Health Benefits & Nutrition of Peach

by Kiran Patil last updated -

 Likes  Comments

The health benefits of peach fruit include relief from hypokalemia, cancer, obesity, cholesterol, blood stasis, and neurodegenerative diseases. It helps in eye care, skin care, maintaining a healthy nervous system, bones, and teeth.

It has anti-aging properties and also helps in detoxification, as well as improving digestion and cellular health. It has essential nutrients and antioxidants which are valuable during pregnancy and it helps in strengthening the immune system as well.

What is Peach?

Peaches are juicy and versatile summer fruits that are native to China and South Asia. Their Latin name is Prunus persica and peaches are a product of deciduous trees that grow in temperate regions of the world. Peaches belong to the family of Rosaceae, which includes fruits like plums and cherries.

Unlike nectarines, which have a smooth outer surface, peaches have fuzzy, velvety skin. They have a delicate aroma and a juicy, yellowish pulp. Peaches are drupes or stone fruits because their outer fleshy part surrounds a shell, which encloses an edible seed.

Based on the grip of the flesh being free or rigid on the seed, peaches are classified in the clinging-stone variety where the pulp clings tightly to the pit, a semi-freestone in which the flesh separates out with little effort, and a free-stone variety in which the pulp separates easily from the pit.

Watch Video: 10 Reasons To Eat Peaches

Nutrition Facts

Peaches, yellow, raw
Serving Size :
NutrientValue
Water [g]88.87
Energy [kcal]39
Protein [g]0.91
Total lipid (fat) [g]0.25
Carbohydrate, by difference [g]9.54
Fiber, total dietary [g]1.5
Sugars, total [g]8.39
Calcium, Ca [mg]6
Iron, Fe [mg]0.25
Magnesium, Mg [mg]9
Phosphorus, P [mg]20
Potassium, K [mg]190
Sodium, Na [mg]0
Zinc, Zn [mg]0.17
Vitamin C, total ascorbic acid [mg]6.6
Thiamin [mg]0.02
Riboflavin [mg]0.03
Niacin [mg]0.81
Vitamin B-6 [mg]0.03
Folate, DFE [µg]4
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]16
Vitamin A, IU [IU]326
Vitamin E (alpha-tocopherol) [mg]0.73
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]2.6
Fatty acids, total saturated [g]0.02
Fatty acids, total monounsaturated [g]0.07
Fatty acids, total polyunsaturated [g]0.09
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Peach Nutrition

According to USDA Nutrition Data, peaches store a broad range of nutrients that are vital for the healthy functioning of the body. Peaches are a rich source of potassium, vitamin A, beta-carotene, and vitamin C (ascorbic acid). They are also a good source of vitamin E (alpha-tocopherol), vitamin K (phylloquinone), vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B-6, and folate. Peaches offer a rich treasure of minerals such as calcium, magnesium, iron, phosphorous, zinc, and copper.

Calories in a Peach: 1 medium sized peach contains around 59 calories and 0 cholesterol.

Health Benefits of Peaches

According to research, peaches offer many amazing benefits. They help in maintaining healthy levels of blood pressure and boosting cardiac health. Along with the fresh and processed products, canned peaches can also be used to obtain its health benefits, with the lucrative bonus of having no harmful calories.

A study conducted by G. Mackinney, University of California, Berkeley, peaches are also rich in carotenoids. Let’s take a look at their amazing health benefits!

Prevent Cancer

A research published at the U. S. Department of Agriculture suggests, peaches are rich in phenolic and carotenoid compounds, which possess anti-tumor and anti-cancer properties.

Another research conducted by Frederick Khachik reveals that it also helps in fighting various types of cancers such as breast cancer, lung cancer, and colon cancer.

Studies have supported the fact that chlorogenic acid and neochlorogenic acid present in peaches exert beneficial effects in inhibiting the growth of breast cancer cells without affecting the normal cells, unlike chemotherapy, which negatively affects healthy cells as well.

In addition to this, a research conducted at the University of Illinois, Chicago, has shown that the botanical group Rosaceae, which includes peaches, is rich in beta-carotene, thereby providing protective effects against lung cancer.

Skin Care

Peaches help in maintaining healthy skin owing to the presence of a good amount of vitamin C, which also provides a defense against harmful free radicals and infections.

Peaches exert protective effects on the skin against ultraviolet radiation. A study conducted by Wilhelm Stahl at the University of Düsseldorf, Germany, has provided evidence that the antioxidants zeaxanthin and lutein have significant anti-inflammatory effects on the skin damage caused by UV-B radiation and they protect it from the hyperproliferation of cells. Flavonoids present in peaches have photoprotective effects and help in preventing the skin from UV-induced erythema.

Peaches are widely used in the cosmetic industry for the manufacturing of skin creams and beauty packs. They help you get rid of dark circles. The wealth of flavonoids and essential vitamins and minerals in peaches help in sloughing off dead cells, as well as hydrating and revitalizing the skin. The antioxidants, in peaches, promote faster recovery of skin problems such as blemishes and spots.

