The Nutrition Facts and Health Benefits of Peaches

Peaches are very similar to apples, but the benefits of Peaches and their yellow exterior color, fuzzy peel, and hard seeds inside make them completely different from apple.

Known by the Latin name of Prunus persica, this summer fruit is not only known for its strange name but also for its wonderful properties.

What’s more, peaches are a member of the stone fruit family, related to almonds, apricots, cherries, and plums. Its inner sweet white or yellow flesh is surrounded by a shell that contains an edible seed.

The fruit is believed to be native to northwestern China and originated in China more than 8000–7000  years ago, with two distinct varieties: freestone and clingstone. (study)

In such nutritious fruits, we look at the potential health benefits of peaches fruit, their nutritional profile, and how to use peaches in the diet.

Peaches Nutrition Facts

Peaches are rich in nutrients such as vitamins, minerals, and beneficial plant compounds that are essential for healthy body functionality.

Below we are giving information about the nutrients found in one medium-sized ripe peach (150 grams)- (study)

Water: 88.3 g
Energy: 42 kcal
Protein: 1 gram
Total Lipid (Fat): less than 0.27 g
Carbohydrate: 10.1 g
Fiber, Total Dietary: 1.5 g
Sugar: 8.39 g
Vitamin C: 4.1 mg
Calcium: 4 mg
Magnesium: 8 mg
Phosphorus: 22 mg
Potassium: 122 mg
Sodium: 13 mg

Peaches also offer smaller amounts of iron, potassium, copper, and apart from vitamin E, vitamin K, vitamin B1, B2, B3, B-6, it is rich in folate and pantothenic acid.

In addition, fresh peaches have higher levels of antioxidants, appear to be more effective at protecting against oxidative damage, and help protect your body from aging and disease.

Moreover, Peach juice consumption in healthy men promotes antioxidant actions within a very short period of time.

(study) (Study)

How to Use Peach

Peaches are easy to find in the summer season. During this time, they are most productive and fresh. It is best to choose reddish-yellow peaches with taut, dry skin that is slightly press.

Peaches can be eaten and enjoyed in a variety of ways to include in the diet.

They can be added to salads or eaten raw, baked, grilled, roasted or boiled. And peaches can also be easily adding them to hot or cold dishes.

Apart from the usual methods, there are some other methods by which the taste of peaches can also be changed. Ways to eat peaches include:

• Chopping peaches can be mixed with curd and taken as a snack.
• You can grind fresh peaches with milk in a mixer.
• For a delicious snack, slice a peach and heat it and add some cinnamon to it.
• Peach sauce can be making.
• You can make and eat peach chutney.
• Peaches can be mix with Greek yogurt or mashed gently to add flavor to the water.

Health Benefits of Peaches

Peaches is one of those beneficial fruits rich in medicinal properties, whose consumption has many benefits for health, skin and hair. We are giving information about these benefits in detail below based on scientific research.

However, peach is not a cure for any serious disease, it is very beneficial for health due to the presence of many important nutrients and minerals in it. It can only help to keep the person healthy and prevent disease.

Packed Full of Nutrients

Peaches are nutrient-rich fruit for a healthy daily diet. Because they are low in calories and a great source of antioxidants, carbohydrates, proteins, fiber, minerals, and vitamins A and C. All these are very beneficial to protect your body from aging and health.

Good For Digestion

Peach is considered one of the best fruits for digestion. Actually, the amount of fiber and alkali present in it helps in moving the digestive system quickly, thereby relieving the problem of constipation.

Peaches also contain prebiotics, which provides food for beneficial bacteria in the intestines. You can consume peach juice for this.

Boost Your Immunity System

One medium peach provides nearly 15% of the daily goal for vitamin C. This vitamin is known to increase the body’s immunity. On this basis, improving immunity is also counted among the benefits of peaches.

Protects Your Eyes

Peach is rich in beta-carotene which gets converted into vitamin A in the body. Beta-carotene helps improve eyesight and prevents eye diseases like xerophthalmia, night blindness, and blindness. Therefore, the consumption of peach is beneficial for better eyesight.

According to research, peaches contain carotenoids named lutein and zeaxanthin, whose positive effects have an effect on cataracts.

Apart from this, peaches contain vitamin B2 (riboflavin), which can help to overcome the problem of glaucoma. (study)

Promote Heart Health

A research has found that the phenolic compound present in peaches reduces the harmful cholesterol ie LDL present in the body and increases the good cholesterol HDL. It can also reduce blood pressure and triglyceride levels. It does not develop cardiovascular diseases and it helps in keeping the cardiovascular health. (study)

Cholesterol can be controlled by consuming peach fruit regularly.

However, more studies are needed to confirm these in humans.

Slow the Signs of Aging

Using peaches can slow the aging process. According to research, peaches are full of antioxidants – beneficial plant compounds that act as anti-aging agents. This can prevent premature aging and slow down the speed of its natural process.

Protect Your Skin

The presence of a sufficient amount of vitamin C, peaches help in keeping the skin healthy. It fights harmful free radicals and infections. Peaches flesh or extracts applied directly to the skin also protect the skin from UV rays. It contains antioxidants and bioactive compounds called zeaxanthin and lutein that are beneficial in retaining your skin’s moisture and reducing skin inflammation – thus using peaches to improve skin texture. (study) (study)

In addition, peaches also have anti-microbial and anti-bacterial properties, which can work to protect the skin from infection.

Conclusion

Peaches are full of many antioxidants, plant compounds, vitamins, and important minerals.

They can eat like fruit, salads or add to a variety of dishes. Peaches are beneficial in every way, including better digestion, boosting immunity, lowering blood sugar levels, heart health, and healthy skin.

However, to get the benefits of peaches, like other foods, they should be consumed in moderation. Eating peaches in excess and spoiled can have a bad effect on health, hair, and skin.