Health Benefits of Peaches

Peaches originated from northwest China, and it belongs to the stone fruit family. It contains plenty of healthy nutrients and can be eaten in multiple ways, cooked, baked, and obviously raw.

There are several benefits of peaches, but it is popularly known for their high Vitamin C content. In addition, a cup of sliced peaches also supports the recommended daily allowance (RDA) of potassium, fibre and iron.

What Are the Health Benefits of Peaches?

Some may suggest that peaches do not have a significant nutrition profile. Nevertheless, there are some popular health benefits of eating peaches.

1. Strengthen the Immune System

If consumed on a regular basis, peaches can add around 13.2% of the daily vitamin C requirement. Another advantage of peaches is that it also helps get rid of free radicals, which can help prevent cell damage. In simpler terms, its plant compounds can strengthen the immune system.

2. Promotes Healthy Vision

Peaches contain beta-carotene, a type of antioxidant that gives it the colour. However, when someone eats them, they can transform into vitamin A. This is a vital component of good eyesight. Thus, peaches are responsible for promoting a healthier vision.

3. Maintains Weight

This is a low-calorie fruit with zero saturated fats, cholesterol and sodium. In addition to that, peaches comprise around 85% of water. Since it is also high in dietary fibre, eating them can be very filling. Therefore, along with satisfying your cravings, it also helps you maintain your weight.

4. Lowers Blood Pressure

One of the important benefits of peaches is that they can help lower your blood pressure and its risks. Potassium in this fruit is a vital electrolyte which supports cells to function properly. A cup of peaches provides a maximum quantity of the daily potassium requirement for an adult.

5. Improves Heart Health

A moderate but regular intake of peaches has proven to aid people with heart conditions. This fruit is popularly known to lower the risks of chronic factors of heart diseases, including blood pressure, triglyceride and cholesterol levels.

6. Helps in Digestion

One diced peach is enough for the required fibre intake for an adult. However, including such fibrous fruit in your diet aids you in multiple ways. Such as, it can help relieve constipation and other issues related to the digestive tract.

7. Relieves Gastrointestinal Issues

Other health benefits of peaches include soothing gastrointestinal problems. However, those suffering from such conditions should choose canned peaches because they are lower in fibre. Moreover, they have a soft texture, so it is easy to digest.

8. Prevents Dental Cavities

Although the fruit contains sugar, it is good for your dental health. This is because the fluoride in peaches can help destroy the oral germs. Thus, preventing the tooth from getting affected by cavities. This is the same mineral that is used in toothpaste.

9. Prevent Anaemia

Among the other benefits of eating peaches, its ability to prevent anaemia is lesser known. Iron deficiency causes this disease and can be cured if it is complemented by natural iron-rich food products along with medications. One such fruit is peach; it provides around 2.3% of an adult’s daily iron requirement.

10. Works Great on Skin

The organic compounds of peaches are known to have healing effects on your skin. It can improve your skin to maintain its moisture. Some research has shown that peach extract can protect the skin from sun damage as well.

What Are the Nutritional Values of Peach?

Peaches are enriched in vitamins, minerals and other plant compounds. The list below highlights what nutrients 10 grams of a peach contains.

Nutrient Content	Nutritional Value
Calorie	58 cal
Protein	1 g
Fat	0.42 g
Fibre	2 gm
Cholesterol	16 g
Sugar	14.1 g
Vitamin C	17% of DV
Vitamin A	10% of DV
Potassium	8% of DV
Niacin	6% of DV
Manganese	5% of DV
Vitamin E	5% of DV
Vitamin K	5% of DV
Copper	5% of DV

How to Include Peaches in Your Daily Diet?

If you are wondering how to gain the most of the nutritional values of peaches, follow these ideas to include peach in your diet.

1. Add in Your Salads

Salads are one of the easiest meals to prepare. However, if you feel bored with your regular salads, toss some diced peaches with them. This will automatically enhance its taste and add some other important nutrients to your meal.

2. Eat Them as a Snack

Suppose you are craving something sweet and tangy but do not want to eat any unhealthy snack. Peel and cut some peaches and enjoy your snack.

3. Top Them on Oatmeal

Oatmeal can become boring if you eat them daily. But, since it is a very basic cereal, it can be experimented with. So, you can try some fresh peach toppings on your oatmeal to elevate its taste and benefits.

4. Bake Peaches for Dessert

Baked peaches with a drizzle of honey and cinnamon powder are amazing dessert options. This is easy to make, healthy and satisfies your desire to eat something sweet after a meal.

5. Mix Them With Your Salsa

Mix peaches, mangoes, jalapenos, and pepper for your salsa. It tastes heavenly with tacos, and it also adds flavour and texture to the dish.

6. Try Peach Iced Tea

While making ice tea, muddle some fresh peaches and add the iced tea to it. You can also experiment with lemonade and even water for a fruity and flavourful drink.

7. Freeze Them for Your Smoothie

You can freeze some peaches and add them to your smoothie. Pair it with some pineapple juice, frozen bananas and yoghurt, and blend them to get a sweet, tangy breakfast.

Who Should Avoid Eating Peaches?

Although there are so many benefits of peaches, some groups of individuals must refrain from consuming them.

This includes the following:

Allergenic to Stone Fruits: Some people can develop allergies to stone fruits like peaches, plums and apricots. The symptoms of mild allergies are itchy or swollen lips, mouth, throat or tongue. If the effect is severe, the symptoms would be skin rashes, coughing and vomiting.
Suffering From IBS: Peaches can cause gas, bloating, constipation or diarrhoea among some people. This is why people with IBS tendency must avoid eating peaches. Furthermore, if the symptoms are serious, you must consult a doctor.

What Are the Risks of Overeating Peaches?

Result in Hyperkalaemia: Regular consumption of peaches can be beneficial for those with hypertension and higher blood pressure because it contains potassium. Nevertheless, those who are under medication for this issue must eat peaches in a moderate amount. Otherwise, it can cause hyperkalaemia.
Negatively Impact During Pregnancy : It is beneficial to eat peaches during pregnancy but in a regulated manner. This is because peaches contain folic acid, which can impact adversely if overconsumed. It can further lead to cramps, diarrhoea, skin irritations, nausea, stomach upset, and seizures.

The benefits of peaches are difficult to pin down. This blog has included some of the lesser known and healthy advantages of this fruit. Nonetheless, the bottom line remains the same; consumption must be moderated because overeating can cause severe health issues.

Frequently Asked Questions

✓ How to buy and store peaches?

It is better to choose those peaches which are either slightly ripe or under-ripe. Once it ripens, it can last for a week at room temperature. This is the window to refrigerate them; before freezing peaches, make sure it is sliced and coated with lemon juice to keep them fresh.

✓ Can diabetic patients eat peaches?

Yes, peaches can be consumed by diabetic patients. Its properties are good for boosting metabolism. Although these contain a certain amount of sugar, it is safe to eat. This sugar content in fruits does not impact negatively if consumed in a moderate amount.