Now here’s a fruit that just doesn’t get the attention it truly deserves. Peaches, or prunus persica, were firstly cultivated nearly 8000 years ago in China. Belonging to the stone fruit family, peach is highly rich in nutrients and offer a wide range of health benefits. Don’t believe me? Here, have a look at the nutrition facts and astonishing health benefits you get with the juicy summertime happiness of Peach.
Nutrition Facts of Peach
Our small fuzzy fruit, Peach, is richly packed with loads of nutrients. According to USDA, only 100 grams of peaches contain 39 kcal energy, 8.39 g sugar, 0.25 g fat, 1.5 g fibre, 9.54 g carbohydrates, and 0.91 g proteins.
And that’s not all. Peaches also contain 6.6 mg vitamin C, 0.024 Thiamin, 0.031 mg Riboflavin, 0.806 mg Niacin, 0.153 mg Pantothenic acid, 0.025 mg Vitamin B-6, 4 µg folate, 6.1 mg choline, 0.3 mg betaine, 16 µg vitamin A, REA, 162 µg carotene, 67 µg cryptoxanthin, beta, 326 IU Vitamin A, IU, 0.73 mg Vitamin E, and 2.6 µg vitamin K.
Looking at minerals, peaches have 6 mg calcium, 0.25 mg Iron, 9 mg magnesium, 20 mg phosphorus, 190 mg potassium, 0.17 mg zinc, 0.068 mg copper, 0.061 mg manganese, 0.1 µg selenium, and 4 µg fluoride. Wow! That’s amazing. Looking at its nutrients, just imagine the number of health benefits that must be associated with this beautiful Peach.
Health Benefits of Peach
Peach has a variety of health benefits due to its impressive nutrition value. Here is a list of 11 astonishing health benefits that you didn’t know about our beloved peach:
1. Strengthens Immune System
In addition to being extremely delicious and fragrant, peaches are also rich in antioxidants, such as Zinc and Vitamin C. These antioxidants are pivotal in keeping our immune system healthy and up to mark. A medium-sized peach offers almost 15% of the daily requirement of vitamin C. Zinc and vitamin C play an active role in collagen healing and wound healing process.
Furthermore, rich in vitamin A, peaches help in the formation of the mucous membrane in our respiratory tracts. This restricts the entry of germs in our bloodstreams by strengthening the protective barriers in membranes, thus, improving our immune systems.
2. Weight Loss Agent
How many times did you look at the calorie content of an item before eating it? Well, you don’t have to worry about that with peaches. Peaches act as a great weight loss agent due to the presence of fibre and high water content. Fibre has anti-obesity and anti-inflammatory properties and is associated with weight loss. This makes peaches a smart addition to your diet plan.
3. Helps in Digestion
One of the prominent benefits of peach is its role in improving digestion. Looking at its nutrition value, it is evident that peach is rich in fibres which contribute towards the regulation and improvement of digestion. Furthermore, it also lowers the risk of gut disorders. Peach-flavoured tea is used all over the world as a natural remedy to improve digestion.
In addition to this, peaches also act as a diuretic due to its high water content. It cleanses the kidneys and bladder and lowers the risk of constipation.
4. Anti-ageing Agent
You heard that right, ladies. Peaches are excellent anti-ageing agents due to their high content of zinc and hydrating properties. Furthermore, peaches are an excellent source of vitamin C, which reduces wrinkles in the skin. Lastly, peaches act as a hydrating agent due to their high water content and availability of vitamin C. This keeps your skin healthy and fresh and improves skin elasticity.
5. Excellent for Skin Health
You have probably heard of peach in beauty products and cosmetic magazines. That is because peaches are an excellent moisturizer and contribute towards healthy skin. This is because peaches are rich in vitamins, such as vitamins A, C, and E.
Vitamin A protects the skin from sun damage and improves the colour of your complexion while Vitamin C acts as a natural sunblock and improves skin texture. Vitamin E reduces UV damage to the skin and lightens dark spots. Peaches also contain a high level of water content, which makes it a great moisturizer and hydrating agent for your skin. All in all, it gives all the benefits of a high-quality beauty product.
6. Strengthens Bones
You are probably hearing this for the first time, but yes. Peaches contain calcium which contributes towards strengthening bones. Lactose intolerant individuals should incorporate fruits such as peaches in their regular diet to compensate for the lack of calcium intake.
7. Smiling Agent
Are you a person with a huge sweet tooth? But your dentist said no more sweets? Well, you don’t have to worry about that with this fruit. Peaches are not only sweet, but they also contain fluoride. Fluoride is often found in toothpaste and eliminates germs in your mouth which cause cavities. So next time you get a craving for something sweet, eat peaches all you want without feeling any guilt.
8. Improves Eyesight
Peaches attain their magical golden colour through the presence of a compound called beta-carotene. This compound is converted into vitamin A by our body, which is a key component for healthy vision. Peach also contains nutrients such as antioxidants, like zeaxanthin and lutein, which protect the lens and the retina. These compounds also reduce the risk of eye disorders, such as cataracts and macular degeneration. This is one of the hidden health benefits of peaches.
9. Lowers the Risks of Cancer
Is there something this fruit can’t do? Now it is fighting cancer. Peaches contain polyphenol antioxidants which reduce the risk of developing cancer or abnormal regeneration of cells. Peaches are also beneficial in eliminating the risks of breast and colon cancer due to the presence of caffeic acid. It also gets rid of free radicals in the body by reducing oxidative stress. These free radicals are associated with an increased risk of cancer.
10. Lowers Blood Pressure
Since we know peaches are rich with potassium as well, it is an excellent source for lowering blood pressure and acts as a natural diuretic. Peaches reduce excessive sodium and fluid from the body, which helps in de-bloating and relieves pressure on the arteries and heart.
11. Reduces Stress
Last but not least, peaches are an excellent stress reliever. In Hungary, peaches are named the ‘fruit of calmness’. Peaches also contain folate which promotes brain health. Peaches are also rich in antioxidants which reduces oxidative stress. This not only improves brain health but also diminishes the risk for neurodegenerative diseases, such as Alzheimer’s.
There you have it, folks. Peach is an excellent source of beneficial nutrients, such as antioxidants, vitamins, and minerals. They have tremendous health benefit which emphasizes that this fruit should not be taken lightly.
Owning to its high nutrition value, Peach helps us improve our immune systems, aid in weight loss, and strengthen our bones and teeth. Furthermore, it helps in digestion and lowers blood pressure. Peach provides multiple hidden benefits as well, such as improved vision and fighting the risks of cancer. Lastly, the wonderful fruit is an excellent means of vitamin and fibre and improves brain health.
There are different ways in which peaches can be incorporated into our diet. They can either be eaten raw, blended into a smoothie, or incorporated into your favourite dessert. Either way, it’s a delight that definitely should not be left behind in your diet.