3 Unexpected Benefits of Eating a Peach
Peaches are an extremely popular fruit, and for good reason—they’re sweet, delicious, and extremely versatile in their culinary applications.
But did you know that peaches are also nutritious? Eating peaches can have positive health effects on your cardiovascular system, skin, and more. Here are three benefits of eating peaches that you might not have known about!
1) Peaches contain 15 different vitamins and minerals
Peaches aren’t just sweet, they’re also an excellent source of minerals like copper potassium and magnesium. For example one large peach contains more than 200 percent of your daily requirement for vitamin C and 5 percent or more of vitamins A, B-6 and E.
As far as minerals go, one cup provides about 11 percent or more of your daily requirements for copper and magnesium Vitamin K is another standout nutrient found in peaches; eating them helps boost immunity by assisting in blood clotting.
The combination makes peaches an immune-system booster that can help fight illness when you’re feeling under the weather.
Plus, they taste delicious! If it’s been a while since you last enjoyed fresh fruit, give peaches a try—you might be surprised at how good they are for you.
They’re filling and high in fiber to keep you full longer, but low enough in calories to not blow your diet. Peaches have earned their spot on The World's Healthiest Foods list compiled by researchers at Tufts University.
It’s true: You can eat fruit without guilt because peaches provide both flavor and health benefits that outweigh any drawbacks.
You may not get many other nutrients from most fruits, but with these tasty little gems, it doesn't matter much because peaches have everything you need.
Whether fresh or canned (which typically come without added sugar), enjoy these scrumptious fruits whenever possible to reap their health benefits without going overboard on calories or carbs.
To learn more about healthy eating, check out our list of foods ranked from worst to best. Our free report will break down what nutritionists know about each food so you can easily choose smart options wherever you eat.
In addition, we've created a visual guide showing what 400 calories looks like from popular restaurant meals and snacks so you'll never accidentally order too much again.
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What Makes Peaches So Good for You? By Kelly Osborn / October 25, 2017 What Are These Hidden Benefits of Peaches? By Kelly Osborn / October 25, 2017 Is There Anything Good About Peaches? By Kelly Osborn / October 25, 2017 Write three different meta descriptions based off that title.
How to Eat a Peach and Get All 15 Nutrients by Kelly Osborn / October 25, 2017 Three Unexpected Ways to Improve Your Health With Just One Fruit: Eat a Peach.
2) Peaches can lower the risk of cancer
They’re rich in vitamin C, which is linked to a lower risk of several types of cancer. They also contain phenolic acids, which have been proven to reduce oxidative stress and slow down aging; their high antioxidant levels are linked to a lower risk for certain types of cancer.
Peaches might even help you live longer: A study published in Nutrition Journal found that eating 10 grams (about three-quarters of peaches daily resulted in an 8 percent reduction in deaths from all causes over 12 years.
And they keep you hydrated: Because they’re 80 percent water, peaches are ideal thirst-quenchers.
One medium peach contains about 90 milliliters of water—that’s close to half your body weight! So if you want a healthy drink with staying power, grab a peach instead of reaching for another glass of juice or soda.
It’ll help curb your hunger too: With less than 50 calories per fruit, peaches are low in sugar and offer a decent amount of fiber which will help keep you feeling full for hours.
That makes them perfect for those who don't want to load up on empty calories when snacking on something sweet. But wait until it's ripe before biting into one.
The sugars in underripe peaches aren't as readily available as those in fully ripened ones, so avoid unripe fruits at all costs.
Most fresh fruits can be eaten raw, but some need to be cooked first. Peaches are one of those that are best when they’re ripe and ready to eat right off the tree.
But if you don’t have access to your own peach tree or want to enjoy them out of season, you can always buy them canned or frozen.
Be sure to look for ones that are labeled peaches in juice rather than syrup—they'll taste much better! And while you might think canned peaches would taste inferior, it turns out they're just as good as fresh ones—just make sure you choose brands with no added sugar or preservatives.
If you do end up using frozen peaches, be sure they haven't been thawed before cooking; otherwise their texture will change and their flavor will suffer too.
Frozen fruit is often more flavorful than fresh fruit because it's picked at its peak ripeness, thpickedthpickedenen flash-frozen to lock in nutrients and flavor.
We all know that a diet rich in whole grains fruits and vegetables is healthy for us. But there are other foods we eat every day that may not seem so healthy, like salt and coffee.
Find out what these everyday foods can do for your health, from preventing heart disease to keeping cancer away. You may be surprised by what you learn!
3) Peaches can reduce high blood pressure
Peaches are an excellent source of potassium, which helps maintain healthy blood pressure levels. With just one cup (235 ml) of sliced peaches, you’ll get 8% of your daily value for potassium.
if that’s not enough to convince you to try some peaches, eating even more will! One cup (235 ml) has about as much potassium as one banana, which gives 10% DV. Add in all that vitamin C and fiber and it becomes clear: Peaches are good for blood pressure.
That makes them heart-healthy fruits too. Potassium is also important for proper muscle function, and when combined with vitamin C from foods like oranges or lemons can help lower blood pressure naturally.
