Peach Nutritional And Health Benefits

Source

About Peaches

Latin Name : Prunus persica

In India, peach is called Aadu or Aadoo.

Peach is native to China and South Asia and has been cultivated for over 3000 years. The species name is derived from Persia since it was cultivated widely over there.

Nectarines belong to the same species as peaches, the essential difference between the two being that nectarines have smooth skin while peaches have velvety or fuzzy skin.

The peach tree grows from about 15 feet to 30 feet tall and lives for about 12 years. They need ample sunshine but also need a chilling period, for some important chemical reactions to take place and which varies from 600 to 1000 hours before they go into dormancy so that they can grow vigorously after this period.

The peach fruit has a single seed surrounded by a hard shell and is called a stone.

Peaches are of 2 types :

  • Clingstones - The stone in this type clings to the flesh.
  • Freestones - The stone in this type can be easily separated from the flesh.

The flesh of peach may be soft and very juicy or it may be firm and less juicy and the color may vary from white to yellow to red.

Freestones are normally eaten while clingstones are used for canning. Some peaches are donut shaped and therefore called donut peaches.

In many countries around the world peaches traditionally hold a cultural significance which has also been symbolized in their works of art and folk tales.

Peach is the state fruit of Georgia. China is the leading producer of peaches.

Peach fruit is widely used in the manufacture of skin creams and beauty packs. they are also used in pies, charlottes, tarts, desserts, jams and jellies


flowering peach tree
flowering peach tree | Source

Peach Nutrition Facts

Some nutritional benefits of peaches are :

  • They are low in calories having about 39 calories/100 grams.
  • They are free of cholesterol and saturated fat.
  • Peaches contain moderate amounts of Vitamin A & C providing about 11% daily value/100 grams of each and betacarotene.
  • Peach also contains low levels of Vitamin E (5% of the daily value) and Vitamin K about 2% of the daily value/100 grams.
  • They are free of sodium.
  • Peach also contains moderate amounts of copper (7.5% of the daily value) and some levels of the minerals iron, magnesium, manganese, phosphorus and zinc.
  • It also contains several Bcomplex vitamins at low levels.
  • Peach contains the polyphenol antioxidants lutein, zeaxanthin and cryptoxanthin.
  • ORAC value of peach is 1814 THE/100 grams.

donut peaches
donut peaches | Source

Peach Nutrition Facts

 
Peaches (Prunus persica), Fresh, Nutritive value per 100 grams
 
 
(Source: USDA National Nutrient data base)
 
Principle
Nutrient Value
Percentage of RDA
Energy
39 Kcal
2%
Carbohydrates
9.54 g
7%
Protein
0.91 g
1.50%
Total Fat
0.25 g
1%
Cholesterol
0 mg
0%
Dietary Fiber
1.5 g
4%
Vitamins
 
 
Folates
4 mcg
1%
Niacin
0.806 mg
5%
Pantothenic acid
0.153 mg
3%
Pyridoxine
0.025 mg
2%
Riboflavin
0.031 mg
2.50%
Thiamin
0.024 mg
2%
Vitamin A
326 IU
11%
Vitamin C
6.6 mg
11%
Vitamin E
0.73 mg
5%
Vitamin K
2.6 mcg
2%
Electrolytes
 
 
Sodium
0 mg
0%
Potassium
190 mg
4%
Minerals
 
 
Calcium
6 mg
0.60%
Copper
0.068 mg
7.50%
Iron
0.25 mg
3%
Magnesium
9 mg
2%
Manganese
0.61 mg
3%
Phosphorus
11 mg
2%
Zinc
0.17 mg
1.50%
Phyto-nutrients
 
 
Beta-Carotene
162 mcg
--
Beta-Crypto-xanthin
67 mcg
--
Lutein-zeaxanthin
91 mcg
--
peach flowers
peach flowers | Source

