About The Buzz: Canned Peaches Are Comparable To Fresh
WHAT THEYRE SAYING
The nutritional value of canned peaches is on par with that of fresh peaches.
HOW DO WE KNOW THIS?
Research conducted by Oregon State University confirms that the nutritional value of canned peaches is on par with that of fresh peaches. In a multi-year study, researchers compared the nutrients in fresh freestone peaches and fresh cling peaches with those found in canned cling peaches. Their findings show that:
- Fresh and canned peaches had comparable levels of vitamin E
- Vitamin C levels were found to be almost 4x higher in canned than fresh
- Folate levels were found to be 10x higher in canned than fresh
- Antioxidants were found to be 1.5x higher in canned than fresh
These results mean that consumers can enjoy the benefits of eating peaches year round without worrying about the loss of any nutrients.*
Splendid Peach Cake Made with Canned PeachesUsing Fresh or Canned PeachesGrilling Canned Peaches
More InfoAdditional resources for using canned peaches can be found at California Cling Peach Board, including canned peach recipes and resources for consumers, health professionals, and school foodservice staff.
Journal of the Science of Food and Agriculture, September 11, 2012
Q: Whats The Difference Between Grapefruit Oil And Grapefruit Extract
A: Much of the difference between grapefruit essential oil and grapefruit extract starts with the way theyre processed. Essential oils go through a more rigorous processing than grapefruit extract, in which theyre converted to therapeutic strength. Grapefruit essential oil is used in massages, yoga, and mindfulness activities. It may also be used in a diffuser or diluted for use on the skin for a rejuvenating effect. Grapefruit extracts, on the other hand, are used as supplements for your health. Its always a good idea to ask your doctor before using grapefruit oil or extracts.
What Vitamins Do Peaches Have
When youre looking for a healthy and filling snack, you cant go wrong with a peach.With only 58 calories and no fat in a medium-sized peach, youll get energy-providing carbohydrates, dietary fiber and a variety of minerals such as potassium.But thats not where the benefits stop. Peaches are packed with antioxidant vitamins, B vitamins that support metabolism and vitamin A for your eyes.
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May Help Fight Inflammation
Peaches are rich in antioxidants, especially vitamin C. Antioxidants seek and destroy free radicals, which result from oxidation in the body and can lead to heart disease, stroke, cancer, and other chronic inflammatory diseases.
Vitamin C is perhaps one of the most well-known antioxidants. In addition to its antioxidant properties, vitamin C aids in boosting immunity and cell repair, including wound healing and anti-aging effects.
Grapefruit Nutrition: A Guide To Calories Vitamins And More In Grapefruit
Grapefruits are a highly nutritious fruit that are easy to integrate into your diet. Grapefruit nutrition is significant because the fruit provides many vitamins, minerals, hydration, and potential health benefits. Grapefruits are one of the most popular modern citrus varieties. As a citrus fruit, grapefruit is chock full of vitamin C and other nutrients that are essential for health.
You may be wondering about grapefruit nutrition, whether the grapefruit is a healthy snack, or how to integrate it into your diet. Read on to find out all you need to know before trying this delicious, sweet-sour citrus for the first time or making it a regular treat.
Q: Is Grapefruit Good For Your Skin
A: Grapefruit is added to many over-the-counter beauty products as both an antioxidant-rich extract and for its citrusy scent. It may also be good for your skin by helping to prevent free radical damage. Youll want to avoid applying pure essential oils to your face though make sure you dilute a few drops in a carrier oil first.
You Can Get A Boost In Your Immune System
Peaches support immunity in three ways. White and yellow peaches can contain between 4.15 to 14.2 milligrams of vitamin C per 100 grams, per an October 2020 Foodsstudy. Several types of immune cells need this nutrient for their production, function, and protection.
Additionally, the vitamin A in peaches helps form the mucous membranes in your respiratory tract. Stronger membranes form better protective barriers to keep germs out of your bloodstream. Peaches also defend immunity by way of their natural antimicrobial properties, as noted by a January 2017 Frontiers in Microbiologystudy.
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Adverse Effects From Too Many Peaches
As with most foods, too much of a good thing can be bad. The health benefits of peaches are there, but so are the health risks if you eat too many of them.
Here are a few consequences of overdoing peach nutrition.
Too Many Antioxidants
Youve read that antioxidants help your immune system. Too many antioxidants, however, will put you at risk of heart disease, stroke, and certain cancers.
If you already have cancer, you could actually. worsen your condition. Theres evidence to suggest that high levels of antioxidants can cause certain cancer cells to spread.
Too Much Fiber
If you recall, studies have shown that fiber makes you full longer. Theres a reason for that.
Fiber doesnt fully digest after consumption. Peaches with as little as 2.3g of fiber help move food through your digestive tract.
