The peach is a sweet, juicy fruit known for its distinct color and taste. You can enjoy it as a solitary snack, in a smoothie, or part of an elaborate dessert.
Peaches belong to the stone fruit family because of their hard center. The stone fruit family also includes nectarines, apricots, plums and cherries.
Overall, a peach is good source of fiber, antioxidants, vitamins, and minerals but is low in calories. The two most prevalent vitamins in peaches are vitamin A and vitamin C, both of which have antioxidant properties. Additionally, peaches are a good source of potassium and vitamin E.
One small peach contains:
- Calories: 51
- Fat: 0.3 g
- Sodium: 0 mg
- Carbohydrates: 12.4 g
- Fiber: 1.9 g
- Sugars: 10.9 g
- Protein: 1.2 g
- Vitamin A: 20.8 mcg
- Vitamin C: 8.6 mg
- Vitamin E: 0.9 mg
Health Benefits of Peaches
1. Healthy Heart
Peaches are a moderate source of potassium, which is an important nutrient to help control blood pressure. Also, animal studies have found peach extract can help lower cholesterol and high blood pressure.
2. Improve Digestion
Peaches contain both soluble and insoluble fiber. Soluble fiber helps stabilize blood sugar and helps lower cholesterol levels. Insoluble fiber aids in digestion and helps prevent constipation. You can maximize the fiber intake by eating the skin of the fruit.
3. Decrease Inflammation
Peaches contain plant-based polyphenols which can decrease inflammation. This, in turn, can decrease your risk of many chronic diseases like heart disease, cancer, diabetes, and Alzheimer’s disease.
4. Stronger Immune System
Peaches contain vitamin C. Several types of immune cells need vitamin C for their production, function and protection. Peaches also contain beta carotene, which your body converts to vitamin A. Vitamin A plays a role in keeping your lungs and other organs healthy.
5. Healthy Eyes
Peaches are a moderate source of beta carotene, a red-orange pigment. Your body converts beta carotene to vitamin A, which is important for healthy vision.
6. Smoother Skin
The antioxidants in peaches can help promote skin health. The vitamin C, in particular, helps build collagen and decreases the effects of aging in your skin.
Ways to Enjoy Peaches
Peaches are quite versatile. They can be grilled, sautéed or baked. The key is to get creative:
- Dark chocolate: Pair peaches with berries and dark chocolate for a healthy dessert.
- Salsa: Chop peaches into a sweet-and-spicy salsa.
- Yogurt: Add sliced peaches to unsweetened yogurt for natural sweetness.
- Oatmeal: Top oatmeal or other cereals with sliced or diced peaches.
- Smoothies: Blend fresh or frozen peaches into creamy smoothies.
- Salads: Add sliced peaches to salads.
- Grilled: Pair grilled peaches with pork chops.
- Baked: Incorporate peaches into pies, cobblers or pies.
- Slaws: Sliver peaches into a slaw.
- Cottage cheese: Add sliced peaches to cottage cheese for a healthy dessert or snack.
Or simply enjoy a fresh, juicy peach on its own. How do you enjoy peaches?
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