Peaches are small fruits with sweet white or yellow flesh and fuzzy peel. Along with cherries, plums, and apricots peaches are stone fruits. The white flesh variety is typically very sweet with slight acidity. While yellow-fleshed types usually have an acidic tang coupled with sweetness. As they are closely related, the kernel of a peach stone tastes similar to an almond. Peach stones are used to make persipan. Peaches can be eaten on their own or added to a variety of dishes. This fruit is nutritious and can provide various health benefits, such as improved digestion, smoother skin, and allergy relief.
Peaches are low in calories. They do not have saturated fats. Peaches are packed with many health-promoting compounds, minerals, and vitamins. They contain good sources of antioxidants and vitamin C, which are required for the building of connective tissue inside the human body. As per studies, vitamin C helps to develop resistance against infections and helps to eliminate harmful free radicals that cause certain cancers.
Types of Peaches
According to research, there are thousands of peach varieties worldwide. The most common are yellow-fleshed types. The main varieties are mentioned below:
- Elberta
- Halford
- Redhaven
Nutritional Value of Peach
100 g of raw peach contains the following nutritional value:
- Calories: 39 kcal
- Carbohydrates: 9.52 g
- Sugars: 8.35 g
- Dietary fiber: 1.5 g
- Fat: 0.25 g
- Protein: 0.90 g
- Vitamin C: 6.5 mg
- Vitamin E: 0.72 mg
- Vitamin K: 2.5 μg
- Calcium: 6 mg
- Iron: 0.25 mg
- Magnesium: 9 mg
- Manganese: 0.060 mg
- Phosphorus: 20 mg
- Potassium: 190 mg
- Sodium: 0 mg
- Zinc: 0.17 mg
Health Benefits of Peaches
1. Boosts immunity
Peach contains vitamin C, which helps boost the body’s resilience by battling free radicals. This small fruit also contains vitamins A, B1, and B2, which help immunological function. Thus drinking peach juice can enhance the body’s defensive system, which protects it from many diseases.
2. Improves Heart Health
Peaches have a unique combination of bioactive compounds that can reduce the risk of cardiovascular disease. The nutrients present in peaches such as fiber, vitamin C, and potassium can support heart health. Peaches are a good source of a compound called polyphenols. This compound is the main source of antioxidants and vitamin C, that help prevent oxidative stress and improve heart health. However, red peaches have the highest polyphenolic content in the outer layer as compared to other varieties.
3. Help Weight Loss
Peaches contain a good amount of fiber. As per studies, fiber promotes satiety and supports weight loss. Consuming fiber on a daily base can contribute to weight loss in a big way. Fiber intake has many other benefits too such as it can control high cholesterol, blood pressure, and blood sugar.
4. Help the Eyesight
Peach has antioxidant phytonutrients such as lutein and zeaxanthin that is good for eye health. This antioxidant protects the eye from potential damage caused by light striking the retina. As per studies found lutein can lower the risk of developing common age-related eye diseases.
5. Benefit the Skin
Peaches are loaded with vitamin A, which promotes skin health. It can even add color to the complexion. The antioxidants present in peach help to reduce wrinkles, protect the skin from the sun or pollution, and improve skin texture. The vitamin can also make corrections to the severe structural changes to the skin that occur as a result of the aging process.
6. Detoxify the System
Detoxification is important to keep yourself healthy. According to research peaches contain vitamins A, C, and E and selenium, all of which act as antioxidants and help detoxification.
7. Promotes Digestive Health
The fiber contained in peach helps regulate and improve digestion. According to studies, peach acts as a diuretic which means it helps cleanse your kidneys and the bladder.