Treat Diabetes

Peaches help prevent the risk of Type 1 diabetes as they show a significant decrease in blood sugar levels, thanks to their high fiber content. They also have a low glycemic index of 26-55, making it fit for diabetics.

Improve Heart Health

A research conducted in the University of California has shown that the phenolic compounds present in the peel and pulp of the clingstone peaches help in maintaining lower levels of LDL (bad) and stimulating HDL (good) cholesterol. This aids in reducing the risk of developing diseases related to the heart and maintaining an optimal cardiovascular health.

Eye Care

Peaches are rich in beta-carotene, which gets converted into vitamin A within the body. Beta-carotene plays an important role in maintaining healthy eyesight and preventing various eye diseases like xerophthalmia and blindness.

An investigative research study has shown that the carotenoids, lutein, and zeaxanthin, present in peaches have positive effects associated with a reduced prevalence of nuclear cataract.

As suggested by a long-term supplementation study, lutein and zeaxanthin reside in the macular pigment of the eye and help in protecting the retina from age-related macular degeneration.

In addition to this, a study conducted by George Torrey, Ph.D., a graduate of Brown (‘61), Harvard (‘62) and the Univ. of Connecticut (‘68), these components present in peaches guard the retinal tissues against the damage caused by free radicals and the potential injury caused by high-wavelength light.

Prevent Hypokalemia

Peaches contain potassium, which is vital for proper nerve signaling and cellular functioning of the body. The potassium content in peaches also helps in metabolic processes, utilizing carbohydrates, maintaining electrolyte balance, and the regulation of muscular tissues. A lack of potassium in the body can lead to hypokalemia which can affect muscular strength and can cause an irregular heartbeat.

benefits of peaches

Antioxidant Capacity

A research suggests that the peels and the pulp of peaches possess significant antioxidant properties. According to a study, the presence of chlorogenic acid in these fruits also contributes to their protective effects.

Antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin help in scavenging oxygen-derived free radicals and thus protect the body against the harmful effects of various diseases.

Useful in Pregnancy

Peaches are valuable during pregnancy due to the presence of a wide range of essential vitamins and minerals. Vitamin C helps in the healthy growth of the bones, teeth, skin, muscles, and blood vessels of the baby. It also helps in the absorption of iron, which is extremely crucial during pregnancy.

The folate in peaches helps in preventing neural tube defects like spina bifida. Potassium in peaches helps in averting the muscle cramps and general fatigue, which is common during pregnancy.

Aid in Digestion

Peaches are good for maintaining healthy digestive health due to their alkaline content and fiber. Dietary fiber in peaches absorbs water and helps in preventing stomach disorders like constipation, hemorrhoids, stomach ulcers, gastritis, and irregular bowel movements.

It also helps in cleansing and eliminating the toxic waste from the intestines and preventing the body from contracting various abdominal disorders, including stomach cancer. Due to its laxative properties, peaches also aid in the dissolution of kidneys and bladder stones.

Maintain Healthy Nervous System

The presence of magnesium in peaches helps prevent stress and anxiety in the body and aids in keeping the nervous system calm. According to research, a deficiency of magnesium can affect the functioning of the central nervous system, resulting in hyper excited muscles and the increased activity of nerve signals.

An investigative research study conducted in this regard has suggested that the intake of magnesium-rich foods along with vitamin B6 has favorable effects on the treatment of central nervous system hyperexcitability in children.

Another study by George A. Eby and Karen L. Eby has suggested that magnesium treatment helps in recovering from the symptoms of major depression. The consumption of peaches is also considered beneficial in Ayurvedic therapy for balancing the nervous system.

Treat Obesity

Peaches contain bioactive components that have shown beneficial effects in combating obesity-related disorders. An investigative research study has suggested that the presence of phenolic compounds in peaches have anti-inflammatory and anti-obesity properties which help in fighting metabolic syndromes that can lead to serious health concerns.

Boost Immunity

Peaches are rich in ascorbic acid and zinc, which aid in the normal functioning of the body and help maintain a healthy immune system. According to a research on the immune-enhancing role of vitamin C and zinc, they exert effectual wound healing and antioxidant properties that help in fighting infections and reducing the prevalence and severity of diseases such as the common cold, malaria, pneumonia, and diarrhea. A deficiency of these components can result in oxidative bursts and impaired cellular activity.

Anti-aging Properties

Peaches are a source of zinc, which has anti-aging properties. In the book Stopping the Clock, Ronald Klatz says that the consumption of zinc-rich foods such as peaches promotes the production of antibodies and inhibits the cellular damage caused by free radicals.

It also interferes with the aging process of male reproductive organs by boosting the levels of the reproductive hormone testosterone in the body.

Improve Bone & Teeth Health

Peaches contain phosphorus which, along with calcium, helps in strengthening bones and teeth, and maintaining and repairing the bodily tissues. It also aids in the prevention of various bone diseases like decalcification, which can lead to osteoporosis, particularly in post-menopausal women.

