Peaches are one of the superfruits of the summer season, enjoyed around the globe. They not only have a sweet taste and divine smell, but peaches also offer exceptional benefits for human health. Loaded with many nutrients, this versatile fruit provides a variety of benefits, including improved heart health, decreased allergy symptoms, enhanced digestion, boosted immunity, support for the nervous system, and much more.
In this article, we will learn more about the potential health benefits of peaches.
Peaches are a type of fruit that belongs to the Prunus persica species of the Rosaceae family. They are native to China but are now widely grown in many parts of the world, including the United States, Europe, and South America.
Peaches have a round or oval shape with a slightly pointed end, and range in size from small to large. The skin of a peach can vary from yellow to orange-red and is covered in tiny hairs called peach fuzz. The flesh of a peach is juicy and sweet and has a yellow or white color depending on the variety.
Peaches are commonly eaten fresh as a snack or added to recipes for desserts, salads, and savory dishes. They are also used to make jams, jellies, and sauces. Additionally, peaches are a good source of vitamins and minerals, such as vitamin C, vitamin A, and potassium, and are a nutritious addition to a balanced diet.
Health benefits of peaches
Peaches are a nutritious and powerful fruit that offers several health benefits. Here are some of the health benefits which can be obtained by consuming peaches:
Rich in nutrients: peaches are a good source of vitamins C, A, E, and K, as well as potassium, fibre, magnesium, and antioxidants. The antioxidants in the peach can prevent oxidative damage, provide protection against diseases, and slow down the ageing process.
May help prevent cancer: the antioxidants found in peaches, such as chlorogenic acid and quercetin, may help prevent certain types of cancer by protecting cells from damage and reducing inflammation. It is also known that peach skin and its flesh may have other special antioxidants that have some anticancer properties. According to a study, postmenopausal females who consume at least two peaches in their daily diet may have a lower risk of developing breast cancer. However, further research is required to confirm its benefits.1
May improve digestion: peaches are a good source of fibre, which can help regulate digestion and prevent constipation. One serving of a medium-sized peach can provide around 2 grams of fibre, consisting of both soluble and insoluble fibres. In addition to relieving constipation, peaches are also known to prevent several gut disorders.
May boost immunity: the high levels of vitamin C in peaches can help boost the immune system and protect against infections and diseases. Peaches can also support our immunity by helping to fight off bacterial infections, as they are naturally packed with antimicrobial properties.
May promote skin health: the vitamin C and antioxidants found in peaches may help improve skin health by protecting against sun damage and reducing signs of ageing. Since fresh peaches contain almost 88 grams of water content, they are an ideal fruit to keep your skin hydrated. A study indicated that the compounds found in peaches may have the properties to improve skin texture by retaining moisture in the skin.2
May improve heart health: the potassium found in peaches can help lower blood pressure and reduce the risk of heart disease. Furthermore, consuming peaches can also help lower cholesterol levels in the body.
Nutrients we can get from peaches
Peaches are a type of stone fruit. Other stone fruit include cherries, nectarines, plums, and apricots. Peaches offer a variety of nutritional benefits for our health. A medium-sized peach contains:
- Calories - 58
- Protein - 1.3 grams
- Fibers - 2 grams
- Fats - less than 1 gram
- Carbohydrates: 14 grams
- Potassium: 8% of the Daily Value (DV)
- Vitamin C - 17% of the DV
- Vitamin A - 10% of the daily recommended value
- Vitamin E - 5% of the DV
- Vitamin K - 5% of DV
Peaches also offer small amounts of other essential nutrients such as:
Ways to use & include peaches in our health
Peaches are an amazingly versatile fruit. You can simply enjoy the whole peach or get creative with this mellow stone fruit by using it to bake, sauté, broil, or grill.
- For a healthy dessert, you can mix sliced peaches with berries and drizzle over some melted dark chocolate
- Make a sweet and spicy salsa dish by chopping in peaches
- Make a delicious smoothie by blending fresh or frozen peaches
- Gently smash the peach slices and add them to your iced tea or lemonade
- Toss your sliced peaches in yogurt, oatmeal, or salad for some added sweetness
How much is enough?
Side effects and how much to consume and other information
Peaches are generally low in calories and can be a healthy addition to your everyday diet plan without worrying about gaining weight. A person can consume about 1.5 to 2 cups a day to enjoy all of its healthy benefits.
Though peaches are considered safe to consume on a regular basis, it is advised to consumethem in moderation to avoid any side effects or allergies. Overconsumption may cause bloating in some individuals. Moreover, freshly bought peaches contain more antioxidant content than frozen or canned peaches. Most canned peaches contain a sugary syrup, which can add extra sugar to your diet. For a healthy option, try to purchase canned peaches with water instead of syrup to avoid the extra sugar.
Peaches, scientifically known as Prunus persica, are a summertime superfruit that provides numerous health benefits. It is considered a powerhouse of all essential minerals, fibers, and vitamins. It aids in various ways to enhance our body's health, such as boosting immunity, hydrating the skin, detoxifying the body, and improving our heart, gut, and brain health.
Peaches are low in calories, making them an ideal choice for those individuals who are seeking to control their weight. Though they are considered completely safe to consume on a regular basis, it is best to avoid overconsumption and include other healthy foods to benefit from its various nutrients that support a healthy lifestyle.
- Fung TT, Chiuve SE, Willett WC, Hankinson SE, Hu FB, Holmes MD. Intake of specific fruits and vegetables in relation to risk of estrogen receptor-negative breast cancer among postmenopausal women. Breast Cancer Research and Treatment. 2013 Mar 27;138(3):925–30.
- Koikeda T, Tokudome Y, Okayasu M, Kobayashi Y, Kuroda K, Yamakawa J, et al. Effects of Peach (Prunus persica)-Derived Glucosylceramide on the Human Skin. Current Medicinal Chemistry [Internet]. 2017 Apr 1 [cited 2023 Mar 27];17(1):56–70. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740493/