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Peach Nutritional and Health Benefits

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

Latin Name : Prunus persica

In India, peach is called Aadu or Aadoo.

Latin Name : Prunus persica

In India, peach is called Aadu or Aadoo.

About Peaches

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 is 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 colour may vary from white to yellow to red.

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

Peach Nutrition Facts

  • 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 B complex vitamins at low levels.
  • Peach contains the polyphenol antioxidants lutein, zeaxanthin and cryptoxanthin.
  • ORAC value of peach is 1814 THE/100 grams.

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

--

Precaution

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

Health Benefits Of Peaches

  • According to a research report published peaches are effective in preventing the growth of breast cancer cells. The antioxidants neo chlorogenic acid and chlorogenic acid are contained in good amounts in peaches. These are exceptionally powerful anti-inflammatory antioxidants 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 fibre acting to prevent issues of digestion and constipation while also promoting the growth of the good bacteria in the colon and reducing the risk of colon cancer.
  • The fibre 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 cardiovascular 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 antioxidants also help in preventing age-related issues with vision like macular degeneration while the antioxidant vitamins A & C help maintain 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.

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.

Some Of My Other Hubs On Healthy Foods

  • Flaxseed For Health
    Flaxseeds and flaxseed oil are not only very nutritious but healthy too. Read about the benefits of flaxseed for health...
  • Health Benefits Of Eggplant
    Egg plant has among the many phytonutrients, two very important ones - nasunin and chlorogenic acid that make it very healthy vegetable. Read on to know about the many health benefits of egg plant...
  • Peanut Health Benefits
    Not only are peanuts one of the cheapest sources of good protein for us, they are invaluable for health. Find the many peanut health benefits, by reading on...
  • 6 Benefits Of Fish Liver Oil
    Cod liver oil, has been traditionally used for its many benefits to health. To know more about the health benefits of cod liver oil, which has been rightly called a superfood, read on...
  • Health Benefits Of Cashews With Nutritional Facts, Cashew Recipes With Videos
    Cashews are one of the healthy foods that inspite of being high in fats and calories provide a lot of health benefits. Read on to learn about the health benefits of cashews...

References

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

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly

Comments

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 05, 2013:

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

Peggy Woods from Houston, Texas on June 04, 2013:

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.

Manpreet on May 18, 2013:

Great Job Rajan, Keep posting !

A very good detailed listings !, Thanks !!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 16, 2013:

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

Paul Richard Kuehn from Udorn City, Thailand on April 15, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 13, 2013:

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

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

Rosemary Sadler from Hawkes Bay - NewZealand on March 13, 2013:

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.

tebo from New Zealand on March 13, 2013:

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

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 10, 2013:

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.

C E Clark from North Texas on March 09, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 08, 2013:

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.

Bake Like a Pro on March 08, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 08, 2013:

@ 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.

moonlake from America on March 07, 2013:

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

Marie Hurt from New Orleans, LA on March 07, 2013:

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.

Brett C from Asia on March 07, 2013:

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.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 07, 2013:

@ peach purple - thanks.

@ Graham - Thanks, you are too kind.

@ Devika - thanks for appreciating.

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

Shadaan Alam from India on March 07, 2013:

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

Devika Primić from Dubrovnik, Croatia on March 07, 2013:

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

Graham Lee from Lancashire. England. on March 07, 2013:

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

Graham.

peachy from Home Sweet Home on March 06, 2013:

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

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 06, 2013:

@ 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.

wetnosedogs from Alabama on March 06, 2013:

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

Such a pretty flowering tree!

Marlene Bertrand from USA on March 06, 2013:

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.

Audrey Hunt from Idyllwild Ca. on March 06, 2013:

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!

Jim Higgins from Eugene, Oregon on March 06, 2013:

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.

Bake Like a Pro on March 06, 2013:

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 :).

Eiddwen from Wales on March 06, 2013:

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.

carol stanley from Arizona on March 06, 2013:

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.

Bill Holland from Olympia, WA on March 06, 2013:

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.

Margaret Perrottet from San Antonio, FL on March 06, 2013:

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.