Discover the 18 Health Benefits Of Peaches. Get to know them.
Among the many health benefits of peaches, we have that they are low in saturated fat and cholesterol.
They have an assortment of vitamins and minerals that puts them at the top of the list of must-have foods.
Some of the nutrients in the fruit are especially rich in vitamins C and A. The former offers immunity and fights infection, while the latter improves eyesight and offers protection against cancer. Peaches also contain minerals like potassium in abundance.
• Native to northwest China, the peach is a deciduous tree whose fruit is also called by the same name.
It is scientifically called Prunus persica. The peach fruit is also often known as a nectarine, although there is a subtle difference between the two. Commercially, they are two different fruits.
• Peaches are known for the characteristic fuzz on their skin. While nectarine has no fluff.
• The leaves of the peach are between 7 and 16 cm long and 2 to 3 cm wide. The fruit has whitish or yellow flesh.
• It has a delicate aroma and velvety (peach) or smooth (nectarine) skin.
• The flowers of the plant come before the leaves, which are solitary or paired. They are pink and usually contain five petals.
• The peach rind is dark reddish-brown. It gets rough as the tree ages. In India, the first peach appeared around 1700 BC. Peaches are called audoo in Hindi.
• The apricots or albérchigos, this variety of peaches ripens between May and August. It has yellow flesh that turns from soft red to brighter red.
These peaches are smooth in texture and high in sugar. They are juicy enough to be eaten as a snack.
• Freestone, fruit where the yellow flesh can be easily removed. These peaches are also fresh and good enough to be eaten as a snack. But since they are less juicy and sweet, they are ideal for baking.
• Semi-freestone, which, as the name suggests, are a hybrid of albérchigos. These have a relatively high sugar content and juiciness, and the meat does not cling to the seed.
In addition to their refreshing taste and aroma, peaches are rich in many essential nutrients that offer a variety of health benefits.
Peaches are packed with antioxidants. According to a Brazilian study, peaches could be great sources of antioxidants.
They also contain chlorogenic acid, another powerful antioxidant that has health benefits.
Peaches also contain phenolic compounds that, as in another study, contribute to the antioxidant activity of the fruit superior to vitamin C or carotenoids.
Also rich in other antioxidants like lutein, zeaxanthin, and beta-cryptoxanthin, all of which play an important role in healthy aging and disease prevention.
Another benefit of peaches is that they are also good sources of fiber, which promotes satiety and contributes to weight loss.
An American study claims that the inclusion of dietary fiber with fruits could be a critical step in curbing the obesity epidemic.
Something as simple as consuming 30 grams of fiber a day can contribute to weight loss in a big way.
It also helps prevent high cholesterol, blood pressure, and blood sugar. Fiber intake has many other benefits as well.
Medical technology has advanced, and treatments are much more successful, yet prevention of the dreaded disease is just as important. And one of the ways to do it is by consuming peaches.
An American study claims that the polyphenols found in peaches can inhibit the multiplication of breast cancer cells. The same was observed in the case of human colon cancer cells.
Peaches also contain another compound called caffeic acid, which, according to a Swedish study, offers protection against breast and colon cancer by reducing cancer growth.
And in another study, peach compounds inhibited not only the growth of breast cancer cells but also secondary growths in the lungs.
The two main components responsible for this anticancer property of peaches are chlorogenic and neo-chlorogenic acids, which help kill cancer cells without affecting healthy ones.
Peaches are rich in vitamin A and antioxidants, which promote healthy skin.
The vitamin C in peaches can help reduce wrinkles, improve skin texture, and protect skin from the sun and pollution.
According to a French study, vitamin C was also found to treat photodermatoses skin and prevent sun-induced skin aging.
The vitamin can also make corrections to severe structural changes to the skin that occur as a result of the aging process.
Another important benefit of peaches is that they contain a unique combination of bioactive compounds that reduce the risk of cardiovascular disease.
According to a study, substituting sugary drinks with polyphenol-rich fresh fruit juice (such as peaches) can help reduce cardiovascular risk factors.
The fiber, vitamin C, and potassium in peaches also support heart health. These fruits are also one of the important components of the highly acclaimed DASH diet – which focuses on reducing hypertension.
The dietary fiber in peaches helps regulate and improve digestion.
Besides being good for digestion, the fruit also acts as a diuretic, helping to cleanse the kidneys and bladder.
The presence of antioxidant phytonutrients such as lutein and zeaxanthin make the fruit ideal for eye health.
Another study claims that the two phytonutrients protect the eye from potential damage caused by light hitting the retina.
Lutein has also been found to reduce the risk of developing common age-related eye diseases.
Lutein and zeaxanthin are also instrumental in protecting the macula, ultimately preventing the incidence of age-related macular degeneration.
According to one study, people with age-related macular degeneration, who consumed lutein alone or with other antioxidants, experienced less vision loss.
Detox is something that doesn’t get a lot of attention. According to a report published by the University of Minnesota, peaches contain vitamins A, C, and E and selenium, all of which act as antioxidants and aid in detoxification.
