10 Unexpected Health Benefits of Peaches

Peaches are best known as one of the tastiest fruits around, but they also offer some health benefits that you might not have expected. Peaches are full of natural antioxidants and nutrients, including vitamin C, potassium, beta-carotene, and pectin. If you’re looking to find out more about the health benefits of peaches or want to find out how you can incorporate more into your diet without going overboard, read on to discover the top 10 unexpected health benefits of peaches.

1) Peach Fights Inflammation

While you might reach for an ibuprofen or naproxen to quell your post-workout pain, peaches offer a natural alternative that may help fight inflammation. A study published in Food Research International suggests that a bioactive compound found in peaches and other fruits known as anthocyanins fights inflammation by blocking cyclooxygenase enzymes. These enzymes have been linked to causing joint pain, headache, and rheumatoid arthritis.

 

2) Boosts Immune System

A 2013 study published in the journal Nutrition Research found that eating two servings per week of peaches and nectarines may enhance immune system response. The study included 84 healthy women who were randomized to either a control group or an experimental group. For four weeks, all participants consumed 30 grams, or about one peach, twice per week. At baseline and at four weeks, blood samples were collected and levels of interleukin-6 (IL-6), an inflammatory marker associated with cardiovascular disease risk, was determined. Researchers found that serum IL-6 levels in healthy nonsmoking women significantly decreased after intake of peaches compared to pre-study levels.

 

3) Helps Prevent Cancer

The peach is an excellent source of vitamin C, a powerful antioxidant that may help prevent cancer. The fiber in peaches may also offer protection against colon cancer, according to research in animal models. In addition, peaches are high in phytonutrients like quercetin and kaempferol, two flavonoids that may guard against certain cancers. Just one cup of sliced peaches provides about 20 percent of your daily recommended intake for vitamin C—that’s more than three times what you’ll get from a medium orange!

 

4) Improves Digestion

Do you love fruit and hate vegetables? Do you turn to a bag of chips as a between meals snack? If so, eating more peaches can help improve your digestion. In fact, studies have shown that eating more fruits and vegetables may significantly improve gut health by increasing probiotic microorganisms in your intestines. Probiotics like bifidobacteria and lactobacilli are not only good for digestion but also may play a role in reducing inflammation, decreasing cancer risk, boosting your mood, and even improving weight loss! To add more probiotics to your diet (and to get those sweet peach benefits), eat fermented foods like yogurt, kimchi or sauerkraut every day.

 

5) Reduces Fatigue

If you want to wake up feeling energetic and rejuvenated, try eating peaches—but only if you can find a ripe one. The high levels of carotenoids in peaches (which give them their red, yellow or orange color) help boost your immunity and fight free radicals. But a peach is not just any peach; it has to be ripe for you to reap all these benefits. Ripe peaches are naturally sweet and juicy, which means that they don’t contain as much sugar as most other fruits on our list, making them ideal if you’re watching your weight. Ripe peaches also contain vitamin C and fiber; both have been proven effective at reducing fatigue while simultaneously boosting energy levels.

 

6) Aids in Weight Loss

A large peach has about 100 calories. This means that eating a peach instead of, say, an apple can give you an extra 100 calories worth of energy to burn off throughout your day. (Though if you’re trying to lose weight, it’s best to swap out saturated fats for fruits and vegetables.) Additionally, peaches are high in fiber and water content—and thus low in fat—making them ideal for weight loss. Plus, research suggests that eating fruit regularly is tied to longer life expectancy.

 

7) Strengthens Muscles and Bones

The majority of peach health benefits come from its high amount of vitamins, minerals and antioxidants. Like most fruits, peaches are a good source of vitamin C, which is essential for repairing damaged tissue and bones and strengthening our immune system. Additionally, eating peaches can help prevent osteoporosis and brittle bones later in life. Because they contain ample amounts of vitamin A and potassium, peaches are an excellent fruit for muscle strength.

 

8) Regulates Blood Sugar Levels

The high fiber content of peaches slows digestion, ensuring that blood sugar levels remain stable. This makes peaches a great fruit for those with diabetes or pre-diabetes. To achieve maximum peach benefits in terms of regulating blood sugar levels, opt for whole fruit instead of juice – which is stripped of its dietary fiber. Fiber helps us feel full faster and longer.

 

9) Prevents Skin Damage from the Sun

Since peaches are packed with skin-protecting antioxidants, consuming them helps prevent sun damage from occurring. Additionally, vitamin C in peaches is also able to improve collagen levels in your skin and keep it firm by boosting production of elastin. If you have sensitive skin, eating peaches can also help calm any redness or irritation that may be present. Also, since peach extract is a natural sunblock, applying some on your face before heading out into bright sunlight can help protect your delicate facial skin as well.

 

10) Keeps Teeth Healthy

Did you know that peaches are one of nature’s best sources of beta-carotene? This nutrient helps keep your teeth healthy. We all know about brushing our teeth, but did you know that you can also benefit from consuming a peach each day? Teeth can develop plaque build-up from a number of things including sugars and carbohydrates. Beta-carotene is an anti-oxidant, meaning it can neutralize free radicals in your mouth to protect your teeth and gums. A study conducted by University College Cork found that consuming antioxidant rich foods such as peaches actually reduced plaque buildup by as much as 30%.

So, we should make the fruit an essential part of our diet for getting maximum health benefits of peach.