Eating too many high-fiber foods will upset your stomach and gastrointestinal tract. Instead of providing relief for abdominal problems like constipation, diarrhea, bloating, and others, high amounts of fiber will only worsen those problems.
Too Much Potassium
Its true that the potassium in peaches lowers high blood pressure. However, too much potassium in your diet will lower your blood pressure dangerously, leading to hypotension.
Hyperkalemia is another risk of consuming too much potassium. Its symptoms involve heart palpitations, chest pain, trouble breathing, and, in severe cases, paralysis.
A few symptoms of a peach allergy include:
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What Vitamins And Minerals Are In Peaches
Donna is an accomplished writer of various health and wellness topics. She strives to eat healthy and to maintain a regular exercise routine to live her best life.
Learn about our Editorial Policy.
Nutritional information including facts about what vitamins are in peaches can help you plan a balanced diet rich in fruit and vegetables. Peaches are sweet, juicy fruits rich in fiber, minerals and vitamins.
Can Increase Your Fiber Intake
Although one clementine contains just 1 gram of fiber, snacking on a few throughout the day is an easy and delicious way to boost your fiber intake.
Fruit fiber serves as food for the good bacteria in your gut. It also bulks up and softens your stool to decrease constipation, potentially preventing conditions like diverticular disease, which can occur if digested food gets trapped in polyps in the digestive tract .
Fruit fiber may also help lower your cholesterol levels by binding with dietary cholesterol and preventing its absorption into your bloodstream .
Moreover, fiber from fruit has been linked to a decreased risk of type 2 diabetes, while high fiber intake is associated with a healthier body weight .
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They Have Antioxidant Properties
Antioxidants are found in peaches, according to the October 2020 Foods study. Antioxidants are known to combat oxidative stress, which is an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects. That’s key for brain health, as oxidative stress is known to be a causative factor in neurodegenerative diseases such as Alzheimer’s disease.
Adding To The Antioxidant Power: Vitamin E
Youll get 7 percent of your RDA of another vital antioxidant from one medium peach: vitamin E. Where vitamin C is a water-soluble antioxidant, vitamin E is a fat-soluble antioxidant, so it protects essential fats in your body from harm caused by free radicals. Fats fill important roles that would lead to health problems if they were damaged. For example, special structures made of fat and protein, called lipoproteins, carry cholesterol through your bloodstream. If lipoproteins are damaged, the cholesterol breaks free and can stick to the blood vessel wall.
- Youll get 7 percent of your RDA of another vital antioxidant from one medium peach: vitamin E. Where vitamin C is a water-soluble antioxidant, vitamin E is a fat-soluble antioxidant, so it protects essential fats in your body from harm caused by free radicals.
- For example, special structures made of fat and protein, called lipoproteins, carry cholesterol through your bloodstream.
Q: Does Grapefruit Burn Belly Fat
A: While some research has indicated grapefruits positive metabolic effects, theres no evidence that grapefruit alone helps you burn belly fat. A grapefruit-only diet isnt safe, and theres no proof that any diet will help you spot-reduce body fat. If youre concerned about your weight, talk to your doctor about a balanced diet and exercise plan tailored to your specific needs.
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Widely Available And Easy To Add To Your Diet
Peaches are easy to find and can be added to your diet in many ways.
They can be eaten raw, baked, grilled, broiled, or sautéed and are easily incorporated into warm or cold dishes alike.
For instance, fresh peaches make a great nutrient-rich snack and can be eaten either on their own or topped with yogurt and a handful of nuts.
Peaches can be added to salads or stirred into a hearty chickpea curry. They add an unexpected touch to salsa and are also a popular ingredient in many desserts.
Lastly, peaches can be blended into a smoothie or gently mashed to add flavor to your water.
Summary Peaches are widely available and can be eaten in a variety of ways. Enjoy them on their own or easily incorporate them into main dishes, sides, smoothies, or desserts.
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Keep Digestion Running Smoothly
One medium peach can give you as much as 6% to 9% of the fiber your body needs each day. High-fiber foods can protect you from health problems like diabetes, heart disease, and colorectal cancer. But the benefit you may notice the most happens in the bathroom: Getting enough fiber can help prevent constipation.
What Is Dried Fruit
Dried fruit is fruit that has had almost all of the water content removed through drying methods.
The fruit shrinks during this process, leaving a small, energy-dense dried fruit.
Raisins are the most common type, followed by dates, prunes, figs and apricots.
Other varieties of dried fruit are also available, sometimes in candied form . These include mangoes, pineapples, cranberries, bananas and apples.
Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available.
Dried fruit has had most of the water content removed. The most common varieties are raisins, dates, prunes, figs and apricots.
