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Showing posts with label Fruits. Show all posts
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10 Surprising Health Benefits and Uses of Peaches 2019 - Peach 2019 - Benefits of Peach 2019 - Peach Calories 2019 - Peach Nutrition 2019 - Peach Plant 2019 | AR NUTRATION

10 Surprising Health Benefits and Uses of Peaches

Peaches — or Prunus persica — are small fruit with a fuzzy peel and a sweet white or yellow flesh.
They’re thought to have originated in China more than 8,000 years ago (1).
Peaches are related to plums, apricots, cherries, and almonds. They’re considered drupes or stone fruit because their flesh surrounds a shell that houses an edible seed.
They can be eaten on their own or added to a variety of dishes. What’s more, peaches are nutritious and may offer an array of health benefits, including improved digestion, smoother skin, and allergy relief.
Here are 10 surprising health benefits and uses of peaches.
Peach Fruit BenefitsShare on Pinterest

1. Packed With Nutrients and Antioxidants

Peaches are rich in many vitamins, minerals, and beneficial plant compounds.
One medium-sized peach (5.4 ounces or 150 grams) provides approximately (2):
  • Calories: 58
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 14 grams
  • Fiber: 2 grams
  • Vitamin C: 17% of the Daily Value (DV)
  • Vitamin A: 10% of the DV
  • Potassium: 8% of the DV
  • Niacin: 6% of the DV
  • Vitamin E: 5% of the DV
  • Vitamin K: 5% of the DV
  • Copper: 5% of the DV
  • Manganese: 5% of the DV
Peaches also offer smaller amounts of magnesium, phosphorus, iron, and some B vitamins.
In addition, they’re packed with antioxidants — beneficial plant compounds that combat oxidative damage and help protect your body against aging and disease. The fresher and riper the fruit, the more antioxidants it contains (3456).
In one study, juice from fresh peaches demonstrated antioxidant actions in healthy men within 30 minutes of consumption (7).
Fresh and canned peaches seem to have similar amounts of vitamins and minerals — as long as canned varieties are unpeeled (89).
However, fresh peaches have higher levels of antioxidants and appear to be more effective at protecting against oxidative damage than canned ones (910).
SUMMARYPeaches are high in fiber, vitamins, and minerals. They also contain beneficial plant compounds like antioxidants, which can help protect your body from aging and disease.

2. May Aid Digestion

Peaches may contribute to healthy digestion.
One medium-sized fruit provides about 2 grams of fiber — half of which is soluble fiber, while the other half is insoluble (211).
Insoluble fiber adds bulk to your stool and helps move food through your gut, reducing the likelihood of constipation (12).
On the other hand, soluble fiber provides food for beneficial bacteria in your intestines. In turn, these bacteria produce short-chain fatty acids — such as acetate, propionate, and butyrate — which feed the cells of your gut.
Short-chain fatty acids in your gut may also help reduce inflammation and improve symptoms of digestive disorders like Crohn’s disease, irritable bowel syndrome (IBS), and ulcerative colitis (131415).
Peach flowers are another part of the fruit that may benefit digestion. They’re commonly used in traditional Chinese medicine to treat digestive disorders.
Animal research shows that compounds found in the flowers may effectively increase the strength and frequency of gut contractions, which helps maintain the proper rhythm to push food along smoothly (16).
While studies often use peach flower extract, an herbal tea made from the flowers is commonly consumed in Korea (17).
SUMMARYPeaches contain fiber, which contributes to smooth digestion and a lower risk of gut disorders. Peach flowers also provide certain compounds that appear to support a healthy gut.

3. May Improve Heart Health

Regularly eating fruit — including peaches — may promote heart health.
Peaches may lower risk factors for heart disease, such as high blood pressure and cholesterol levels (18).
What’s more, test-tube studies show that peaches may bind to bile acids — compounds produced by your liver from cholesterol.
The bound bile acids — together with the cholesterol they contain — are eventually excreted through your feces, which may help lower blood cholesterol levels (19).
Additional test-tube and animal studies found that peaches may reduce total and “bad” LDL cholesterol levels, as well as blood pressure and triglyceride levels (202122).
Research in obese rats further reported that peach juice may lower levels of the hormone angiotensin II that raises blood pressure (2223).
While these effects seem promising, more studies are needed to confirm them in humans.
SUMMARYPeaches contain compounds that may help reduce risk factors for heart disease, such as high blood pressure, as well as triglyceride and cholesterol levels. However, more studies in humans are needed.

