Peaches, or Prunus persica, are small fruits with a fuzzy peel and sweet white or yellow flesh.

Originating in China over 8,000 years ago, these delightful fruits are closely related to plums, apricots, cherries, and almonds. Classified as drupes or stone fruits, their flesh surrounds a shell housing an edible seed.

Whether enjoyed on their own or added to dishes, peaches are not only delicious but also packed with nutrients and health benefits. Let’s know their incredible properties and uses.

Rich in Vitamins and Minerals

One medium peach (5.4 ounces or 150 grams) contains approximately:

Calories: 58

Protein: 1 gram

Carbs: 14 grams

Fiber: 2 grams

Vitamin C: 17% of the Daily Value (DV)

Vitamin A: 10% of the DV

Potassium: 8% of the DV

Niacin: 6% of the DV

Vitamin E: 5% of the DV

Vitamin K: 5% of the DV

Copper: 5% of the DV

Manganese: 5% of the DV

Peaches also contain smaller amounts of magnesium, phosphorus, iron, and B vitamins. They’re rich in antioxidants, which combat oxidative damage and protect the body from aging and diseases. Fresh, ripe peaches have higher antioxidant levels compared to canned ones.

Promotes Gut Health

With 2 grams of fiber per medium peach, this fruit supports digestion. It contains both soluble and insoluble fiber:

Insoluble Fiber: Adds bulk to stool, preventing constipation.

Soluble Fiber: Nourishes beneficial gut bacteria, producing short-chain fatty acids that reduce inflammation and improve gut health.

Peach flowers, commonly used in traditional Chinese medicine, also support digestion by enhancing gut contractions.

Supports Cholesterol and Blood Pressure

Peaches may reduce heart disease risk factors like high cholesterol and blood pressure. Test-tube studies reveal that peaches bind to bile acids, aiding cholesterol excretion. Animal studies also indicate that peaches lower LDL cholesterol, triglycerides, and angiotensin II levels, a hormone that increases blood pressure.

Enhances Skin Health

Peach compounds improve skin moisture retention, enhancing texture. Studies suggest that peach extracts applied to the skin may protect against UV damage and delay skin tumor development in mice.

Loaded With Anticancer Properties

Peach skin and flesh are rich in antioxidants like carotenoids and caffeic acid. Polyphenols in peaches have shown promise in reducing the growth and spread of cancer cells. Eating two to three peaches daily may provide protective effects.

Combats Allergic Reactions

Peaches may prevent histamine release, reducing allergy symptoms like sneezing and itching. They also have anti-inflammatory properties that mitigate allergic reactions.

Boosts Immunity

Peaches’ nutrients and antioxidants support the immune system and combat bacteria.

Detoxifies the Body

Peach extracts promote the removal of toxins like nicotine in smokers.

Regulates Blood Sugar

Studies show peach compounds help lower blood sugar levels and improve insulin sensitivity in obese rats.

Peaches can be eaten raw, baked, grilled, or blended into smoothies. They’re a versatile addition to salads, curries, salsas, or desserts. Ripe peaches make excellent snacks, especially when paired with yogurt and nuts.

Choosing the Perfect Peach

The sweeter the smell, the riper the peach. Avoid bruised or wrinkled fruits. A gentle press on the flesh should yield slightly if ripe.

Storing Tips

Unripe peaches: Store on the countertop for 1-3 days.

Ripe peaches: Keep at room temperature for up to a week or refrigerate to extend freshness.

Frozen peaches: Slice and coat with lemon juice before freezing.

Peaches are also available canned or frozen, though canned varieties may have fewer antioxidants. Opt for varieties packed in natural juices for a healthier choice.

Enjoy the sweetness and health benefits of peaches in your diet today!