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Amazing Benefits Of Peaches (+5 Refreshing Recipes)

Amazing Benefits Of Peaches (+5 Refreshing Recipes)

If you are committed to the healthy lifestyle movement, you would be fully aware that an effective dietary plan is essential to maintaining perfect health status. While many health experts advocate the importance of fruits and vegetables, not many of them are aware of the benefits of peaches. In fact, scientists have shown that not only are peaches an excellent source of dietary fiber, they are also an ideal ingredient due to its high water and antioxidant content.

The Many Benefits of Peaches

1. Effectively manage nervous system

One of the most interesting benefits of peaches is its ability to enhance your nervous system. The presence of magnesium in this fruit is essential to lowering stress and anxiety levels and maintaining your nervous system in a peaceful state. Additionally, studies have shown that magnesium is also effective in countering the effects of depression.

2. Prevent growth of cancer cells

By consuming peaches, the high phenolic and carotenoid content helps to ward off the development of cancer cells. Studies have shown that these elements specifically target cancer cells and eliminate them from the system without affecting the healthy cells.

3. Reduce Obesity

It is rather surprising that peaches are not regularly included in weight loss news articles. They contain bioactive elements such as the phenolic compound that have been proven to effectively fight metabolism imbalance and directly treat any diet disorders.

4. Boost immune system

The immune system is rather fragile and can be easily affected by a number of factors such as infections and diseases. Utilizing the ascorbic acid and zinc content found in peaches, it can help to nurse your immune system back to its healthy condition.

5. Fight Free Radicals

An excessive amount of free radicals can create havoc in your body. Harmful free radicals come from the harmful elements in the environment such as air pollutants and sun rays. The antioxidant properties in peaches help to scavenge and eradicate these free radicals before they can cause any damage.

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6. Maintain healthy cholesterol levels

Scientists have successfully concluded that the phenolic compounds found in peaches help to lower LDL (harmful) cholesterol levels while promoting the HDL (good) cholesterol. This is vital in helping to maintain optimal cardiovascular health.

7. Counter the effects of aging

The natural aging process is a rather tiresome burden to many people. Fortunately, another advantage of zinc content found in peaches is its ability to counter the effects of aging. Not only does it boost the production of testosterone in the body, it also helps repair cells damage caused by free radicals.

8. Promote healthy skin

Last but not least, experiments have shown that zeaxanthin and lutein help to repair and reconstruct inflamed skin caused by harmful UV rays. Notably, peach extracts are commonly found in skincare treatments as the flavonoid compound effectively cleanses dead skin cells, provides sufficient hydration and revitalizes the skin.

Healthy Recipes of Peaches

Now that the comprehensive benefits of peaches have been established, it is time to master the essential knowledge to incorporate it into a healthy dietary plan. List below are 5 healthy recipes that can be easily prepared.

Maple-Peach Milk Shake

maple peach shake

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    Peach_smoothie_vcbip5

      Ingredients: ¼ cup of fresh milk, 1 cup of yogurt, 6 tablespoons of maple syrup 1 teaspoon of lemon juice, ¼ teaspoon of salt and ¼ ounces of peaches.

      Preparation: Simply pour all ingredients into a blender and mix until a smooth mixture is achieved. This delicious recipe can be divided into 4 individual servings and best consumed after a sumptuous meal.

      Peaches, Strawberries and Basil with Orange Vinaigrette

      Peaches Strawberries and Basil

        Peach_strawberry_smoothie_pinterest

          Ingredients: 1 cup of orange juice, 1 tablespoon of sugar, 1 tablespoon of olive oil, 1 pound of fresh strawberries, 1 ripe peach and ¼ cup of basil leaves.

          Preparation: Combine orange juice, sugar and olive oil into saucepan and boil for 15 minutes. Combine mixture into a bowl with strawberries and slices of peaches and stir lightly. Finish off the dish with light sprinkles of basil.

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          Peach Lemonade

          Peach-lemonade-slush-Recips-at-thatswhatchesaid.com_thumb

            Ingredients: 4 cups of water, 2 cups of sliced peach, ¾ cup of sugar and 1 cup of lemon juice.

            Preparation: Mix water, peaches and sugar and bring to a boil. Next, add mixture into blender and mix until smooth. Refrigerate the product for 3 hours before sifting it into a large bowl and discard any remaining solids. Add in lemon juice and stir appropriately before serving.

            Pickled Peaches

            Pickled Peaches

              pickled-peaches-1-sl_0

                Ingredients: 1 ½ cup cider vinegar, 1 ½ cup water, 1 cup sugar, 1 tablespoon salt, 6 whole cloves, 1 cinnamon stick, 4 peaches and 2 teaspoons of whole black peppercorns.

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                Preparation: Pour all ingredients except peaches into a large saucepan and bring to a boil. After which, allow mixture to cool before putting in peaches sliced evenly. Allow the dish to stand for 10 minutes before serving with a slotted spoon.

                Peach and Tomato Salad

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                  Ingredients: ¼ cup red onion, ½ pound peaches, ¼ pound tomatoes, 1 tablespoon vinegar, 1 ½ tablespoon olive oil, 1 teaspoon honey, 2 tablespoons of basil leaves.

                  Preparations: Mix red onion, peaches and tomatoes into a large bowl. In a separate bowl, mix in vinegar, olive oil and honey before whisking. Combine both mixtures and toss evenly to enhance the flavor. Top off the dish with light dashes of basil leaves.

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                  Ella James

                  Health and Fitness Writer

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                  Last Updated on August 12, 2019

                  12 Best Foods That Improve Memory and Brain Health

                  12 Best Foods That Improve Memory and Brain Health

                  Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                  But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                  I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                  Here are 12 best brain foods that improve memory and brain power:

                  1. Nuts

                  The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                  Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                  Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                  Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                  2. Blueberries

                  Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                  When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                  3. Tomatoes

                  Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                  4. Broccoli

                  While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                  Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                  Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                  5. Foods Rich in Essential Fatty Acids

                  Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                  The body does not naturally produce essential fatty acids so we must get them in our diet.

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                  Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                  6. Soy

                  Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                  Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                  Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                  7. Dark Chocolate

                  When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                  Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                  8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                  Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                  B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                  Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                  Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                  To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                  9. Foods Rich in Zinc

                  Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                  Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                  Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                  10. Gingko Biloba

                  This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                  It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                  However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                  11. Green and Black Tea

                  Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                  Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                  Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                  12. Sage and Rosemary

                  Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                  Try to enjoy these savory herbs in your favorite dishes.

                  When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                  More About Boosting Brain Power

                  Featured photo credit: Pexels via pexels.com

                  Reference

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