4. May Protect Your Skin

Peaches may have protective effects that help keep your skin healthy.
Test-tube studies indicate that compounds found in peaches may improve your skin’s ability to retain moisture — thus improving skin texture (24).
What’s more, both test-tube and animal studies show that extracts made from peach flowers or flesh applied directly to the skin may help prevent UV damage (252627).
Peach flower extracts were also found to delay the development of skin tumors in mice (28).
However, more research in humans is needed before conclusions can be drawn.
SUMMARYCompounds in peaches and peach flowers may help keep your skin healthy by maintaining moisture and protecting against sun damage. However, more research is needed.

5. May Prevent Certain Types of Cancer

Like most fruits, peaches provide beneficial plant compounds that may offer some protection against various cancers.
Specifically, peach skin and flesh are rich in carotenoids and caffeic acid — two types of antioxidants found to have anticancer properties (29303132).
Test-tube and animal research has also shown that compounds in peach seeds may limit the growth of non-cancerous skin tumors and prevent them from turning into cancerous ones (33).
Not to mention, peaches are full of polyphenols — a category of antioxidants shown to reduce the growth and limit the spreading of cancer cells in test-tube studies (34).
Peach polyphenols may have the ability to kill cancerous cells as well, without causing any damage to healthy ones (35).
In one animal study, these polyphenols were particularly effective at preventing a specific type of breast cancer from growing and spreading.
Researchers reported that a person would need to eat about two to three peaches a day to consume an amount of polyphenols equivalent to that used in the study (34).
In another study, postmenopausal women who consumed at least 2 peaches or nectarines each day had a 41% lower risk of breast cancer over 24 years (36).
However, few studies have been done in humans, so more research is needed.
SUMMARYCompounds found in peaches may offer some protection against cancer by limiting the formation, growth, and spread of cancerous cells. However, more studies are needed to confirm these benefits.

6. 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 body’s 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 (37).
Moreover, test-tube studies report that peach extracts may be effective as well and limit the inflammation commonly seen in allergic reactions (3839).
However, more research is needed to determine the strength of these effects in people with allergies.
SUMMARYPeaches may help lower your immune system’s response to allergens, thus reducing allergy symptoms. However, more studies — particularly in humans — are needed.

7–9. Other Potential Benefits

Peaches may offer several other health benefits. The most well-researched include:
  1. May boost immunity: Peaches are rich in immune-boosting nutrients and antioxidants. Test-tube studies report that they may also fight certain types of bacteria (40).
  2. May protect against certain toxins: In one study, peach extracts given to smokers increased the removal of nicotine through the urine (41).
  3. May reduce blood sugar levels: Studies show that compounds found in peaches may help prevent high blood sugar levels and insulin resistance in obese rats (22).
That said, these studies were small, and most of these benefits have not been observed in humans.
SUMMARYPeaches may boost immunity, rid the body of toxins, and reduce blood sugar levels. However, research in these areas is limited.

10. 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.
SUMMARYPeaches 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.

