Peach is a widely adored delicious juicy fruit and it is
origins from China and now popular in all over the world. In fact, peaches are
a rich source of vitamins, antioxidants, minerals and other chemical contents.
This fruit looks like an apple in shape and naturally juicy with a lovely
aroma. There are a few major nutrition and health benefits of peaches such as:
1. Works against cancer and heart disease: Studies have found that lycopene and lutein in peach helps to prevent muscular degeneration and cancer. It also significantly decreases risk of heart diseases.
2. Peach nutrition: A large peach has fewer than 70 calories, contains 3 grams of fiber and also a good source of vitamins A and C.
3. Kills breast cancer: In testing involves some patients with breast cancer and given a peach and plum extracts. Hence, cancer cells can be reduced and the respondent returned to normal. Thus, peaches can also strengthen the immune system.
4. Toxin cleanser: We take many toxins daily with our daily meals that harm for kidneys. Thus, peaches contain high amount of fiber and potassium that reduces kidney related diseases and lessens the risk of ulcer.
5. Contribute in eye health: Beta carotene is for eye health and lots of people around the world are in sight problem for lacking of beta carotene. Hence, peach fruit can be their hope and peaches are a rich source of beta carotene that improves vision health by increasing circulation of blood in all the body parts.
6. Rich source of antioxidant and fiber: A
study has shown that peaches are a good source of antioxidant and fiber. Indeed,
antioxidant acts works as anti-inflammatory in the body and on the other side
fiber is good for digestion which prevents constipation.
7. Full of vitamins: Peaches are the rich source of multivitamins and minerals. In fact, they have vitamins including A, C, E and K with seven particular minerals like calcium, iron, magnesium, copper, zinc, manganese and phosphorus.
Preparation and serving tips: To get full one peach enjoy it along with skin. You can also slice a peach and remove the seeds and serve with a few drops of lemon juice. Peel the skin then make a small in the base using knife and dip in boiling water for a minute and immediately sticks in cold water. Then peel the skin and serve as fruit salad and fruit cocktail.
Selection and storage: Peaches are available year round and the season for fresh fruits is from May until October. You should look for fresh ones featuring rich colour and still have a slight whitish bloom indicating that they have not been over handled. But avoid ones with excessively soft or with cut and bruises.
See the table below for in depth analysis of nutrients:
Peaches (Prunus persica), Fresh, Nutritive value per 100 g. (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
|
1.5%
|
Total Fat
|
0.25 g
|
1%
|
Cholesterol
|
0 mg
|
0%
|
Dietary Fiber
|
1.5 g
|
4%
|
Vitamins
|
||
Folates
|
4 µg
|
1%
|
Niacin
|
0.806 mg
|
5%
|
Pantothenic acid
|
0.153 mg
|
3%
|
Pyridoxine
|
0.025 mg
|
2%
|
Riboflavin
|
0.031 mg
|
2.5%
|
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 µg
|
2%
|
Electrolytes
|
||
Sodium
|
0 mg
|
0%
|
Potassium
|
190 mg
|
4%
|
Minerals
|
||
Calcium
|
6 mg
|
0.6%
|
Copper
|
0.068 mg
|
7.5%
|
Iron
|
0.25 mg
|
3%
|
Magnesium
|
9 mg
|
2%
|
Manganese
|
0.61 mg
|
3%
|
Phosphorus
|
11 mg
|
2%
|
Zinc
|
0.17 mg
|
1.5%
|
Phyto-nutrients
|
||
Carotene-ß
|
162 µg
|
--
|
Crypto-xanthin-ß
|
67 µg
|
--
|
Lutein-zeaxanthin
|
91 µg
|
--
|
No comments:
Post a Comment