Consumption of foods rich in phosphorus such as peaches promotes re-mineralization of bones and maintains their rigidity. Along with calcium, the vitamin C content in peaches also plays an important role in the strengthening of jaw bones and gums, which helps in keeping the teeth intact.

Peaches detoxify the body

Detoxify the Body

Peaches are beneficial for cleansing and detoxifying the body, and they assist in flushing out harmful toxins from the liver and kidneys.

An investigative study has proven that peach extracts possess hepato-protectant elements and are valuable in treating the condition of hepato-toxicity caused as a result of prolonged therapy for various diseases like a migraine, tuberculosis, and diabetes. Peaches are widely used in many cultures in the manufacturing of herbal detoxification products such as detox teas.

Treat Blood Stasis

The inner kernel of peaches is suggested to be beneficial in treating the condition of blood stasis in which blood becomes inactive. Blood stasis may arise as a consequence of a long-term deficiency of blood and may result in its dryness. This can happen because of childbirth, abdominal injuries or surgeries.

Improve Cellular Health

Peaches contain iron, which is vital for the formation of hemoglobin in red blood cells. The consumption of foods like peaches is important during all the stages of life, including childhood, adolescence, adulthood, and phases of menstruation and pregnancy.

Prevent Brain Disorders

Studies have proven that peach extracts exert beneficial effects on the central cholinergic system. The cholinergic system is a neurotransmitter system that acts as the backbone of memory and learning functions. Components present in peaches avert the cholinergic system from degenerating and thus prevent various disorders like Alzheimer’s disease.

Dietary Tips

Due to the abundance of health-promoting compounds, delicious flavor, and low calories, peaches are often added as an ingredient in various healthy recipes such as yogurts, shakes, and cakes. The popular uses of peaches include the following:

  • You can add peaches to salads with spinach, nuts, mozzarella, salmon, tofu, and top it with balsamic dressing.
  • You can also eat them as they are, raw.
  • You can add peaches to your breakfast with oatmeal, waffles, French toasts, and cold cereals.
  • You can also add them to iced tea, shakes, smoothies, and juices for a refreshing taste.
  • You can also make a quick and delicious dessert with peaches such as peach cobbler, peach cake, peach crisps, and peach pie.

Other Uses of the Peach Tree

Apart from peaches themselves, other parts of the peach tree also provide a range of health benefits.

  • Peach Leaf: The leaves of the peach tree are beneficial for the treatment of a cough, bronchitis, and abdominal disorders. They possess detoxifying, laxative, and diuretic properties, and are also effective in treating abdominal worms and in the healing of wounds. They are also used in the manufacturing of green-colored dyes.
  • Peach Flowers: The flowers of the peach tree help in relieving the symptoms of constipation and edema.
  • Peach Kernels: Peach seeds are effective in the treatment of menstrual disorders such as dysmenorrhea, amenorrhea, and other conditions including blood stasis, asthma, and cough. They are also beneficial in the treatment of acute appendicitis and dyspnea (shortness of breath), and they promote healthy blood circulation.
  • Peach Bark: The dried bark of the peach tree is beneficial in the treatment of jaundice and dropsy.

Side Effects of Peach

Peaches may have a few side effects, such as the following:

  • Allergic Reactions: Peaches may cause food allergies due to the presence of certain allergens. Production and storage of dried peaches may involve the use of sulfite as a preservative, which can lead to allergic reactions including worsened symptoms of asthma, urticaria, bronchial-constrictions, and anaphylaxis.
  • Peach Seeds: Excess usage of peach seeds should be avoided as they may have toxic effects due to the presence of cyanide in trace amount. It is always advisable to consult a medical professional in case of any use of medicinal products made from seeds of peaches.

Fun Facts

  • China is the largest producer of peaches and they are auspiciously revered as a Chinese symbol of longevity and immortality.
  • Other top contributors to peach production are Italy, Spain, the United States, and Greece. In fact, Georgia is also known as the “peach state” for its contribution in producing the highest quality peaches with respect to flavor, texture, and nutritional content.
  • Peaches attained the rank of the state fruit of Georgia in 1995.
  • They are available in different sizes, and their colors range from yellow to red, depending on the country of origin.

So what are you waiting for, get out there and pick some peaches!

References
About the Author

Kiran Patil is the founder of Organic Facts. He has a keen interest in health, nutrition, and organic living. He completed his B.Tech and M. Tech (Chemical Engineering) from IIT Bombay and has been actively writing about health and nutrition since over past 12 years. When not working he likes to trek and do gardening.

Rate this article
Average rating 4.0 out of 5.0 based on 329 user(s).

Sign-up for wellness newsletter


Do you want the best of science-backed health & nutrition information in your inbox? If yes, please share your email to subscribe.

* indicates required
We'll never share your email with anyone else.
/ ( mm / dd )