin A, and vitamin C. They also contain antioxidants which can help protect your body against disease. In this post, we will discuss the nutritional benefits of peaches and provide some recipes for you to try!
What are Peaches?
Peach is a deciduous tree native to China that belongs to the genus Prunus. The tree typically grows to a height of 20-30 feet and bears fruit that is spherical or oval in shape. The fruit has a smooth, velvety skin that ranges in color from yellow to pink, and the flesh is either white or yellow. Peaches are a popular summer fruit and are often eaten fresh or used in desserts such as pies and cobblers. In addition to their delicious taste, peaches are a good source of vitamins A and C, as well as fiber.
There are many different types of peaches, and each has its own distinct flavor and texture. The most popular type of peach is the clingstone peach, which is named for its characteristic clingy pit. Clingstone peaches are typically smaller and sweeter than other peach varieties, making them ideal for eating out of hand. Meanwhile, freestone peaches have a pit that easily comes away from the fruit, making them a good choice for baking or canning.
Finally, there are nectarines, which are a type of peach with smooth skin. Nectarines are often used in pies and cobblers because of their firm texture and strong flavor. No matter what your preference, there is sure to be a type of peach that will suit your taste.
Peach nutrition facts
A single peach provides only 60 calories and is a good source of vitamins A and C, as well as fiber. Peaches are also a low-sodium food and are cholesterol-free. The skin of a peach contains polyphenols, which are antioxidants that can help to protect against cell damage. Although the skin is edible, it can be tough and bitter, so many people prefer to remove it before eating.
Peaches can be enjoyed fresh, canned(canned peaches), or frozen(frozen peaches). When selecting fresh peaches, look for fruit that is firm and free of bruises. Canning and freezing are both good ways to preserve peaches for later use. However, canned peaches often contain added sugar, so be sure to check the labels carefully. Frozen peaches can be used in smoothies or baking recipes. Nutrition facts are based on one medium peach with skin.
225 grams of peach (1 large peach) contain the following nutrients:
- 104 calories
- 23 grams carbohydrates
- 0.6 grams fat
- 2 grams protein
- 3.3 grams fiber
- 730 IU Vitamin Α (14% of RDI)
- 1.8 milligrams Vitamin B3 – niacin (12% of RDI)
- 9 milligrams Vitamin C (11% of RDI)
- 0.8 milligrams iron (10% of RDI for men and 5% of RDI for women)
- 274 milligrams potassium (9% of RDI)
- 6.7 micrograms Vitamin K (7% of RDI)
- 50 milligrams phosphorus (7% of RDI)
- 0.3 milligrams Vitamin B5 – pantothenic acid (6% of RDI)
- 0.07 milligrams Vitamin B2 – riboflavin (6% of RDI)
- 0.5 milligrams zinc (6% of RDI)
- 0.06 milligrams Vitamin B6 (5% of RDI)
- 0.05 milligram Vitamin B1 – thiamin (5% of RDI)
- 18 milligrams magnesium (5% of RDI)
- 14 micrograms Vitamin B9 – folate (4% of RDI)
- 0.06 milligrams manganese (3% of RDI)
- 9 milligrams calcium (1% of RDI)
- 0.2 milligrams copper (>1% of RDI)
- 504 micrograms Carotene, beta
- 297 micrograms Lutein + zeaxanthin
Peach Health Benefits
They are rich in vitamins, minerals, and antioxidants, making them a great addition to any diet. Here are just a few of the health benefits associated with this popular fruit.
Peaches are a good source of vitamins C and A, both of which are important for skin health. Vitamin C helps to boost collagen production, while vitamin A helps to protect the skin from damage. Peaches also contain beta-carotene, an antioxidant that helps to protect cells from damage.
This fruit is also a good source of fiber. Fiber helps to promote regularity and can also help to lower cholesterol levels. In addition, fiber helps to keep you feeling full, making it an excellent choice for weight loss or maintenance.