Having diabetes in no way means that one should refrain from consuming carbohydrates. Carbohydrates are essential, but be sure to watch your portion sizes.
A medium peach provides only about 15 grams of carbohydrates. It is rich in many other nutrients (as we have seen before) and helps you maintain overall health.
According to a reputed report, the benefits of peaches are so wonderful that this fruit is considered one of the important foods in the diabetes diet.
The report says that 2-4 servings of fruit per day would do a lot of good.
According to a Korean study, peaches have anti-inflammatory principles. For having excellent sources of vitamin C.
According to a Malaysian study, vitamin C helps relieve inflammation and is particularly helpful for hypertensive, obese, or diabetic patients. The vitamin also helps relieve chronic inflammation.
In another Korean study, vitamin C was found to have the potential to treat inflammation in asthma.
It also helps treat inflammation associated with wound healing. According to a report published by Vanderbilt University, vitamin C strengthens the lining of blood vessels also that are weakened by inflammation. The vitamin can also relieve rheumatism and gout.
Anemia occurs due to iron deficiency and according to one report, peaches are one of the best non-vegetable sources of iron.
Anemia can also occur with low levels of vitamin C, as low levels of the vitamin may make it difficult for the body to absorb iron.
Peaches, rich in iron and vitamin C, are excellent foods to fight anemia.
One of the best benefits of peaches for beauty is the flavonoids that this fruit has since they increase health and also help slow down aging.
A South Korean study also compares the consumption of vitamin C with anti-aging effects.
Applied topically, vitamin C is also effective as a rejuvenation therapy, which aids in collagen synthesis, which slows down aging.
Peaches contain vitamin E as well, and antioxidant protection for the skin is greatest with the combination of vitamins C and E.
According to a report published by the University of Kentucky, the peach acts as a stress reliever. They also help reduce anxiety. The peach is called the “fruit of calm” in Hungary.
There are so many benefits that peaches contain that they contain an excellent source of folate that helps promote good brain health.
Peaches are rich sources of vitamin A, a nutrient that helps regulate the immune system.
Another nutrient that makes peaches great immunity-boosting foods is vitamin C.
The vitamin C in peaches, in addition to having numerous other benefits, also helps build healthier and stronger bones and teeth.
Vitamin C, along with iron, can help reduce lead absorption. This is necessary for proper tissue growth, cartilage repair, and strengthening of bones and teeth.
What are the benefits of peaches during pregnancy? Well, peaches are a nutritional powerhouse and a great way to take care of the nutrient needs of you and your baby.
During pregnancy, hormones can present some disorder, involving a lack of control in the intestine, and this, in turn, generates constipation.
High-fiber peaches can help solve this problem effectively. They are also rich in folic acid that is necessary for pregnancy. In this way, it helps prevent serious problems that can occur in the baby’s health.
According to a Tunisian study, polyphenols and flavonoids in peaches can play an important role in treating the fungus; Candida. It also contains condensed tannins that offer protection against Candida.
• Peaches are part of the rose family, like plum, almond, and apricot.
• The only peach tower in the world is located in Gaffney, South Carolina. It is a peach-shaped water tower that weighs more than 4.5 tons.
• Not only the fruit, but even its seeds are also useful. Peach seeds can add a wonderful flavor to liqueurs, syrups, and baked goods.
• The seeds contain hydrocyanic acid, which can be poisonous. But don’t worry, acid is only lethal in extremely large amounts.
• The peach is also called “stone fruit”, given the hard holes that surround its seeds.
• Peaches are a symbol of good luck, longevity, and protection.
Some ideas to enjoy and take advantage of the benefits of peaches in your diet:
• You can add peach slices to hot, cold cereal, or yogurt. This will make a healthy breakfast.
• You can place fresh (or frozen) peaches in a blender with a little milk. You can also mix them with other fruits such as bananas and finally ice.
• Add some fresh or frozen peaches to the bottom of the glass before drinking this delicious meringue every day in the morning.
• For a delicious appetizer, heat some peach slices and add a little cinnamon
Look for peaches that are creamy gold or yellow. A red peach does not mean that it is ripe, it simply means that it is of another variety.
The fruit should be smooth to the touch. But not mushy.
1 . If it is a firm peach, place it on the counter at room temperature for a few days, this way it will ripen much faster.
Add the lemon juice to the sliced peaches to prevent them from browning.
However, you must take some precautions to avoid the side effects produced by this fruit. Here are some of the warnings:
Vegetables and fruits have been believed to help prevent cancer. However, one study indicates that orange / yellow fruits or vegetables may increase the risk of colorectal cancer in men.
Peaches contain fermentable sugars that are difficult to absorb in the small intestine. Instead, they ferment in the large intestine, where they release gas.
And therefore they cause bloating, they should be consumed in moderation, if you are prone to abdominal problems you should be cautious.
Peaches contain salicylates, which can cause an allergic reaction in some individuals. Peach pits contain a compound called amygdala, which “when consumed in excess, breaks down to form hydrogen cyanide” (causing poisoning).