Peach Overview
Peach fruit is an edible juicy fruit and also known as nectarine. It is classified under Prunus and scientifically called Prunus persica. It is temporarily tree native in Northwest China. Specifically, it is located between the Tarim Basin and the north slopes of the Kunlun Mountains.
The fruit contains magnesium, phosphorus, zinc, copper, manganese, iron, calcium and fiber. It aids in red blood cell production, skincare, bone and teeth strength, nervous system health among others.
Peach Nutrition
Amount per 100 grams
- Calories 39
- Potassium 190 mg – 5% RDA
- Carbohydrate 10 g – 3% RDA
- Dietary fiber 1.5 g – 6% RDA
- Sugar 8 g
- Protein 0.9 g – 1% RDA
- Vitamin A 6% RDA
- Vitamin C 11% RDA
- Iron 1% RDA
- Magnesium 2% RDA
Peach
10 Health Nutrition of Peach
1. Prevents Hypokalemia
Peaches contain potassium, which is vital for proper nerve signaling and cellular functioning of the body. The potassium content in peaches also helps in metabolic processes, utilizing carbohydrates, maintaining electrolyte balance, and the regulation of muscular tissues. A lack of potassium in the body can lead to hypokalemia which can affect muscular strength and can cause an irregular heartbeat.
2. Prevents Cancer
Peaches are rich in phenolic and carotenoid compounds, which possess anti-tumor and anti-cancer properties, as well as help in fighting various types of cancers such as breast cancer, lung cancer, and colon cancer.
Peaches contain chlorogenic acid and neochlorogenic acid which inhibit the growth of breast cancer cells without affecting the normal cells.
3. Skin Care
Peaches contain Vitamin C which provides a defense against harmful free radicals and infections and helps maintain healthy skin. Peaches also exert protective effects on the skin against ultraviolet radiation.
Flavonoids present in peaches have photoprotective effects and help in preventing the skin from UV-induced erythema.
Studies show that antioxidants zeaxanthin and lutein have significant anti-inflammatory effects on the skin damage caused by UV-B radiation and they protect it from the hyperproliferation of cells.
4. Eye Health
Peaches have beta-carotene which is converted to vitamin A which maintains healthy eyesight and prevents various eye diseases like xerophthalmia and blindness.
Peach also has lutein and zeaxanthin which are components of the macular pigment of the eye and help in protecting the retina from age-related macular degeneration.
5. Aids in Digestion
Peaches have dietary fiber that helps in preventing stomach disorders like constipation, hemorrhoids, stomach ulcers, gastritis, and irregular bowel movements. It also helps in cleansing and eliminating the toxic waste from the intestines and preventing the body from contracting various abdominal disorders, including stomach cancer. Due to its laxative properties, peaches also aid in the dissolution of kidneys and bladder stones.
6. Boosts Immunity
Peach has Zinc and Vitamin C which aids in wound healing and has antioxidant properties that help in fighting infections and reducing the prevalence and severity of diseases such as the common cold, malaria, pneumonia, and diarrhea.
7. Detoxifies the body
Peaches are beneficial for cleansing and detoxifying the body, and they assist in flushing out harmful toxins from the liver and kidneys. An investigative study has proven that peach extracts possess hepato-protectant elements and are valuable in treating the condition of hepato-toxicity caused as a result of prolonged therapy for various diseases like migraine, tuberculosis, and diabetes.
8. Strengthens Teeth and Bones
Peach contains phosphorous and calcium which strengthens bones and teeth and maintaining and repairing the bodily tissues. It also aids in the prevention of various bone diseases like decalcification, which can lead to osteoporosis, particularly in post-menopausal women.
Vitamin C also helps in strengthening of jawbones and gums, which helps in keeping the teeth intact.
9. Heart Health
Research has shown that the phenolic compounds present in the peel and pulp of the clingstone peaches help in maintaining lower levels of LDL or bad cholesterol and stimulating HDL or good cholesterol. This aids in reducing the risk of developing diseases related to the heart and maintaining optimal cardiovascular health.
10. Maintains Healthy Nervous System
The presence of magnesium in peaches helps prevent stress and anxiety in the body and aids in keeping the nervous system calm. A deficiency of magnesium can affect the functioning of the central nervous system, resulting in hyper-excited muscles and the increased activity of nerve signals.
Others
11. Treats Obesity
Peaches contain bioactive components that have shown beneficial effects in combating obesity-related disorders. An investigative research study has suggested that the presence of phenolic compounds in peaches has anti-inflammatory and anti-obesity properties which help in fighting metabolic syndromes that can lead to serious health concerns.
12. Treats Blood Stasis
The inner kernel of peaches is suggested to be beneficial in treating the condition of blood stasis in which blood becomes inactive. Blood stasis may arise as a consequence of a long-term deficiency of blood and may result in its dryness. This can happen because of childbirth, abdominal injuries or surgeries.
13. Prevents Brain Disorders
Studies have proven that peach extracts exert beneficial effects on the central cholinergic system. The cholinergic system is a neurotransmitter system that acts as the backbone of memory and learning functions. Components present in peaches avert the cholinergic system from degenerating and thus prevent various disorders like Alzheimer’s disease.
Peach Recipes
Peach Tea
Peach Tea is a herbal tea prepared from the dried leaves of the peach tree, along with the dried bark. Peach tea contains vitamins A, C, E, K, and various B vitamins as well as potassium, phosphorous, manganese, and magnesium. They are also ample amounts of anthocyanins and phenolic.