Health Benefits Of Peaches

  • According to a research report published peaches are effective in preventing the growth of breast cancer cells. The antioxidants neocholorogenic acid and chlorogenic acid is contained in good amounts in peaches. These are exceptionally powerful anti inflammatory anti oxidants that scavenge free radicals and offer a host of benefits like reducing the risk of cancers, heart disease, diabetes etc.
  • Peaches help the digestive system to function correctly, the fiber acting to prevent issues of digestion and constipation while also promoting growth of the good bacteria in the colon and reducing risk of colon cancer.
  • The fiber also helps to lower cholesterol levels and along with the potassium it helps to maintain healthy blood pressure levels, preventing the formation of plaque in the arteries and reduce risk of heart disease.
  • Studies reveal that peaches contain bioactive compounds that keep away cardiovasular disease and obesity related diabetes.
  • The minerals especially potassium and iron help to maintain the balance of fluid and electrolytes in the body as well as help in the cells' healthy functioning.
  • Peaches help to maintain a healthy weight by virtue of it being a low calorie, no fat, food and is especially useful to those watching weight.
  • The polyphenolic anti oxidants also help in preventing age related issues with vision like macular degeneration while the antioxidant vitamins A & C help maintain a healthy skin.
  • Peach has alkaline and diuretic properties and thus helps to flush out toxins and tone up the kidneys and bladder. It also prevents issues of formation of stones in these organs.
  • The various vitamins and minerals help to keep the body's defence system strong, maintain good nerve function, as well as combat any disease threat.
  • Peaches also benefit in reducing inflammation and related pain in rheumatism and arthritis.
  • Peaches have long been revered by the Chinese as a fruit that gives longevity.

Precaution

Avoid consuming the pit as it contains the toxic compound hydrocyanic acid that could be fatal in large doses.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Peach Phirni ( Rice Pudding) Recipe

Fresh Peach Candy - Peach Gelee Recipe - Jellied Peach Sweets

Peach Cobbler Recipe: Old Fashioned & Homemade with A Buttery Pie Crust

Peach Strudel Recipe

© 2013 Rajan Singh Jolly

More by this Author


Comments 31 comments

mperrottet profile image

mperrottet 3 years ago from Pennsauken, NJ

Glad to know peaches are so good for you as it is one of my favorite fruits. Some of these recipes included look great. Voted up, useful, interesting and sharing.


billybuc profile image

billybuc 3 years ago from Olympia, WA

I am happy to report that we just planted a peach tree, and of course now I feel very smart for doing so since you just pointed out how healthy they are for us. :) Thank you my friend and well done.


carol7777 profile image

carol7777 3 years ago from Arizona

I so glad peaches are so nutritious..I love them and wait for summer when I can have one everyday. Recipes look good but I just like them plain. Voting up and sharing.


Eiddwen profile image

Eiddwen 3 years ago from Wales

Wow rajan another wonderful share in this series ;I have saved them all and vote up.Thank you so much for sharing and enjoy your day.

Eddy.


Bake Like a Pro profile image

Bake Like a Pro 3 years ago

What a great and detailed article rajan. I love peaches, good to know so much about them. I also like the recipe videos. Pinned and sharing. Thank you :).


xstatic profile image

xstatic 3 years ago from Eugene, Oregon

Nectarines and peaches are two of my favorite fruits. I never get enough when they are in season locally. Nive to know that they are so nutricious as well.


vocalcoach profile image

vocalcoach 3 years ago from Nashville Tn.

The delicious looking peach photo made my mouth water. How I love peaches! I'm glad you wrote this hub with all of this wonderful and useful information. And I didn't know about the pit being toxic. Wow - very important to learn this.

Beautifully done my friend. I look forward to each new hub you present on nutrition. We all need to know about the benefits of fruits and vegetables. You give us a great service!


MarleneB profile image

MarleneB 3 years ago from Northern California, USA

I would have to say that of all of the fruits I have tasted, peaches are my favorite. And, it is good to know they have such nutritional value. Thank you for the recipes. Peach cobbler is my favorite pie to make.


wetnosedogs profile image

wetnosedogs 3 years ago from Alabama

I realize I must eat more fruit as I read your hubs.

Such a pretty flowering tree!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Margaret - glad to know you like the recipes. Thanks for the visit, votes and sharing.

@ Bll - that is wonderful to hear my friend. If I happen to be there a few years hence, I could taste some of them. Always good to hear from you.

@ Carol - having fruits or vegetables in their natural state as far as possible is the best. Thanks for the vote and share.

@ Eddy - thanks for the support, the visit and votes. Have a nice day.

@ Bake Like a Pro - glad you like the info and videos. Appreciate the visit and shares.

@ xstatic - great to know you like these wonderfully healthy fruits. I'm glad you like the presented info. Thanks.

