Peaches are a widely popular delicious, juicy fruit. First cultivated in China, peaches are now available across the globe. Apart from being tasty, this fruit is also a rich source of vitamins, minerals, antioxidant and various other chemical contents.
Though this fruit contains plenty of nutrients, its health benefits are merely known to its regular eater. But once the health benefits are known, more and more people will start eating this juicy fruit on daily basis.
Here are the top 10 health benefits of peaches.
1. Protects Eye Vision
Beta-carotene is responsible for eye health and peaches contain a good amount of this antioxidant, along with vitamins A and C. Regular consumption of peaches can improve your vision health by increasing blood circulation throughout your body.
The beta-carotene also nourishes and protects the retinas in your eyes from free radical damage, as well as helping to prevent cataracts and age-related macular degeneration.
2. Promotes Skin Health
Peaches area great source of vitamins A and C, which are highly essential for skin health. Vitamin A provides moisture to the skin, which improves the skin’s texture making it soft and supple. Vitamin C is a powerful antioxidant that protects the skin from free radical damage.
Just one large peach a day can keep your skin glowing and flawless. You can also rub peaches directly on your skin to help get rid of dark circles and wrinkles.
3. Maintains Body Weight
Peaches are fat-free and contain an average of only 68 calories. The high amount of sugar in peaches is natural and therefore does not have an adverse effect on health. If you are on a weight-loss mission, having peaches handy will help you avoid more fattening and processed snacks.
4. Prevents Cancer
Peaches are rich with antioxidants that help prevent cancerous cell growth. Peaches are known particularly for effectively protecting the body against lung, colon and oral cancers. Also, the phenolic acids, known as chlorogenic and neochlorogenic acid, in peaches appear to stop breast cancer cell lines from growing without damaging normal cells.
5. Controls High Cholesterol
Eating peaches on regular basis may help control high cholesterol and problems that lead to diabetes and heart disease. This is mainly because peaches contain phenolic compounds that prevent the oxidization of low-density lipoprotein, or LDL, cholesterol. Also, foods rich in beta-carotene like peaches are good for lowering the cholesterol level in the blood stream.
6. Improves Cardiovascular Health
The antioxidants in peaches benefit your heart by destroying free radicals that start chain reactions within your body and can damage or kill cells. Peaches also contain bio-active compounds that help fight metabolic syndrome, a combination of risk factors that causes inflammation, obesity and heart problems.
There are also other nutrients in peaches that promote cardiovascular health by reducing cholesterol levels and increasing blood flow to the heart. Regular consumption of peaches will help protect you from heart attacks and strokes.
7. Supports Digestive Health
Eating peaches helps cleanse toxins from your colon, kidneys, stomach and liver due to its high fiber and potassium content.
The high fiber content pushes out any excess toxic waste matter from your colon, and the high amount of potassium reduces kidney-related diseases and reduces your chance of developing ulcers. Peaches are easy on the digestive system and generally will not cause stomach discomfort.
8. Controls Blood Pressure
One large peach contains a high amount of potassium and very low sodium, which can help you maintain healthy blood pressure. Potassium works with sodium to regulate the body’s water balance and in turn helps to maintain a normal blood pressure.
Peaches also contain some magnesium, phosphorus, zinc, copper, manganese, iron and calcium, which work together to support red blood cells and promote healthy blood pressure. If you have high blood pressure, eating a peach daily can help combat the problem.
9. Protects Against Anemia
For those with iron-deficiency anemia, health experts suggest increasing your dietary intake of iron-rich foods like peaches. Iron helps increase the production of hemoglobin, thereby minimizing and preventing anemia. Peaches also have a high amount of vitamin C that helps your body absorb iron better.
10. Reduces Inflammation
Peaches have excellent anti-inflammatory, antimicrobial and antioxidant properties. Dieticians recommend that those suffering from gout or rheumatism eat peaches on a regular basis. The high vitamin A in peaches also helps treat rheumatism. Peaches also can have a diuretic or a light laxative effect that helps reduce inflammation, one of the major symptoms of gout and rheumatism.
To get the maximum health benefits from peaches, eat them raw along with the skin. Just eat one fresh peach daily as part of a healthy lifestyle diet.
Expert Answers (Q&A)
Answered by Ms. Amy Gorin (Registered Dietitian and Nutritionist)
Are peaches good for weight loss?
Eating produce of any kind can help with weight loss—and peaches are no exception! A peach is 89% water, and staying hydrated can help control your hunger. A peach also provides fiber, which is filling and can help you stay satiated for longer.
Do peaches promote healthy eyesight?
One medium peach contains 136 ug of lutein and zeaxanthin, nutrients that are beneficial for eyesight. You can benefit from taking in up to 10 mg a day of lutein and 2 mg a day of zeaxanthin.
How many peaches should we consume in a day to derive their health benefits?
A woman should eat 1½ to 2 cups of fruit per day, and a man should have 2 cups. I suggest eating a variety of fruit. Peaches are a great one to incorporate into your routine.
What is the best way to incorporate peaches in our daily diet?
I really like grilling peaches, such as in my balsamic grilled peaches. Peaches are also great sliced or diced and added to either a fruit or a green salad.
About Ms. Amy Gorin, MS, RDN: Amy is the owner of Amy Gorin Nutrition in the New York City area. She specializes in plant-based nutrition and loves creating nutritious vegetarian recipes, which she shares on her blog, Amy’s Eat List. Stay in touch with Amy via Instagram, Facebook, Twitter, and Pinterest.