1. Peaches are rich in antioxidants
Peaches are a delicious summer fruit that is also rich in antioxidants. Antioxidants are substances that can protect cells from damage caused by free radicals. Free radicals are unstable molecules that can cause cellular damage, leading to inflammation and other health problems. While the body produces some antioxidants naturally, it is also important to get them from food sources. Peaches are a good source of several different antioxidants, including carotenoids and polyphenols. These nutrients can help to reduce the risk of chronic diseases such as heart disease and cancer.
Peaches are rich in phenols, which are compounds that contribute more antioxidant activity than vitamin D or folic acids. In addition, peaches contain luteins and beta-cryptoxanthins, which are other compounds that have antioxidant activity.
Antioxidants are found in varying levels depending on the type of peach. The peel of a peach contains more antioxidants than the pulp. Fresh peaches also have higher levels of nutrients than peach preserves or syrup. When looking to get the most benefits from eating peaches, it is best to consume fresh peaches with the skin.
The presence of caffeic acid in peaches is an important reason to eat them. Caffeic acid is an antioxidant that specifically helps to protect the body from the dangerous carcinogenic mold aflatoxin. Aflatoxin is found in certain foods including corn, and peanuts. However, among the antioxidants tested, caffeic acid had the greatest aflatoxin-destroying effect, reducing it by 95%. Consequently, peaches are a rich source of antioxidants and eating them can help to reduce the risk of cancer and maintain a healthy aging system by providing protection against oxidative stress.
2. Good for eyes
One of the most important benefits of peaches is that they are good for your eyes. Peaches are rich in carotenoids, specifically lutein and zeaxanthin, which has been shown to help protect against age-related vision problems such as macular degeneration.
Lutein and zeaxanthin have protective effects on retinas, guarding against fading and damage. Lutein is also effective in reducing the likelihood of developing age-related eye disease. Furthermore, lutein is necessary for maculating vascular tissue, as is zeaxanthin. In a recent study, it was shown that people whose age causes lutein degeneration are at a lower risk for vision loss.
Consequently, peaches are not only good for eyesight but also play a role in preventing age-related eye disease. So, if you’re looking for a way to improve your eyesight, reach for a peach. You’ll be doing your eyesight a favor and getting a delicious treat in the process.
3. Is beneficial during pregnancy
Peaches are rich in vitamins and minerals, making them an excellent snack for expectant mothers. The fruit is packed with vitamins A and C, which are essential for fetal development. In addition, peaches are a good source of folate, a nutrient that helps to prevent birth defects.
Peach juice is an ideal way to get needed nutrients to your developing fetus. The hormones produced during pregnancy can cause constipation by slowing down your digestive system. The fiber in peaches can help alleviate this problem.
Peaches are also relatively low in calories which makes them a healthy and satisfying snack for pregnant women. By including peaches in their diet, expectant mothers can help ensure that their baby gets the nutrients they need for a healthy start in life.
4. Aid Weight Loss
Peaches are a delicious, nutritious fruit that can help aid in weight loss. They are low in calories and fat, and high in fiber which helps keep you feeling full. Peaches are also a good source of vitamins A and C, as well as potassium and magnesium. All of these nutrients help support a healthy metabolism and promote weight loss.
In addition, the antioxidants in peaches help to protect cells from damage, reduce inflammation, and boost immunity. So not only can eating peaches help you lose weight, but it can also improve your overall health. Add a few to your grocery list today and enjoy the many benefits they have to offer.
5. Good for the heart
They are a source of soluble fiber, which has been shown to help lower cholesterol levels. In addition, peaches are a good source of potassium, an essential mineral for maintaining healthy blood pressure levels.
Studies have shown that consuming stone fruits like peaches may help to lower the risk of metabolic syndrome and cardiovascular disease. This is believed to be due to the unique combination of bioactive compounds found in these fruits.
The benefits for people with metabolic syndrome include a reduction of the risk of diabetes, cholesterol and inflammation. One study found that consuming natural fruit juices high in polyphenols had a significant impact on cardiovascular disease risk factors. This indicates that replacing sugary drinks with peach juice can lower the risk of heart disease.
