Lompat ke konten Lompat ke sidebar Lompat ke footer

Peach, Summer Fruit Rich in Benefits

peach 3

Peach is a fruit of the group summer fruit or fruit that grows in summer in a country with four seasons. Just like prunes, this fruit can also be a ‘powerful weapon’ to fight metabolic syndrome, such as obesity and inflammatory diseases. This is due to the content of the main phenolic components, including anthocyanins, chlorogenic acid, quercetin, catechins, beta-carotene, lutein, and zeaxanthin which are anti-obesity, anti-inflammatory, and anti-diabetic properties.

In 100 grams of peaches (1 medium fruit = 150 grams) contains 39 calories. The water content in this fruit is relatively high so it is good for preventing dehydration. Peaches are also a source of vitamins A, C, E, K, niacin, pentothenic and folate acids, as well as, the minerals potassium, magnesium, phosphorus, copper, manganese and iron.


Here are the benefits that can be obtained by eating peaches regularly:


  • Lowering LDL Cholesterol, In peaches, there are bioactive and phenolic components that act as anti-obesity and anti-inflammatory which can lower LDL cholesterol.
  • Prevent cancer, Peaches contain vitamin C which is a good source of antioxidants that can help fight cancer-causing free radicals. Peaches also contain fiber which can lower the risk of colorectal cancer.
  • Prevent Diabetes, Research shows that people with type 1 diabetes who eat a diet high in fiber can lower their blood glucose levels. For people with type 2 diabetes, fiber can help control blood sugar, fat, and insulin levels.
  • Maintain Heart Health, The fiber, potassium, vitamin C and choline contained in peaches can help maintain heart health. Increasing potassium intake followed by a decrease in sodium intake can reduce the risk of cardiovascular disease. A person who consumed 4069 mg of potassium daily had a 49% lower risk of developing ischemic heart disease than those who consumed less potassium (1000 mg per day).
  • Maintain Eye Health, The beta carotene content in peaches is responsible for eye health because it provides nutrients and protects the retina from free radicals. The content of lutein and zeaxanthin in peaches provides positive benefits for preventing cataracts because they can reduce the risk and development of macular degeneration due to aging.


Peach is very good for consumption during pregnancy because it is rich in essential vitamins and minerals. Vitamin C contained in peaches can help the growth of bones, teeth, skin, muscles and blood vessels in the fetus. Apart from that it also helps in the absorption of iron, which is an important component during pregnancy. The folic acid contained in peaches can prevent neural tube defects such as spina bifida. The potassium component also helps prevent muscle cramps and fatigue during pregnancy.

  • Lose weight, Peach is a fruit that is fat free and low in calories. The high sucrose content in this fruit does not have any bad effects on health. If you want to lose weight, consumption of peaches can be an alternative.
  • Maintain Digestive Health, Eating peaches can help flush out toxins in the intestines, kidneys, stomach and liver due to their fiber and potassium content. Foods high in fiber can help remove food waste in the colon, while high potassium content can reduce the risk of kidney disease and reduce the development of ulcer disease. In addition, peaches are easy to digest and do not cause gastric problems, and help prevent digestive problems such as constipation, hemorrhoids, ulcers, and irregular bowel movements.
  • Control Blood Pressure, Large peaches are rich in potassium and low in sodium to help balance blood pressure. Potassium works with sodium in the body’s fluid balance and helps keep blood pressure normal. In addition, peaches also contain magnesium, phosphorus, zinc, copper, manganese, iron and calcium which work together to support red blood cells and maintain healthy blood pressure. If you have high blood pressure problems, eating peaches every day can help overcome the problem.
  • Prevent Anemia, Iron deficiency anemia can generally be overcome by increasing the intake of iron-rich foods such as peaches. Iron helps increase hemoglobin production and can prevent anemia. Peaches are also rich in vitamin C which helps with iron absorption.
  • Prevent Inflammation, Peach is anti-inflammatory, anti-microbial, and anti-oxidant. People with gout and rheumatism are recommended to eat peaches. This is because peaches are diuretic and have a mild laxative effect that helps reduce inflammation, one of the main symptoms of gout and rheumatism. The vitamin A content in peaches also helps treat rheumatism. To get the maximum benefits, consume this fruit along with the skin.



  • Maintain Skin Health, The antioxidant vitamin C contained in peaches can reduce wrinkles, improve overall skin texture and help fight skin damage caused by sunlight and air pollution. Vitamin C also plays an important role in the formation of skin collagen.
  • Moisturizes the Skin, The content of vitamins A and C in peaches makes this fruit a source of natural moisturizer. This vitamin can help regenerate skin tissue.
  • Anti-Aging, Applying peach extract to the face can help prevent premature wrinkles. Peaches also contain antioxidants that help in the process of rejuvenating skin cells.
  • Prevent UV Radiation, As it is well known that peaches contain vitamin A, vitamin C, vitamin K, beta carotene, potassium, magnesium, and selenium which can help protect the skin from harmful sun rays.
  • Prevents Hair Loss, The nutritional content in this fruit can make hair healthy and smooth. In addition, peach also provides positive benefits to the scalp by providing protection from hair loss.

Adding peaches to our daily diet can provide many benefits for our bodies. May be useful.

Writer: Novia Akmaliyah, S.Gz

Editor & Proofreader: Jansen Ongko, MS.c, RD


  • 2013.18 Health and Beauty Benefits of Peach. [tersedia pada: http://www.boldsky.com/health/wellness/2013/eighteen-health-beauty-benefits-of-peach-034950.html]
  • Fraser C. 2013. 8 Amazing health benefits of peaches. [tersedia pada: http://livelovefruit.com/health-benefits-of-peaches/]
  • Gasparotto J, et al. 2014. Effects of different products of peach (Prunus persica Batsch) from a variety developed in southern Brazil on oxidative stress and inflammatory parameters in vitro and ex vivo. J Clin Biochem Nutr. 55 (2): 110-119.
  • Greenfield B. 2012. Secrets of the superhuman food pyramid: benefits of peaches. [tersedia pada: http://superhumancoach.com/benefits-of-peaches/]
  • Herrington D. 2013. 16 Health benefits of peaches. [tersedia pada: http://www.care2.com/greenliving/16-health-benefits-of-peaches.html]
  • http://timesofindia.indiatimes.com/life-style/beauty/Peach-benefits-for-your-skin/articleshow/21037375.cms.
  • http://www.nutrition-and-you.com/peaches.html
  • http://www.top10homeremedies.com/kitchen-ingredients/top-10-health-benefits-of-peaches.html
  • https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-peach.html
  • Noratto G ,, Porter W, Byrne D, Cisneros-Zevallos L. 2009. Identifying peach and plum polyphenols with chemopreventive potential against estrogen-independent breast cancer cells. J Agric Food Chem. 57 (12): 5219-26: DOI: 10.1021 / jf900259m
  • Phillips, K. 2012. Peaches, plums, nectarines give obesity, slim chance diabetes [tersedia pada: https://www.sciencedaily.com/releases/2012/06/120618132921.htm]
  • Ware M. 2016. Peaches: Health Benefits, Facts, Research. [tersedia pada: http://www.medicalnewstoday.com/articles/274620.php]