6 health benefits of peaches

Medically reviewed by Kierra Brown, RD

• Eating peaches may help support your immunity and skin appearance.
• Some people with oral allergy syndrome (OAS) may also be allergic to peaches.
• You can enjoy peaches in both sweet and savory dishes.

Peaches (Prunus persica) provide antioxidants and fiber, which have gut and heart health benefits. Their various nutrients can support your overall health.

1. May Improve Your Gut Health

One yellow peach (about 147 grams) contains 2.2 grams of fiber.

Fiber is the indigestible part of carbohydrates that helps prevent constipation and supports gut health. It also slows how quickly blood sugar levels rise.

Peaches also contain prebiotics, which feed helpful gut bacteria that decrease inflammation, support immune function, and improve mood.

2. May Help Manage Your Blood Pressure

Peaches are high in potassium, which helps regulate blood pressure.

Consuming a lot of sodium can lead to high blood pressure, but potassium helps remove excess sodium and fluid from the body. This relieves pressure on the heart and arteries, lowering your risk of heart disease and stroke.

3. May Promote Your Skin Health

Peaches have beta-carotene and vitamin C, which both support healthy skin. Beta-carotene, a precursor of vitamin A, helps protect skin from sun damage. Vitamin C helps build collagen and improve skin elasticity.

Increasing water intake can hydrate your skin. A fresh peach contains about 130 grams of water, which can hydrate your skin.

4. May Improve Your Eye Health

The lutein and zeaxanthin in peaches help protect the retina and lens. These carotenoids lower the risk of macular degeneration and cataracts. These eye diseases can cause vision loss.

The vitamin A in peaches also helps support healthy vision. It’s rare, but a vitamin A deficiency can lead to xerophthalmia, a condition that can damage normal vision and result in night blindness (an inability to see in the dark or low light).

5. Provide Antioxidants

Peaches contain antioxidants, specifically polyphenols and carotenoids.

Antioxidants combat oxidative stress, an imbalance between cell-damaging free radicals and your body’s ability to counter their harmful effects.

Antioxidants support brain health, as oxidative stress is a risk factor for neurodegenerative diseases like Alzheimer’s disease.

6. May Support Your Immune System

Peaches support immune health in three ways:

• Vitamin C: An average peach (about 5 ounces) contains 6 milligrams of vitamin C. This amount is 7% of the Recommended Daily Amount (RDA) for men and 8% for women. Several types of immune cells need vitamin C for their production, function, and protection.
• Vitamin A: Peaches also contain vitamin A, which helps keep your lungs and other organs healthy.
• Antimicrobial properties: Peaches have certain components that help fight off bacteria and other germs.

What Nutrients Do Peaches Offer?

One yellow peach contains the following nutrients:

• Calories: 67.6
• Fat: 0.4 grams (g), or 0.5% of the Daily Value (DV)
• Sodium: 19.1 milligrams (mg), or 0.8% of the DV
• Carbohydrates: 14.8 g, or 5.4% of the DV
• Fiber: 2.2 g, or 7.9% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 1.3 g, or 2.6% of the DV

Are There Risks To Watch For?

Peaches are generally safe to eat.

Some people with oral allergy syndrome (OAS) may want to avoid peaches. OAS causes an allergic reaction to fruits and vegetables in people with pollen allergies.

Peaches are a source of fiber. Eating too much fiber may cause bloating, cramps, and gas, so increase your intake gradually.

Simple Ways To Add Peaches to Your Diet

You can enjoy peaches alone or in both savory and sweet dishes:

• Add them to oatmeal or overnight oats.
• Grill peaches, then add them to garden salads or slaws.
• Incorporate peaches into pie, cobbler, and other desserts.
• Purée peaches for sauces, pudding, or frozen pops.
• Whip peaches into smoothies.

Peaches continue to ripen after you pick them. Place peaches in a paper bag at room temperature to speed up their transformation if you prefer a juicier peach.

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