The Health Benefits of Peaches - Follow +Healthy and Diet Area
Peaches are fruits that originally came from China, but today, they’re famous all over the world. They’re juicy and delicious, with a reddish-yellowish skin with tiny ‘hairs’ on it which makes it different from a nectarine, that has a smooth, shiny skin, but almost the same features as a peach. Peaches have many vitamins, minerals, nutrients and dietary fiber and they offer many health benefits. They’re incredibly low in calories – 100 grams of fresh peach contains just 39 calories.
Peaches are a good source of a very significant vitamin C that has antioxidant properties. It fights harmful free radicals in the body, helps absorption of iron from food and protects the body from inflammations such as cold, flu etc. Other useful antioxidants are zea xanthin, beta cryptoxanthin, lutein etc. and these compounds fight free radicals in the body. Vitamin A and beta carotene are a vitamin and a pro-vitamin respectively. Vitamin A is vital for eye sight, serves as protection from oral cavity and lung cancers and maintains healthy mucus skin and membranes. The ORAC value for peaches is 1814 TE per 100 grams.
Peaches contain many minerals. Some of them are fluoride, iron, potassium etc. Potassium is an electrolyte that is a vital component of body and cell fluids that serve to regulate blood pressure and heart rate; fluoride helps in preventing dental caries and is an essential component of teeth and bones and iron is required for the formation of red blood cells.
Peaches are a year-round fruit in terms of availability, but their peak season is May through October. In supermarkets, when buying peaches, look for ones with intact skin, no blemishes or bruises. The fruit should look healthy and feel slightly soft to the touch – not too soft because that would mean that it’s spoiled. At home, they can be kept at room temperature for 2-3 days, but if you want them to last longer, place them in the fridge. Bring them to room temperature before using. Wash the fruit under cold water and either leave it wet or tap dry it with a clean, soft cloth.
Sometimes, when peaches are sliced or peeled, if they’re left at room temperature, they may get a slight discoloration and turn brownish. This is because an iron form called ferrous oxide turns into ferric oxide when exposed to air. To prevent this, place the pieces in cold water and add a few drops of lemon that’ll stop oxidization.
The nutritive value for 100 grams of peaches is as follows:
39 kcal
Dietary fiber: 1.5 grams
Protein: 0.91 grams
Carbohydrates: 9.54 grams
Total fat: 0.25 grams
Cholesterol: 0 mg
Serving suggestions:
Fresh
In juices, smoothies, shakes
In fruit salads
In desserts such as peach cobbler, in ice creams, sauces and fillings, in pastry
In jams, jellies, marmalades etc.
