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What Are the Health Benefits of Peaches?

Peach or peach is a downy fruit with a native habitat in northwest China. They are members of the stone fruit family, meaning their flesh surrounds one large central seed.

The inner flesh of the peach can range in color from white to yellow or orange.

There are two different varieties of peaches: freestone and clingstone. These names indicate whether the flesh sticks to the inner seed or loosens easily from it.

In this article, we look at the possible health benefits of peaches, their nutritional profile, and how to include more of them in your diet.


peaches in baskets on a wooden table 1024x640 - What Are the Health Benefits of Peaches?
The vitamin C in peaches can reduce the risk of certain types of cancer.

Peaches don’t contain many nutrients. However, a cup of diced peaches provides 11.1 milligrams (mg) of vitamin C, as well as contributing to the recommended daily intake (RDA) of potassium, fiber, and iron.

This amount of vitamin C is equivalent to 12.33% of the RDA for adult men and 14.80% of the RDA for adult women, according to guidelines from the United States Department of Agriculture (USDA).

Despite their relatively low nutritional profile, peaches can still benefit public health as part of a balanced diet that includes plenty of fruit and vegetables. Peaches can add sweetness to desserts and snacks, replacing the more harmful added sugar.

Reduces cancer risk

Peaches provide a large amount of vitamin C. This vitamin is a powerful antioxidant that can help prevent the formation of free radicals, which are compounds that have been linked to cancer development.

As a result, adequate intake of vitamin C can help a person reduce the risk of cancer. However, exposure to other risk factors, such as smoking, increases the amount of vitamin C a person needs to have a significant effect on cancer risk.

Maintain healthy skin

Research shows that taking vitamin C regularly can improve the appearance and health of skin.

This powerful antioxidant plays an important role in forming collagen. Collagen acts as a support system for the skin, promoting wound healing and increasing skin strength.

A 2015 review of studies found that dietary vitamin C supplements improve at least one factor in the actual or perceived appearance of skin, including wrinkles, elasticity, roughness, and coloring.

Contribute to fiber intake

A cup of diced peaches contains 2.52 g of fiber. The USDA recommends 22.4–28.0 g per day for adult women and 30.8–33.6 g daily for adult men, meaning that this serving size can provide at least 7.5% of a person’s recommended daily fiber intake. .

Fiber-rich foods provide a variety of important health benefits, according to a 2018 review. They can protect colon health, support long-term weight management, and reduce the risk of several dangerous health conditions.

These health conditions include cardiovascular disease, type 2 diabetes, and several cancers, including colorectal cancer and lung cancer.

A person can significantly increase their fiber intake by replacing sugary low-fiber foods with one or two peaches daily.

The benefits of consuming fruits and vegetables are enormous. With increasing consumption of plant foods, there is a reduced risk of many lifestyle-related diseases, including obesity, diabetes and heart disease.

A diet high in fruit and vegetables can also reduce your overall risk of death.

Increase your potassium intake

Potassium is an essential electrolyte that helps cells function. It can also help reduce your risk of high blood pressure, stroke, and kidney stones, according to the Office of Dietary Supplements (ODS).

A cup of diced peaches provides 319 mg of potassium, which is 6.8% of the recommended daily intake of 4,700 mg for adults.

Peaches are not among the main dietary sources of potassium. However, they can still play a role in helping a person manage their risk of chronic disease as part of a healthy diet plan.

Iron supplements

Iron is a vital component of hemoglobin, which helps blood carry oxygen throughout the body. Without sufficient hemoglobin, a person may have iron deficiency anemia.

According to the American Society of Hematology, this can cause severe fatigue, pale skin, and shortness of breath, among other symptoms.

A cup of diced peaches provides 0.42 mg of iron, which accounts for at least 2.3% of an adult’s daily iron needs, depending on age and gender.

Peaches alone will not provide enough iron to prevent iron deficiency anemia. However, people can include it in their diet with foods that contain more iron, such as raisins, cashews, or spinach.


One cup of diced peaches, or 168 grams, provides:

Peaches also provide a number of vitamins A, E, and K, as well as magnesium and phosphorus.

Diet tips

Peach season comes during summer. So far, they are the freshest and have the most flavor and nutritional value. It is best to choose peaches with tight, fuzzy skin that soften when lightly pressed.

To ripen peaches, place them in a paper bag or near a window with lots of sun.

When buying canned peaches, one should avoid too much syrup and look for varieties without added sugar.

Here are some ideas for incorporating peaches into your diet:

  • Make a summer salad with a starter of mixed greens or spinach and add dry roasted peanuts, fresh peaches, fresh mozzarella, and grilled chicken, salmon, or tofu. Drizzle with balsamic dressing.
  • Eating peaches as a quick and easy snack on the go that doesn’t require preparation time.
  • Add peaches to breakfast dishes. Peach slices are a great addition to whole grain and cold cereals. They also make excellent topper for pancakes, waffles, and French toast.
  • Place the peaches in a glass of lemonade, iced tea, or water for a fresh fruity flavor.
  • Roast peach slices with honey and cinnamon drips for a quick and healthy dessert.
  • Make a fresh salsa with diced peaches, mangoes, jalapenos, red bell peppers, and chipotle pepper. Salsa can add flavor and texture to dishes like tacos.
  • Add a few frozen peaches to the smoothie. Combine it with pineapple juice, half a frozen banana, and Greek yogurt for a sweet, tangy snack.

Although peaches are far from being a super food, they can play an important role in health as part of a healthy and balanced diet.