Peaches are also used in DASH (Dietary Approaches to Stop Hypertension) diets, which are designed to help people with high blood pressure. So enjoy a few peaches this summer not only for their taste, but also for their heart-healthy benefits.
6. Help prevent cancer
They are a particularly good source of antioxidants, and they also contain other nutrients that may help to prevent cancer. For example, peaches are a good source of fiber, which has been shown to reduce the risk of colorectal cancer. They also contain carotenoids, which have been linked with a reduced risk of several types of cancer.
Peaches (and plums) have been shown to help prevent one strain of breast cancer cells from growing and spreading in a 2014 study. Breast cancer patients should eat two to three peaches a day, according to the study, in order to acquire the same cancer-preventing effects. These findings suggest that incorporating peaches into one’s diet may be a helpful way to reduce the risk of developing breast cancer.
Polyphenols, have been shown to slow the growth of breast cancer cells as well as kill them without causing any healthy cells to die. In addition, caffeic acid, an antioxidant found in peaches, has been shown to inhibit the growth of a type of fibrocarcinoma tumor. Studies have also shown that the consumption of peaches and similar fruits can stunt the growth of certain colon cancers.
Furthermore, the compounds in peach seeds have been shown to reduce the growth of tumors on the skin and slow the development of cancer. Peach flower extract may also assist with UV protection and the formation of skin cancer.
Finaly, peach nutrition has also been found to help reduce the liver damage caused by the chemotherapy drug cisplatin. One study showed that when cisplatin was administered alongside peach skin, the degree of liver damage was significantly reduced. These findings suggest that incorporating peaches into one’s diet may have beneficial effects in preventing cancer and reducing the adverse side effects of chemotherapy.
7. Improves skin health
They are a rich source of vitamins A and C, which are both essential for healthy skin. Vitamins A and C help to protect the skin from damage caused by free radicals, and they also promote collagen production. Peaches also contain beta-carotene, another compound that is beneficial for the skin. Beta-carotene is converted into vitamin A in the body, and it helps to protect the skin from UV damage. In addition, peaches are a good source of potassium, which helps to keep the skin hydrated.
8. Promotes Digestive Health and treats gut disorders
They contain vitamins A and C, as well as dietary fiber and other important nutrients. The soluble fiber in peaches helps to keep the digestive system running smoothly, and the fruit also contains pectin, which has been shown to help reduce constipation and diarrhea. Peaches are also a good source of prebiotic fiber, which promotes the growth of healthy gut bacteria.
The extract of peach flowers has many benefits, one of which is the treatment of gut disorders. Motility disorders are conditions in which the muscles that mix and expel materials within the gastrointestinal tract do not work properly. This can cause problems such as gastroesophageal reflux disease (GERD), constipation, diarrhea, and more. Peach flower extract can help to stimulate contractions in the GI tract and maintain a healthy rhythm. This makes it an ideal treatment for motility disorders.
Finally, the combination of polyphenols, bioflavonoids, and condensed tannins in peaches fight and eliminate the growth of candida fungus, making it an effective treatment for the most common yeast infection. Consequently, peach flower extract is a helpful addition to any natural medicine cabinet.
9. Help decrease inflammation levels in the body
One lesser-known benefit of peaches is their ability to reduce inflammation. Inflammation is a natural response of the body to injury or infection, but it can also lead to chronic diseases such as arthritis and heart disease. Peaches are a good source of compounds like quercetin and kaempferol, which have been shown to inhibit inflammatory enzymes.
The pulp and peel of fresh peaches contain potent anti-inflammatory compounds that help to suppress the release of histamines in the bloodstream and prevent the production of inflammatory cytokines. These properties make peaches an excellent food for reducing inflammation throughout the body.
In addition, peaches are rich in antioxidants and vitamins A and C, all of which help to protect against inflammation. So if you’re looking for a way to reduce inflammation, reach for a peach!