Peach Caprese Salad- 15 minutes
- 2 ripe peaches or nectarines, cut into 1/2 thick wedges
- 1pt. cherry or grape tomatoes halved
- 1/2 c. fresh corn kernels
- 1/4 small sweet onion, thinly sliced
- 8 oz. fresh mozzarella, torn into pieces
- 2 tbsp. extra virgin olive oil
- kosher salt
- Freshly ground black pepper
- 2c. baby arugula
- 1/2 c. fresh basil, torn into pieces
Directions
- In a large bowl, toss the peaches, tomatoes, corn, onion, and mozzarella with olive oil and 1/2 teaspoon each salt and pepper. Let sit for 5 minutes
- Fold in arugula and basil, then transfer to a platter and ready to serve.
Peach Salsa
- Ripe peaches
- A little red onion
- Jalapeno
- Lime Juice
- Cilantro
Directions
- Cut your peaches into fine dice so that they can be easily scooped up on a chip.
- This salsa is on the mild side as the seeds and ribs are removed from the jalapeno. If you prefer a spicy salsa, you can leave some of the ribs and seeds in the pepper.
- You can add other fruit to this salsa such as mango, strawberries or pineapple.
Peach Tea Benefits
1. Skin Care
Peach tea has antioxidants and polyphenolic compounds that prevent oxidative stress and the damage of free radicals in many different systems of the body, including the skin, helping to keep you looking young.
2. Boosts Immunity
Vitamin C in peach tea helps in healing wounds and also the antioxidants help boost the immune system by destroying the free radicals that can cause harm to the body.
3. Heart Health
The vitamins and minerals found in this tea are linked to improving the integrity of blood vessels and arteries, as well as lowering blood pressure to reduce your risk of heart attacks and strokes.
Potassium acts as a vasodilator that helps lower blood pressure by reducing the stress on blood vessels.
4. Strengthens Bones and Teeth
There is a good amount of calcium and fluoride in this fruit tea, so it can help to keep your teeth strong and infection-free, while also improving bone mineral density and lowering your risk of osteoporosis.
5. Helps Reduce obesity
Peach tea aids in boosting metabolism which aids in fat burning and weight loss.
Frequently Asked Questions About Peach
Are peaches good for you?
Peaches contain vitamin A which promotes eye health. Also, they contain fiber which improves digestive health. For low cholesterol levels keep eating peaches.
What is in a peach?
Amount per 100 grams
- Calories 39
- Potassium 190 mg – 5% RDA
- Carbohydrate 10 g – 3% RDA
- Dietary fiber 1.5 g – 6% RDA
- Sugar 8 g
- Protein 0.9 g – 1% RDA
- Vitamin A 6% RDA
- Vitamin C 11% RDA
- Iron 1% RDA
- Magnesium 2% RDA
Are peach and apricot the same?
The two are different fruits but from the same species. An apricot is a nectarine with a smooth texture feel. However, a peach has a fuzzy coating.
Which fruit category is a peach?
Scientifically known as Prunus persica, peach is a fruit tree of the rose family Rosaceae. They are widely eaten fresh as a dessert fruit.
Do peaches help you poop?
The skin of the peaches contains much fiber which reduces constipation by aiding digestion.
Are peaches good for weight loss?
Peaches contain low-calorie content thus they are recommended for weight loss.
How to tell when a peach is ripe for eating?
- It has a sweet smell and is slightly soft. If the peach is firm to the touch- then it is not ready. If you squeeze too hard it will result in bruising.
- A ripe peach has a dark yellow color and is round as it ripens. The red color comes from direct sun exposure.
- Additionally, a green peach is edible but it is not sweet and juicy.
How many peaches should I eat per day?
According to the Dietary Guidelines for Americans, it recommends 21-25g/day for women and 30-38g/day for men. One medium peach has about 2 grams of fiber.
Are peaches good to eat at night?
Peach fruit has low amounts of sugar with less acid. Thus they are good to relax the body for the night.
Do peaches go in the fridge?
Placing peaches in the refrigerator reduces its chances of ripening. Thus if you want to place peaches in the fridge do so after ripening.
Can you freeze fresh peaches?
Lay the peaches out in a single layer on a parchment paper-lined baking sheet. Freeze until solid, about 4 hours.
How do you wash peaches?
Rinse the fruit thoroughly in clean water by rubbing the skin gently with your hands or a vegetable brush. just before eating or preparation. Washing the fruits removes dirt and bacteria.
Do you have to peel peaches before freezing?
For best results, the health line recommends peeling and slicing your peaches before freezing.
Why do frozen peaches turn brown?
Air present in the bag oxidizes thus turning the peaches to brown. To prevent them from turning brown make sure all air in the sealed bag is released. Also, placing the bags upright in the coolest part of your freezer leaves the fruits covered in liquid.
How long do frozen peaches last?
About 12 months
Can I use frozen peaches instead of fresh?
One pound of frozen or canned peaches is equivalent to approximately three medium peaches. Frozen peaches can be substituted in equal amounts for fresh peaches.
Can you eat the skin on a flat peach?
The peach skin is edible and it is considered to have nutrients like fiber. However, USDA does not recommend eating this since it contains pesticides from the farm.