Peaches are a type of fruit which originated from China and was brought to Persia and the Mediterranean. They are a type of stone fruit, categorised by its central ‘pit’, the seed and the surrounding flesh of the fruit. Peaches are related to apricots, plums and cherries. Although peaches can be obtained throughout the year, its peak season is usually during the summer seasons.
Not only are peaches delicious, they are also packed with nutrients and have been proven in the field of Medicine to be beneficial for a healthy diet. Here’s a non-exhaustive list of
Improves Digestion
An important aspect of a healthy and balanced diet is the presence of fibre. The fruit of a peach contains both soluble and insoluble fibres and a medium-sized peach can contain about 6 to 9% of the daily recommended fibre intake.
Insoluble fibres aid in bulking up stools and causing it to pass through the gut more easily, preventing constipation.
On the other hand, soluble fibres are important in stabilising sugar and cholesterol levels in the body. Having a good source of soluble fibres like peaches will help lower the risk of developing a myriad of diseases such as heart attacks and diabetes, to name a few.
Reduces Inflammation
As previously mentioned, peaches are rich in soluble fibres. These soluble fibres have also been proven to be a source of prebiotics, which are nutrients that support the growth of healthy bacteria in the gut. These bacteria will in turn produce beneficial short-chain fatty acids to promote gut health, reduce inflammation and improve the symptoms of disorders of digestion like Crohn’s disease or ulcerative colitis.
Good for Eyesight
Fibres are not the only nutrients contained in a peach. Peaches also contain vitamin A and a medium-sized fruit is able to provide around 10% of the daily recommended intake. Vitamin A promotes good vision and aids in low-light settings. A deficiency of this vitamin is one of the causes of night-blindness.
The beta-carotene found in the fruit can also lower the risk of macular degeneration, one of the causes of blindness in the elderly population.
Boost the Immune System
A medium-sized peach contains around 15% of the recommended daily vitamin C intake. Vitamin C is beneficial for the production of white blood cells in the body, one of the main components of the immune system. Vitamin C is also a powerful antioxidant which aids in the removal of harmful free radicals, which in turn maintains the integrity of cells in the body. Vitamin C is also transported to the skin, where its antioxidant properties can support the skin’s defence.
The vitamin A within a peach is also beneficial for the immune system. Vitamin A improves the quality of mucous membranes within the body, especially along the respiratory tract. A stronger mucous membrane will provide good protection against foreign particles like bacteria and viruses that may try to penetrate into the bloodstream.
Choosing Peaches
Peaches are a good addition to a healthy diet, and although they are not a common local fruit, they can be found quite often in supermarkets during the summer months in the middle of the year. Firm peaches are unripe and the ripe ones are usually slightly soft under the gentle pressure of the thumb. Buying firm peaches are fine, but should be left on the counter for a day or two to ripen. If not consumed immediately, storing them in the refrigerator will prolong its shelf life.
It is important to note that while canned peaches are an option, do remember to read the labels to prevent added sugars, as most canned fruits are soaked in sugar-based water. Too much of one healthy food in the diet can become unhealthy.
A balanced diet is always the best option and everything must be consumed in moderation. Always seek professional advice before starting any extreme diet or exercise programs to achieve the most beneficial results in the long run.
