Peaches are delicious, attractive fruits with velvety red and yellow skin. The originated in China, and were brought to the West by Alexander the Great and the Romans. The Spaniards brought them to the Americas during the 16th century. Peaches have a place in Chinese legends as being fruits which bestow immortality. The peach is related to other stone fruits such as apricots, almonds, plums and cherries.
One raw medium peach has 50 calories, 0.5 grams of fat, 0 grams of cholesterol and sodium, 15 grams of carbohydrate, 13 grams of sugar, 2 grams of fiber and 1 gram of protein. It provides 6% of your daily vitamin A needs and 15% of daily vitamin C needs.
One medium peach also contains 2% or more daily value of vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc and copper, according to medicalnewstoday.com.
Wonderfully delicious peaches are low in calories (100 g just provide 39 calories), and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals, and vitamins, according to medicalnewstoday.com.
The total measured anti-oxidant strength of 100 g peach fruit is 1814 TE (Trolex equivalents).
A large peach provides 17 g of carbohydrates, 3 g of which come from fiber. Fiber is essential to smooth and healthy digestion, preventing constipation and ensuring digestive health. Fiber may also play a role in regulating your cholesterol levels, helping to reduce your risk of developing heart disease. An adult woman should try to consume 25 g of fiber daily, and an adult man 38 g daily.
Fresh peaches are a moderate source of antioxidant, vitamin-C. Vitamin-C has anti-oxidant effects and is required for connective tissue synthesis inside the human body. Consumption of foods rich in vitamin C helps develop resistance against infectious agents, and help scavenges harmful free radicals.
Fresh fruits are also a moderate source of vitamin-A and ß-carotene. ß-carotene is a pro-vitamin, which converts into vitamin A inside the body. Vitamin A is essential for night vision. It is also essential for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.
They are rich in many vital minerals such as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
Peaches contain health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Risks and Precautions
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is best to eat a diet with variety than to concentrate on individual foods as the key to good health.