If you’re already on medication for high blood pressure or want to start controlling your numbers naturally—and especially if you have diabetes—you should speak with your doctor before making any changes to your diet or supplement routine.
But most people can enjoy peaches safely as part of a balanced diet. Just be sure to eat them plain—peach pie filling contains added sugar! Also note that those with kidney disease should talk to their doctors before adding additional potassium to their diets.
While healthy kidneys can filter out excess amounts of potassium, kidneys that aren't working properly might be overwhelmed by increased dietary intake.
The antioxidants in peaches protect against Alzheimer's disease: Peaches contain anthocyanins, plant pigments responsible for their rich red color.
These antioxidants play a key role in brain health because they prevent oxidative stress and inflammation—two factors linked to Alzheimer's disease development. In fact.
researchers have found evidence suggesting antioxidant-rich diets may reduce risk of developing Alzheimer's by as much as 60% It’s estimated almost 5 million Americans suffer from Alzheimer's disease.
so anything we can do to reduce our risk is welcome news indeed! If you want to know more about what foods are best for your brain, check out these 10 Brain Foods That Boost Memory .
Peaches are a good source of vitamin C Vitamin C plays an important role in maintaining healthy connective tissue throughout your body.
That includes everything from your skin and muscles to your bones and blood vessels. As an added bonus, vitamin C also helps boost immunity by fighting off free radicals that cause cell damage—and that makes it especially important during cold season or if you're feeling under the weather.
To get enough vitamin C naturally, make sure you eat plenty of fresh fruits like oranges or lemons along with dark leafy greens like spinach or kale.
Peach pie filling has lots of sugar: While peaches themselves don't have much sugar one cup (235 ml) of peach pie filling contains more than half your daily value for sugar And that's just one cup.
If you want to enjoy peaches as part of a balanced diet, try cutting back on sweetened foods and drinks. If you're trying to lose weight skipping sugary desserts is always a smart idea.
Peach slices are delicious eaten plain or on top of Greek yogurt with chopped walnuts sprinkled on top; they’re also great in smoothies .
One cup (235 ml) only has about 60 calories so feel free to indulge without worrying about extra calories! Peaches are usually best when ripe.
When choosing peaches at the store, look for fruit that is firm but gives slightly when pressed. You can also tell if peaches are ripe by smelling them—they should have a sweet aroma.
To ripen hard peaches at home, place them in a paper bag and leave them out at room temperature for two days. Once ripened, you can store them in your refrigerator for up to five days.
Peach pie filling is another way to enjoy peaches—just be sure you're buying unsweetened varieties! And remember: peach pie filling contains added sugar , so it's not as healthy as eating fresh fruit straight from the tree.
If you want to try using peaches in desserts try baking a peach cobbler instead. This recipe uses whole wheat flour, which provides more fiber than white flour while still giving you a tender crust.
Or make these mini cheesecakes topped with fresh peaches and blueberries. These desserts may contain some added sugar.
But they'll still give you an antioxidant boost and satisfy your sweet tooth without derailing your diet! Peach Pie Filling Ingredients 1/2 cup (1 stick) butter 3/4 cup brown sugar 1 teaspoon ground cinnamon 2 cups sliced peeled peaches 1 9-inch unbaked pastry shell Directions Preheat oven to 375 degrees F (190 degrees C).
In a large saucepan over medium heat, melt butter. Stir in brown sugar and cinnamon until well blended. Add sliced peaches and cook over medium heat until mixture thickens, stirring constantly.
Spoon peach mixture into unbaked pastry shell. Bake at 375 degrees F (190 degrees C) for 20 minutes or until bubbly around edges.
Cool before serving. Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 237 % Daily Value Total Fat 11 g 17% Saturated Fat 6 g 30% Cholesterol 24 mg 8% Sodium 21 mg 1% Total Carbohydrate 37 g 12% Dietary Fiber 2 g 8% Sugars 27 g Protein 2 g 4% Vitamin A 7% Vitamin C 0.
5% Calcium 0.8% Iron 5.7 % Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Peach Cobbler Ingredients 1 cup (125 g) all-purpose flour 1/2 cup (100 g) granulated sugar 1 teaspoon baking powder 1/4 teaspoon salt 3 tablespoons cold butter, cut into pieces 1 egg, beaten 2 tablespoons milk Peach Filling (see above) Whipped cream optional Directions Heat oven to 400 degrees F (200 degrees C).
Lightly grease a 10x15 inch pan. In a bowl stir together the flour, sugar, baking powder and salt. Cut in the butter until crumbly. Mix in the egg and milk just until moistened.
Spread batter evenly in prepared pan. Pour Peach Filling evenly over batter and spread to cover completely. Bake at 400 degrees F (200 degrees C) for 25 minutes or until golden brown.
Cool slightly before serving with whipped cream if desired. Serves 6 to 8 . Recipe Notes Nutritional information is based on one serving using store bought peach filling values will vary depending on how much filling you use.
Peaches are a great source of vitamin A, which is essential for maintaining healthy vision . One medium peach has about 23% of your daily value! Vitamin A also helps keep your skin smooth and supple by supporting cell growth .
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