1. Peaches Are Rich In Antioxidants
There wouldn’t be a soul in this modern world who wouldn’t have heard of antioxidants. And peaches are replete with these. As per a Brazilian study, peaches could be great sources of antioxidants. They also contain chlorogenic acid, another potent antioxidant that has health-promoting advantages (1).
Peaches also contain phenolic compounds, which, as per another study, contribute to the fruit’s antioxidant activity greater than vitamin C or carotenoids (2).
Peaches are also rich in other antioxidants like lutein, zeaxanthin, and beta-cryptoxanthin – all of which play important roles in healthy aging and disease prevention (3).
2. Aid Weight Loss
Benefits Of Peaches
As per a report published by the Centers for Disease Control and Prevention, starting the day right goes a long way in helping one lose weight. One of the ways of doing that is to reduce the amount of cereal and make room for some fruits like peaches – this helps one feel full and consume fewer calories (4).
Peaches are also good sources of fiber, and fiber, as we know, promotes satiety and contributes to weight loss (5). An American study states that including dietary fiber with fruits could be a critical step in curbing the obesity epidemic (6). In fact, something as simple as consuming 30 grams of fiber a day can contribute to weight loss in a big way. It also helps curb the other undesirables like high cholesterol, blood pressure, and blood sugar. Fiber intake has numerous other benefits too (7).
Fiber intake has received so much attention in the recent years. One report published by the University of Massachusetts Medical School has stated fiber intake as the one simple change that can be effective when it comes to diet (8). As per the report, including fiber in the diet could be a reasonable alternative for those individuals who find it hard to adhere to a complicated diet.
[ Read: Superfoods For Weight Loss ]
3. Help Prevent Cancer
Cancer is a killer. Oh yes, medical technology has advanced, and the treatments are far more successful – still, preventing the dreaded disease is as important. And one of the ways to do so is by consuming peaches.
One American study states that the polyphenols found in peaches can inhibit the multiplication of breast cancer cells (9). The same was observed in the case of human colon cancer cells (10).
Peaches also contain another compound called caffeic acid, which, as per a Swedish study, offers protection against breast and colon cancers by reducing the cancer growth (11), (12). And in yet another study, the peach compounds inhibited not only the growth of breast cancer cells but also the secondary growths in the lungs (13). The two major components responsible for this anti-cancer property of peaches are chlorogenic and neochlorogenic acids – these help kill the cancer cells without affecting the healthy ones (14).
4. Peaches Benefit The Skin
Peaches, as we already discussed, are rich in vitamin A, which promotes skin health (15). The fruit also adds color to your complexion (16).
The vitamin C in peaches also helps in this regard. It is a superb antioxidant that can help reduce wrinkles, improve skin texture, and protect the skin from the sun and pollution (17).
As per a French study, vitamin C was also found to treat photodamaged skin and prevent sun-induced skin aging (18). The vitamin can also make corrections to the severe structural changes to the skin that occur as a result of the aging process (19).
5. Good For The Heart
Peaches contain a unique combination of bioactive compounds that reduce the risk of cardiovascular disease. According to a study, replacing sugary drinks with fresh fruit juice rich in polyphenols (like peaches) can help lower the cardiovascular risk factors (20).
The fiber, vitamin C, and potassium in peaches also support heart health. Peaches are also one of the important components of the much-acclaimed DASH diet – which is focused on reducing hypertension (21).
6. Promotes Digestive Health
The dietary fiber in peaches helps regulate and improve digestion (22). And in addition to being good for digestion, the fruit also acts as a diuretic – it helps cleanse your kidneys and the bladder (23).
[ Read: Healthy Foods That Help Digestion ]
7. Good For The Eyes
Benefits Of Peaches
The presence of antioxidant phytonutrients like lutein and zeaxanthin make the fruit ideal for eye health (24). Another study states that the two phytonutrients protect the eye from potential damage caused by light striking the retina (25). Lutein has also been found to lower the risk of developing common age-related eye diseases (26).
Lutein and zeaxanthin are also instrumental in protecting the macula, ultimately preventing the incidence of age-related macular degeneration (27). As per one study, people suffering from age-related macular degeneration, who consumed lutein alone or with other antioxidants, experienced less vision loss (28).
