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Nutritional warning: One peach (150 grams) contains

Rich in many nutrients, peaches are widely eaten fresh and are also cooked in pies and used in desserts and jams. But that’s not all, peaches are also known for their various health benefits, including their potential antioxidant properties anti-inflammatory effectsand contributions to heart health and skin health.

Therefore, if you wish to enjoy peaches, here is everything you need to know about this juicy fruit.

The nutritional profile of a peach

The nutritional profile of a medium sized peach (about 150 grams) can vary slightly, but generally contains the following nutrients, as shared by Sameena Ansari, Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad.

Calories: about 60
Carbohydrates: about 15 grams
Fiber: about 2 grams
Protein: about 1 gram
Fat: Almost negligible, less than 1 gram
Vitamin C: provides approximately 10% of the recommended daily intake
Vitamin A: Provides small amounts, mostly in the form of beta-carotene
Potassium: about 200 milligrams
Other vitamins and minerals: Peaches also contain small amounts of vitamin E, vitamin Kniacin, vitamin B6, folic acid, magnesium, phosphorus and manganese.

The fiber and potassium content in peaches may contribute to heart health. A diet high in fiber can help lower cholesterol levels, while potassium helps regulate blood pressure. (Photo source: Freepik)

Health benefits of peaches

Ansari also shared the various health benefits of peaches with us. I am:

1. Packed With Nutrients:
Peaches are a good source of essential vitamins, minerals and antioxidants, which play a crucial role in supporting overall health.

2. Fiber Content: Peaches contain dietary fibers, which aid digestion and promote intestinal regularity.

3. Antioxidant Properties: Peaches are rich in antioxidants, including C vitaminwhich can help protect against cellular damage caused by harmful free radicals.

4. Heart Health: The fiber and potassium content in peaches may contribute to heart health. A diet high in fiber can help lower cholesterol levels, while potassium helps regulate blood pressure.

5. Anti-inflammatory properties: Peaches contain some compounds with potential anti-inflammatory effects, which may be helpful in reducing inflammation in the body.

6. Skin Health: The antioxidants in peaches, like vitamin C, help protect the skin from oxidative stress and can help keep it healthy.

7. Eye Health: The presence of beta-carotene in peaches is associated with promoting eye health and reducing the risk of age-related macular degeneration (AMD).

8. Hydration: Peaches have a high water content, which can help keep your body hydrated.

: The presence of beta-carotene in peaches is associated with the promotion of eye health and the reduction of the risk of age-related macular degeneration (AMD). (Photo source: Freepik)

Can diabetics eat peaches too?

Yes, diabetic patients can eat peaches in moderation. While peaches can be included in a diabetic diet, it’s important to consider the overall carbohydrate content and monitor it blood sugar levelsshared Ansari.

She added that it is recommended that you consult a healthcare professional or registered dietitian for personalized advice on incorporating peaches into a diabetic meal plan.

Things to keep in mind

When consuming peaches or any food, it’s important to consider the following things, as shared by Ansari:

1. Allergies: Some individuals may have allergies or sensitivities to peaches or related fruits. If you have known allergies, it is essential to avoid peaches or consult a doctor.

2. Pesticide residues: Peaches are on the dirty dozen list, which means they can have higher levels of pesticide residue. Washing and peeling the peel or opting for organic peaches can reduce your exposure to pesticides.

3. Maturation: Choose ripe peaches that are slightly soft to the touch and have a sweet scent. Ripe peaches tend to have higher antioxidant levels.

4. General Diet: Peaches are nutritious, but they should be eaten as part of a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats.

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