Peaches come under the stone fruits category due to their white or yellow flesh being encased in a shell with a seed inside. Peaches can be enjoyed in multiple ways – raw, baked or even in the form of juice. You should include them in your diet not just for their sweet flavour, but also because they have numerous health benefits. They are low in calories and fat, which can help in weight loss. The nutritious fruit is also high in fiber that is good for your gut health. They may even lower risk of certain types of cancer. Read on to know the health benefits of peaches.

What are the health benefits of peaches?

Peaches are full of nutrients, making them a superfood. Here are their benefits:

1. Digestive health

About 100 grams of raw peach has 1.5 grams of fiber, according to the United States Department of Agriculture. This fiber content is pivotal for promoting healthy digestion, says clinical dietitian Devananda VM. It tackles problems like diarrhea, and constipation, as it ensures smoother digestion and bowel movements.

2. Weight-loss aid

The low-calorie and low-fat nature of peaches, coupled with their fiber content, make them a good choice for weight loss. Their ability to promote feelings of fullness and aid digestion through fiber is important for those aiming to lose weight.

3. Eye health support

Rich in vitamin A and beta-carotene, peaches are good for eyes, says the expert. Their presence helps maintain good vision and significantly reduces the risk of cataract, which is clouding of the eyes’ lens.

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4. Skin protection

Peaches offer a shield against harmful ultraviolet rays, thanks to antioxidants like vitamin C and beta-carotene. This protection not only preserves the skin, but also enhances its appearance, lending a healthier glow.

5. Anti-inflammatory properties

Peaches contain polyphenols and anti-inflammatory antioxidants that help in reducing inflammation. By inhibiting the release of histamine and inflammatory cytokines, they provide relief from inflammatory conditions, says Devananda.

6. Immune system boost

Peaches give a boost for the body’s defense system. They strengthen the immune system, warding off diseases such as the common cold and improving overall immunological function.

7. Cancer prevention

During a 2013 research published in the Breast Cancer Research and Treatment journal, postmenopausal women who had at least 2 peaches in a day had a lower risk of breast cancer. Antioxidants found in peaches, including vitamin C and phenolic compounds, stand as guardians against cancer.

8. Heart health support

If you have potassium deficiency, you should eat peaches. About 100 grams of raw peach has 122 mg of potassium, as per the USDA. Potassium can help regulate your blood pressure and help in maintaining a healthy heart.

9. Support for pregnant women

Peaches containing vitamin C and folate are healthy for pregnant women. These nutrients not only boost the immune system, but also aid iron absorption, contributing to overall maternal and fetal health.

How to include peaches in diet?

Eating about two small peaches in a day can be beneficial. If you don’t want to directly take a bite of the fruit, include them in your diet in the following ways:

• Enjoy them sliced in yogurt or oatmeal for a nutritious breakfast.
• Blend them into smoothies.
• Add them to salads for a burst of sweetness.
• Grilling peaches enhances their flavour, and they can even be used in chutneys.

Fresh vs canned peaches

Canned peaches are just as nutrient-rich as their fresh counterparts, says the expert. But while buying canned peaches, consider factors like the type of syrup (heavy, light, or natural), whether they are packed in juice or syrup, the expiration date for freshness, and check the condition of the cans for any dents or damage.

Consuming large amounts of canned peaches packed in syrup could lead to increased sugar intake, which may contribute to weight gain, dental issues, or blood sugar spikes in people with diabetes.

What are the side effects of peaches?

Peaches have carbohydrates. So if you are diabetic, don’t make eating this fruit a daily habit. As for the others, peaches are generally safe to consume, but some people may experience allergic reactions, particularly if they have a sensitivity to the fruit, says the expert.

Symptoms of peach allergies can include:

• Itching or swelling in the mouth, throat, or lips
• Hives
• Digestive discomfort

Eating peaches can be good for your skin, eyes, gut health and more. But make sure to have them in moderation, especially if you have diabetes.