Eating This Low-Carb Summer Fruit May Also Prevent Cancer

If you're craving a delicious low-carb fruit that's a whole boatload of refreshing on a hot summer day, you don't have to look any further than peaches. Rich in antioxidants and essential minerals and nutrients, a medium-sized peach only has 58 calories and 14 grams of carbs. Peaches are also high in fiber (making them fantastic for gut health) and vitamin C, and contain heart-healthy properties, including the ability to help lower cholesterol.

If that weren't enough, peaches have what it takes to prevent cancer as well. Both the flesh and skin of peaches contain two very important antioxidants: carotenoids and caffeic acid. According to a 2011 study published in Molecular and Cellular Biochemistry, caffeic acid has an anticancer effect when it's consumed. It's also worth noting that olive oil, coffee, and other fruits and vegetables have caffeic acid in them. A 1995 study published in the Journal of Cellular Biochemistry was able to identify that carotenoids, too, have protective properties against cancer.

Although peaches can play a role in cancer prevention, that doesn't mean all types of cancer. Instead, the molecular makeup of a peach is only beneficial when it comes to certain cancers, one of which just happens to be breast cancer.

According to the American Cancer Society, 13% of women will develop breast cancer at some point in their life, making it the most common cancer for women in the U.S., excluding skin cancer. It's projected that in 2025, over 300,000 women will be diagnosed with breast cancer and about 42,000 will die from the disease in the US alone. On a global scale, in 2022, breast cancer was the reason for 670,000 deaths, and it's the most common cancer in women in 157 countries, per the World Health Organization. These are numbers and percentages to which we should all be paying serious attention.

A 2013 study in Breast Cancer Research and Treatment found that postmenopausal women who consumed at least two or more peaches a day could lower their risk of developing breast cancer by 41%. Nectarines also appear to have the same effect. Another study found that cancer-fighting benefits weren't solely found in the peach skin and flesh, but in the seeds, too. According to a 2003 study in the Biological and Pharmaceutical Bulletin, benign tumors have a better chance of staying that way due to the compounds found in peach seeds.

Lastly, peaches contain polyphenols, which, based on what type of breast cancer someone has, can help minimize the growth of cancerous cells and their ability to spread throughout the body. A 2014 study in Food Chemistry found that when it comes to breast cancer, polyphenols can take out the cancerous cells without harming the healthy cells.

While the easiest way to consume more peaches is to reach for a fresh peach and just eat it, after a while, you may find that you want to experiment with other ways to enjoy peaches. What's so great about peaches is that they don't always have to be fresh to reap all the amazing health benefits. In fact, a 2013 study published in the Journal of the Science of Food and Agriculture found that even canned peaches have the same nutritional content as fresh peaches — which is great news for the winter months when fresh peaches aren't always available.

Peaches can be sliced and eaten in cereal, yogurt, homemade granola, or salads. If you want something that's more along the lines of a dessert, then peach cobbler, caramelized baked peaches, or peach tarts will hit the spot. Peach salsa, peach jam, or pickled peaches are a great way to always have a peach condiment or snack easily accessible when you don't have time to cook. If you're hosting a summer garden party and want to make sure your loved ones are also getting in on the health benefits of peaches, then peach margaritas, peach lemonade, or bourbon peach smash aren't just delicious drinks to serve but also perfect for the summer. Because peaches are an extremely versatile fruit, if you're creative enough, you can basically include them in anything.