Health Benefits of Peach ‘Aadu/Aaru’

Not a native of India, peaches ‘aadu/aaru’ came to India around 1700 BC and have since been part of Indian ethos, due to its potential health benefits and its use in the Indian food, Indian recipes and traditional healing modalities. 

Peaches or Prunus persica are small fruits. These fruits have a fuzzy peel. The inner flesh of this fruit ranges in colour from white to yellow or orange. They are sweet. There are two different varieties of peach – freestone, and clingstone.


Nutritional Facts of Peach ‘Aadu/Aaru’

Peaches are low in calories and fat-free. They offer trace amounts of vitamins A, E, and K.

As per the United States Department of Agriculture (USDA) National Nutrient Database, a medium-sized peach contain 59 calories, 1 gm of proteins, 2 gm of fiber, 14 gm of carbohydrates, 0 gm of fat, 13 g of sugar, 14 mg of magnesium, 285 mg of potassium, and 9.9 mcg of vitamin C. 


Potential Health Benefits of Peaches
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1/5. Improves eye health

1. The two phytonutrients, lutein and zeaxanthin present in peaches aids in protecting the retina and lens from light-related damage. They also prevent the risk of age-related macular degeneration. Lutein lowers the risk of developing common age-related eye diseases.

2. The vitamin A content of peaches helps maintain healthy vision. It prevents night blindness.


2/5. Beneficial for skin

1. The anti-inflammatory antioxidants, beta carotene, and vitamin C present in peaches support healthy skin. 

2. The high vitamin C content in peach enhances skin texture, reduces wrinkles, lightens dark circles, protects the skin from pollution and sun prevent sun-induced skin aging

3. The beta carotene content protects the skin from sun damage, creates a natural glow, and maintains skin tone. 


3/5. Lowers risk of cancer

1. There are few beneficial plant compounds present in peaches that offer protection against various types of cancers.

2. The polyphenols present in peaches hinder the multiplication and spread of breast and colon cancer cells.

3. Chlorogenic and neo chlorogenic acids are the two chief components of peach that possess anti-cancer properties.

4. The vitamin C content of peach prevents the formation of free radicals thus, reducing the development of cancers.


4/5. Support heart health

1. The potassium, vitamin C, and fiber content of peaches support heart health. 

2. The potassium content helps reduce the tension in blood vessels thus, decreasing blood pressure.

3. The anti-obesity and anti-inflammatory properties of peaches reduce bad cholesterol. 

Peaches contain citrulline amino acids, which are good for the cardiovascular system, help relax blood vessels, which in turn, increases the sex drive.


5/5. Other possible Benefits

Peaches produce several health benefits, apart from the health benefits mentioned above, it also produces few more such as aids in weight loss, promotes digestive health,detoxifies the body, possesses anti-aging properties, reduces stress, promotes brain health, provides benefits during pregnancy,boosts the immune system, reduces allergy symptoms, and reduces blood sugar levels.

Peaches contain citrulline amino acids, which are good for the cardiovascular system, help relax blood vessels, which in turn, increases the sex drive.


How to add Peaches in the Diet?

Peaches can be consumed on their own or can be added to a range of dishes. They can be consumed raw, grilled, baked, or sautéed. Some of the ways by which peaches can be incorporated into our diet are as follows:-

  • Used to make salsa.
  • Added to a smoothie.
  • Consumed as a snack.
  • Added in summer salads. 
  • Added to oatmeal and cold cereals. 
  • Added to lemonade, iced tea, or water.
  • Used as a puree for sauces, or pudding.
  • Bake with a drizzle of honey as a dessert.

How to prepare Creamy Vegan Peach Ice Cream?

Take 5 ml each of sweetened and unsweetened coconut milk, ½ cup of granulated sugar, 1 teaspoon of pure vanilla extract, and a pinch of salt. Mix all the ingredients in a mixing bowl. Whisk to blend it.

Take 2 to 3 medium-sized ripe peaches and stir them gently.

Pour the mixture into the ice cream freezer.

Freeze it, until it achieves an ice cream-like consistency.

Scoop and serve.

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