Peaches are a fuzzy fruit native to northwest China. In this article, we look at the possible health benefits of peaches, their nutritional profile

Benefits

Peaches do not contain a significant amount of any nutrient. However, a cup of diced peach provides 11.1 milligrams (mg) of vitamin C, as well as contributing to the recommended daily allowance (RDA) of potassium, fiber, and iron. This amount of vitamin C equates to 12.33%Trusted Source of the RDA for an adult male and 14.80% of the RDA for an adult female, according to guidelines from the United States Department of Agriculture (USDA). Peaches can add sweetness to desserts and treats, replacing more harmful added sugars.

Reducing cancer risk

Peaches provide a significant amount of vitamin C. This vitamin is a powerful antioxidant that can help prevent the formation of free radicals, which are compounds that have links to cancer development.

As a result, adequate vitamin C intake may help a person reduce their risk of cancer. However, exposure to other risk factors, such as smoking, increases the amount of vitamin C that a person needs to have a significant effect on cancer risk.

skin health

regularly consuming vitamin C can improve the appearance and health of the skin. This powerful antioxidant plays a vital role in forming collagen. Collagen acts as the support system for the skin, promoting wound healing and enhancing skin strength.

A 2015 review of studies found that supplementing vitamin C in the diet improved at least one factor of actual or perceived skin appearance, including wrinkling, elasticity, roughness, and coloring.

Contributing to fiber intake

Fiber-rich foods provide a range of important health benefits, according to a 2018 review. They can protect the health of the colon, support weight management on a long-term basis, and reduce the risk of several harmful health conditions.

These health conditions include cardiovascular disease, type 2 diabetes, and several cancers, including colorectal cancer and lung cancer.

A person could significantly boost their fiber intake by replacing sweet, low fiber treats with a peach or two every day.

Diet tips

Peaches are in season during the summer. During this time, they are the freshest and have the most flavor and nutritional value. It is best to choose peaches with taut, fuzzy skin that gives in to pressure slightly.

To ripen peaches, place them in a paper bag or near a windowsill with plenty of sunlight.

When buying canned peaches, people should avoid those with too much syrup and look for varieties with no added sugars.

Here are some ideas for including peaches in the diet:

  • Create a summer salad by starting with mixed greens or spinach and adding dry-roasted nuts, fresh peaches, fresh mozzarella, and grilled chicken, salmon, or tofu. Drizzle with a balsamic dressing.
  • Eat peaches as a quick and easy on-the-go snack that requires no prep time.
  • Add peaches to a breakfast dish. Sliced peaches make a great addition to oatmeal and cold cereals. They can also be an excellent topper for pancakes, waffles, and French toast.
  • Muddle peaches into a glass of lemonade, ice tea, or water for a burst of fresh, fruity flavor.
  • Bake sliced peaches with a drizzle of honey and cinnamon for a quick and healthful dessert.
  • Make a fresh salsa with diced peaches, mango, jalapenos, red peppers, and chipotle pepper. Salsa can add flavor and texture to dishes such as tacos.
  • Add a few slices of frozen peaches to a smoothie. Mix them with pineapple juice, half a frozen banana, and Greek yogurt for a sweet, tangy treat.

Although peach is far from a superfood, it can play an important role in health as part of a healthful, balanced diet.

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