8. Peaches Detoxify Your System
Detoxification is something that doesn’t receive much attention. But, it is as important as anything else you undertake to keep yourself healthy. According to a report published by the University of Minnesota, peaches contain vitamins A, C, and E and selenium – all of which act as antioxidants and aid detoxification (29).
9. Can Be Good For Diabetics
Having diabetes in no way means one must abstain from consuming carbohydrates. Carbs are essential – but ensure you watch your portion sizes. A medium peach provides just about 15 grams of carbohydrates. Hence, you can easily have it as part of a meal or a separate snack. It is rich in numerous other nutrients (as we have seen earlier) and helps you maintain overall health.
As per a reputed report, peaches are some of the important foods in a diabetes diet. The report says that 2-4 servings of the fruit per day would do a lot good (30).
10. Help Treat Inflammation
As per a Korean study, peaches possess anti-inflammatory principles (31).
And peaches, as we have already seen, are excellent sources of vitamin C. According to a Malaysian study, vitamin C helps alleviate inflammation – and is particularly helpful for hypertensive, obese, or diabetes patients (32). In fact, the vitamin also helps alleviate chronic inflammation (33).
In another Korean study, vitamin C was found to have the potential to treat inflammation in asthma (34). It also helps treat inflammation associated with wound healing (35).
As per a report published by the Vanderbilt University, vitamin C strengthens the lining of blood vessels as well – which are weakened by inflammation (36). The vitamin can also alleviate rheumatism and gout (37), (38).
11. Help Combat Anemia
Anemia occurs due to the deficiency of iron – and as per a report, peaches are one of the best non-heme (plant-based) sources of iron (39). Anemia can also occur with low levels of vitamin C as low levels of the vitamin might hinder the absorption of iron in the body. Peaches, being rich in both iron and vitamin C, are excellent foods to combat anemia (40). Your body absorbs iron best when you get the nutrient from a plant source (like peaches), in combination with foods rich in vitamin C (like peaches, again) (41).
12. Peaches Have Anti-Aging Properties
One of the best beauty benefits of peaches. Peaches possess health-boosting flavonoids that help slow down aging as well (42). A South Korean study also likens the consumption of vitamin C to anti-aging effects (43).
Topically applied vitamin C is also effective as a rejuvenation therapy – it helps in collagen synthesis, thereby slowing down aging (44). Peaches contain vitamin E as well, and it has been found that antioxidative protection for the skin is higher with the combination of vitamins C and E (45).
13. Help Reduce Stress
Benefits Of Peaches
As per a report published by the University of Kentucky, peaches act as good stress relievers. They also help reduce anxiety (46). In fact, peach is called the ‘fruit of calmness’ in Hungary.
[ Read: Ways To Reduce Stress ]
14. Promote Brain Health
Peaches are good sources of folate that promotes brain health (47).
15. Enhance Immunity
Peaches are rich sources of vitamin A, a nutrient that helps regulate the immune system (48). Another nutrient that makes peaches great foods for boosting immunity is vitamin C (49). If you don’t happen to be a fan of oranges but still want their immune-strengthening benefits, peaches can be a good alternative (50).
16. Promotes Stronger Bones And Teeth
The vitamin C in peaches, apart from having numerous other benefits, also helps build bones and teeth (51). Vitamin C, along with iron, can help reduce lead absorption. This is required for the proper growth of tissues, repairing of cartilages, and the strengthening of the bones and teeth (52).
The vitamin A in peaches also helps in promoting the health of bones and teeth (53).
17. Is Beneficial During Pregnancy
Benefits Of Peaches
Wondering, what are the benefits of peaches during pregnancy? Well, peaches are a nutritional powerhouse and a great way to take care of the nutrient needs of you and your baby.
During pregnancy, the related hormones can slow down the movement of your intestines. This can lead to constipation. Peaches, being rich in fiber, can help solve this issue (54).
Peaches are also rich in folic acid that is crucial for the development of a healthy baby. It helps prevent serious birth defects (55).
18. Treats Candida Fungus
As per a Tunisian study, the polyphenols and flavonoids in peaches can play a major role in treating Candida fungus (56). It also contains condensed tannins that offer protection against Candida.
That’s about the benefits. And now, to the ‘fun’ side of peaches. The facts about the fruit you probably never knew!