How to Select and Store Peaches

Peaches come in a wide range of varieties — some white, others yellow. White peaches are sweeter, while yellow ones tend to be more tart.
When selecting peaches, typically the sweeter their smell, the riper they will be. Try to avoid brownish, bruised, or wrinkled fruits, which are either damaged or overripe. Instead, look for peaches with a hard or only slightly soft flesh.
You can tell a peach is ripe and ready to eat when you press down on its flesh and feel it slightly give.
Peaches continue to ripen after they’re picked. So if your peaches are too firm, try setting them on your countertop in a single layer for one to three days.
Ripe peaches last about one week at room temperature. If you don’t plan to eat them within this timeframe, it’s best to store them in your refrigerator to avoid over-ripening.
Ripe peaches can also be frozen, but it’s best to first slice them and coat their flesh with a bit of lemon juice to avoid browning.
Peaches can be purchased canned or frozen as well. Keep in mind that canned peaches tend to contain fewer antioxidants than fresh or frozen peaches, and for a healthier choice, try opting for a variety packed in water instead of syrup (910).
SUMMARYIt’s best to purchase fresh peaches that are either under-ripe or slightly ripe. Fresh peaches are the most nutritious, followed by frozen and then canned. If buying canned, it’s best to choose a variety packed in water without added sugars.

The Bottom Line

Peaches are rich in many vitamins, minerals, and beneficial plant compounds.
They’re easily incorporated into a variety of dishes and may offer impressive health benefits, including healthier skin, fewer allergy symptoms, and improved digestion and heart health.
Peaches also appear to be linked to a lower risk of certain cancers and may boost immunity, protect against toxins, and lower blood sugar levels.
All in all, it’s a fruit well worth adding to your diet.

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12 Proven Health Benefits of Avocado 2019 - Avocado 2019 - Benefits of Avocado 2019 - Avocado Calories 2019 - Avocado Nutrition 2019 - Avocado Plant 2019 | AR NUTRATION

12 Proven Health Benefits of Avocado

The avocado is a rather unique fruit.
While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.
Numerous studies show that it has powerful health benefits.
Here are 12 health benefits of avocado that are supported by scientific research.

1. Avocado Is Incredibly Nutritious

Benefits of AvocadoShare on Pinterest
Avocado is the fruit of the avocado tree, scientifically known as Persea americana (1).
This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties (2).
There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular variety is the Hass avocado.
It’s often called "alligator pear," which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):
  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 "net" carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.
SUMMARYAvocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people don’t get enough of (4).
This nutrient helps maintain electrical gradients in your body's cells and serves various important functions.
Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food (5).
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure (6).
SUMMARYPotassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer (78910).
The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
SUMMARYAvocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient that avocados are relatively rich in.
It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (111213).
distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function (14).
A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA.
About 25% of the fiber in avocado is soluble, while 75% is insoluble (15).
SUMMARYAvocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world (16).
It’s known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Eight controlled studies in people have examined the effects of avocado on some of these risk factors.
These studies showed that avocados can (17181920212223):
  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the "good") cholesterol by up to 11%.
One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile (24).
Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.
SUMMARYNumerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to Be Healthier

One study looked at the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the US.
Avocado consumers were found to be much healthier than people who didn't eat this fruit.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25).
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.
However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.
Therefore, this particular study doesn’t carry much weight.
SUMMARYOne dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.

7. Their Fat Content May Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, your intake is not the only thing that matters.
You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.
Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold (26).
So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
SUMMARYStudies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health (2728).
Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults (2930).
Therefore, eating avocados should benefit your eye health over the long term.
SUMMARYAvocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in cancer treatment and prevention.
Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes (31).
Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory (32).
However, keep in mind that these studies were done in isolated cells and don't necessarily prove what may happen inside people. Human-based research is unavailable.
SUMMARYSome test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.
Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis (3334).
Whether avocados themselves have this effect remains to be seen.
SUMMARYStudies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.
In one study, people eating avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit (35).
Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.
Avocados are also high in fiber and very low in carbs, two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.
SUMMARYAvocados may aid weight loss by keeping you full longer and making you eat fewer calories. They're also high in fiber and low in carbs, which may promote weight loss.

12. Avocado Is Delicious and Easy to Incorporate in Your Diet

Avocados are not only healthy, they're also incredibly delicious and go with many types of food.
You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain.
They have a creamy, rich, fatty texture and blend well with other ingredients.
A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.
An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.
SUMMARYAvocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet. Using lemon juice may prevent cut avocados from browning quickly.

The Bottom Line

Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet.
They’re weight loss friendly, heart healthy and, last but not least, taste incredible.

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