How do I select and store?
Peaches are a delicate fruit that should be handled with care. When selecting peaches at the store, look for ones that are slightly soft to the touch and have a uniform color. Avoid any fruits that are bruised or have brown spots. Once you get your peaches home, store them on the counter away from direct sunlight. Use them within a few days for best results. If you need to store them for longer, put them in the fridge, but be sure to take them out a few hours before you plan to eat them so they can come to room temperature. With a little bit of care, you can enjoy fresh peaches all summer long!
There are many delicious ways to enjoy peaches. Here are a few recipes to get you started.
- For a quick and easy snack, try sliced peaches with yogurt. Simply top peach slices with your favorite yogurt and enjoy. You can also add a drizzle of honey or a sprinkle of granola for extra flavor. If you’re feeling adventurous, try grilling your peaches. Cut the peaches in half and remove the pit. Rub the cut side with a bit of oil, then place on a hot grill. Grill for about 2-3 minutes per side, or until grill marks appear. Serve grilled peaches with ice cream or yogurt for a truly indulgent treat.
- Fresh peaches are also great in savory dishes. Try Peach Salsa by combining diced peaches with diced tomatoes, onions, jalapeños, cilantro, lime juice, and salt to taste. Serve with chips or use as a topping for grilled chicken or fish. For something heartier, try Peach and bacon Salad. Start with a bed of greens, then top with sliced peaches, crumbled bacon, diced avocado, and your favorite vinaigrette. The combination of sweet and salty flavors is sure to please.
- For a fun twist on classic peach pie, make mini hand pies. Start by rolling out store-bought pie crusts, then cut into small circles. Arrange peach slices on one half of each circle, then brush the edges with water and fold over to enclose the filling. Crimp the edges with a fork, then brush with an egg wash and sprinkle with sugar. Bake at 400 degrees Fahrenheit (200 degrees Celcius)until golden brown.
- For a healthy dessert or snacks, try peach crisp. Toss fresh peach slices with lemon juice, whole wheat flour, and brown sugar. Spread in an 8×8 baking dish, then top with a mix of rolled oats, chopped nuts, and more brown sugar. Bake at 375 degrees Fahrenheit (190 degrees Celcius)until the topping is golden brown and the fruit is bubbly. Enjoy!
- Blend fresh or frozen peaches with milk or yogurt to make a healthy smoothie. To make a simple twist, add a handful of spinach and diced mango. If you’re looking for something more indulgent, try a peach milkshake. Simply blend peaches with milk, ice cream, and a little bit of sugar. Top with whipped cream and a cherry
Risks and side effects of peaches
Peaches offer many nutritional benefits, but it’s possible to be allergic to them. Oral allergy syndrome is the most common reaction, and can be treated by avoiding the fruit and managing the allergy like a seasonal one, such as pollen. Peaches contain nutrients that can help you stay healthy, but there are some risks associated with eating them. Be sure to talk to your doctor if you have any concerns.
Peaches are a fruit typically consumed during the day. However, nighttime consumption of peaches has been linked to a higher body mass index (BMI) and bodyweight, according to at least one study. The sugar content in peaches is processed differently than other fruits, which may explain this link. Therefore, it is advisable to consume peaches earlier in the day rather than later.
Eating too many peaches can lead to diarrhea, indigestion, and abdominal pain. For most people, these risks and side effects are unlikely to occur if they eat peaches in moderation. However, it is important to be aware of these potential problems before adding this fruit to your diet.
Peaches are not only delicious, but they are also packed with nutrients that can promote good health. A single peach contains over 12% of the recommended daily intake of Vitamin C, as well as noteworthy amounts of Vitamins A and E. Peaches are also a good source of fiber, potassium, and magnesium.
Furthermore, peaches contain phytochemicals that have been shown to have antioxidant and anti-inflammatory properties. The health benefits of peaches make them a great addition to any diet. So enjoy a delicious peach today, and rest assured knowing that you are doing something good for your health.
By NutriWins team