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May Reduce Allergy Symptoms
Peaches may reduce allergy symptoms.
When your body is exposed to an allergen, it releases histamines, or chemicals made by your immune system to help rid your body of the allergen.
Histamines are part of your bodys defense system and trigger allergy symptoms like sneezing, itching, or coughing.
Research shows that peaches may help reduce allergy symptoms by preventing the release of histamines in the blood .
Moreover, test-tube studies report that peach extracts may be effective as well and limit the inflammation commonly seen in allergic reactions (
That said, these studies were small, and most of these benefits have not been observed in humans.
Summary Peaches may boost immunity, rid the body of toxins, and reduce blood sugar levels. However, research in these areas is limited.
Peaches Help With Weight Loss
The number of calories in a peach is low, while the fiber intake in a peach is high. With no saturated fats or cholesterol, its no wonder this tasty summertime fruit can play a part in losing weight!
Because certain snacks arent very filling, its easy to overeat them and pack in the calories. Fiber makes you feel full faster and longer, so overeating peaches shouldnt be an issue.
Its a win-win situation if you crave something sweet that helps you shed a few pounds.
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Skin Benefits Of Peach Fruit
A healthy diet rich in nutrients is essential to achieve healthy and glowing skin. Therefore, it is also vital to have a balanced diet. Including peaches in your diet can help achieve that. The high amount of vitamin C, K1 and various antioxidants help protect the skin from oxidative damage. Vitamin K1 also helps defend the skin against UV radiation and chemical stress.
Excess UV exposure may increase the chances of developing skin cancer and other skin diseases due to UV-A and UV-B. Vitamin K helps protect the skin against these radiations. As a result, it reduces the chances of developing these disorders.
Grapefruit List Vitamin D Content Per 100g
Nutritional Value : 28 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 large : Other serving sizes .5 medium : Other serving sizes .5 small : Nutritional Value : 25 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 fruit : Other serving sizes 1 NLEA serving : Nutritional Value : 21 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 fruit : Nutritional Value : 26 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 fruit : Nutritional Value : 25 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 fruit : Nutritional Value : 20 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 fruit : Nutritional Value : 22 / 100Profile for a 100g serving :Typical Serving size of 1 cup sections and with juice :Other serving sizes .5 fruit :
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They’re Good For Gut Health
One yellow peach contains 1.5 grams of fiber, according to the USDA. In addition to preventing constipation and supporting good digestive health, the fiber from peaches helps manage blood sugar levels. Peaches also contain prebiotics, which feed beneficial bacteria in the gut tied to anti-inflammation, immunity, and mood.
The Best Ways To Enjoy Grapefruit
Landrys all-time favorite way to eat this pink citrus fruit is to add some peeled grapefruit to a salad because it adds a fresh, sweet-but-tart flavor. You can also use grapefruit juice on a salad as an ingredient in vinaigrette, which would pair well with avocado or feta cheese.
For breakfast, grapefruit is best enjoyed raw, or even broiled with a little honey or sugar sprinkled on top, says Waddill. She also recommends grapefruit as a topping for avocado toast or incorporated into fresh salsa.
Want more inspiration for grapefruit? Check out these healthy recipes.
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Sugar Fiber And Calories
The sugar, fiber and total calorie values of red and white grapefruits are roughly comparable One cup of red grapefruit contains about 97 calories, 16 g of sugar and 4 g or 15 percent of your daily recommended intake of fiber. One cup of white grapefruit has 76 calories, 17 g of sugar and 3 g or 10 percent of your daily recommended intake of fiber.
The Health Benefits Of Nectarines And Peaches
The peach tree originated in Western China about 4,000 years ago. Peaches are a member of the rose family, which is why they are so aromatic. Genetically, nectarines differ from peaches by a single recessive gene, the one that makes peaches fuzzy.
Peaches and nectarines provide almost the same nutrients, with just a small variation. They are both a good source of Vitamin C, carotenoids and potassium. They also provide Vitamin E, B vitamins, calcium, fiber, and some iron. Due to the high amount of vitamin C, flavonoids, anthocyanins, and phenolic acids, both peaches and nectarines have excellent antioxidant properties. Nectarines provide twice the amount of Vitamin A, and slightly more Vitamin C and potassium than peaches do.
The total content of phytochemicals and antioxidant activities in peaches and nectarines will vary based on a few things, including the stage of maturity, how they were handled post-harvesting, and their growing conditions. In fact, certain types of plums and red-fleshed peaches can have more phenolics and antioxidants than blueberries!
Peaches and nectarines can be eaten plain, made into preserves and jam, and added to fruit salads, smoothies, and yogurt. You can also bake or grill them.
Recipe of the Week: Peach Crumble via Amys Healthy Banking
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