@ Audrey - thanks for your encouraging comments. It makes me try to do better each time. Thanks.

@ Marlene - Thanks and its good to see there are so many friends who like peaches.

@ wetnosedogs -thanks my friend. I'm glad I motivated you. Much appreciated.


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home

well written hub on peaches. Done a great job. Voted up


old albion profile image

old albion 3 years ago from Lancashire. England.

Well done Rajan. Another fine hub. You do indeed have a mastery of your subject. Pictures and presentation are excellent as usual.

Graham.


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Incredible make sme want o have one right now and the aroma of this fruit is such a wonder


younghopes profile image

younghopes 3 years ago from India

yet another informative hub of yours, nice reading it, i love to eat peaches but never knew that they were so useful, thanks for sharing, voted up


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ peach purple - thanks.

@ Graham - Thanks, you are too kind.

@ Devika - thanks for appreciating.

@ Shadaan - thanks for stopping by. Glad you like these hubs.


Brett.Tesol profile image

Brett.Tesol 3 years ago from Somewhere in Asia

It's good to know that all that is very healthy, doesn't have to taste bad. Juicy peaches always remind me of summer and are delicious!

Shared, up, interesting and useful.


truthfornow profile image

truthfornow 3 years ago from New Orleans, LA

I didn't realize all the health benefits to peaches. I am not big on fruit and have to force myself to eat it. You have inspired even more to start eating more fruit. Very detailed and well down.


moonlake profile image

moonlake 3 years ago from America

Love peaches and look for the best I can find when summer comes. My mom makes a good peach cobbler. Voted up.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Brett - thanks for the read, votes and sharing. Thanks for the continued support.

@ truthfornow - very satisfying to know you've been inspired to eat more of fruits. Thanks for the comments and visit.

@ moonlake - Thanks and good to know your mom is good at making peach cobbler.


Bake Like a Pro profile image

Bake Like a Pro 3 years ago

By the way, how come your hubs don't have "pinterest" rajan? I have started pinning articles and they circulate like crazy for creating traffic to the site (not my site but in general). Pinning is my bookmarking to find the articles later :).


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Bake Like a Pro, it's strange I too don't see it right now. but I've had some one pinning my hubs so I guess the buttons keep coming and going. Not sure, why though?

Well, thanks for the visit, my friend.


Au fait profile image

Au fait 3 years ago from North Texas

I remember when I was growing up my mother would always order peaches by the crate and she would insist they be Colorado peaches. I actually lived in Western Colorado for a couple of years and I will say that the peaches from there really do have the best flavor. I love fresh ripe peaches with just a sprinkling of brown sugar on them. When they're ripe they are sweet and juicy and need very little in the way of additional sweetening.

You have listed so many advantages to eating peaches! I love them, but I think I need to eat lots more of them to gain their benefits.

Voted up and useful!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Au fait, good to know you have been eating peaches and have been inspired to eat more. Thanks for sparing time to read and I appreciate the votes.


tebo profile image

tebo 3 years ago from New Zealand

A great overview of the benefits of peaches. I enjoyed reading this article and enjoyed learning of all the benefits of this fruit.


Rosemay50 profile image

Rosemay50 3 years ago from Hawkes Bay - NewZealand

Love peaches and it is peach season here right now. Thank you for pointing out their benefits and I love the way you usually include recipes too.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ tebo. Good to know you liked the info. Thanks .

@ Rosemary - thanks. Maybe you could try out some new recipes.


Paul Kuehn profile image

Paul Kuehn 3 years ago from Udorn City, Thailand

rajan,

This is another awesome hub which has some super photos. I haven't had peaches in some time, so this hub is really making me long for them. When I lived in northern Ohio, we had a small peach tree in the back yard. The birds really loved eating them. I also remember my mother canning peaches when I was a boy. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Paul for the read and sharing. Am glad this stirred pleasant memories for you.


Manpreet 3 years ago

Great Job Rajan, Keep posting !

A very good detailed listings !, Thanks !!


Peggy W profile image

Peggy W 3 years ago from Houston, Texas

My parents had a peach tree in their yard when they first moved to Texas and my husband and I have also had some in one of our yards. Good information about the health benefits of peaches and happy to give votes up, share and pin.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for all the votes and sharing, Peggy. Having peach trees in the yards must have been quite an experience.

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