Peach is a very delicious fruit, with a reddish yellow skin and white or yellow flesh. Browse further and know the health and nutrition benefits of eating peaches.

Benefits Of Peach

Peach is a fruit native to china, but cultivated in almost all the countries with a cool climate. The origin of the fruit dates back to 10th century and it was later transported to Romans and found its way to France and England. The outer skin of the peach is reddish-yellow in color, while the flesh is either white or yellow. Peaches that have a white flesh are usually very sweet and have very little acidity. However, the yellow-fleshed ones typically have an acidic tang, coupled with sweetness. A peach is extremely rich in vitamin A and potassium, apart from abounding in a number of other nutrients. The fruit is also rich in calcium, phosphorus, potassium, magnesium and Vitamins E, vitamin K, thiamin, riboflavin, niacin, pantothenic acid and selenium. In the following lines, we have provided a number of health and nutrition benefits of eating peaches.

Nutritional Value of Peach


39 Kcal
9.54 g
0.91 g
Total Fat
0.25 g
0 mg
Dietary Fiber
1.5 g
4 µg 
0.806 mg
Pantothenic acid
0.153 mg
0.025 mg
0.031 mg
0.024 mg
Vitamin A
326 IU
Vitamin C
6.6 mg
Vitamin E
0.73 mg
Vitamin K
2.6 µg
0 mg
190 mg
6 mg
0.068 mg
0.25 mg
9 mg
0.61 mg
11 mg
0.17 mg
162 µg

Health & Nutrition Benefits of Eating Peach
  • Peaches help make the skin healthy and also add color to the complexion.
  • It has been seen that consumption of peaches helps in the removal of worms from the intestinal tract.
  • Being rich in Vitamin A, peaches might help prevent cancer in organs and glands with epithelial tissue.
  • Peaches comprise of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight.
  • Consumption of peaches, on a regular basis, help keep your bowel movements regular.
  • Researches have suggested that peaches have good to excellent antioxidant activity, some antimicrobial activity and good to excellent tumor growth inhibition activity.
  • Peaches have a small laxative effect and a powerful diuretic effect and thus, are recommended to people suffering from rheumatism and gout.
  • Peach flowers have sedative proprieties and are good for children who are restless, especially when boiled in water with sugar and honey.
  • Peaches constitute almost ten different vitamins including Vitamin A which is vital for a healthy vision.
  • Peaches are also rich in Vitamin C which is a tissue builder and an anti-oxidant.
  • Peaches contain Vitamins E and K; Vitamin E is an anti-oxidant and the latter is essential to blood clotting capabilities of the body. The fruit is a rich source of thiamin, riboflavin, vitamin B-6, niacin, folate and pantothenic acid.
  • Peach is rich in minerals such as iron and fluoride. Iron helps in red blood cell formation and fluoride is a main component of bones and teeth and prevents dental cavities.
  • Peaches are effective for those who want to lose their weight. A big peach contain just 68 calories and zero fats, so, regular intake of peaches helps you to keep your weight in check.
  • Peach is rich in potassium which acts as an electrolyte and works great for heart, kidney, brain and muscle tissue function. Potassium also works well for regulating blood pressure, heart rate and gastrointestinal health..  It helps in maintaining the proper fluid balance in cells and boosts the response of the central nervous system.

Peaches have been found to be beneficial for individuals suffering from the following ailments:
  • Acidosis
  • Anemia
  • Asthma
  • Bladder and Kidney Stones
  • Bronchitis
  • Constipation
  • Dry Cough
  • Gastritis
  • High Blood Pressure
  • Nephritis
  • Poor Digestion
Buying & Storing Tips
  • Peaches generally have a rosy blush on their skin which is just a trait not an indication of its quality.
  • Mature peaches will have a cleft in the shape of the peach.
  • Make sure you avoid those with a hint of green as they haven’t ripen completely.
  • Even after being plucked from the tree, peaches continue to ripe and turn soft though the sugar production stops.
  • Under-ripe peaches can be ripened by keeping them in a paper bag punched with holes in room temperature, away from direct sunlight.
  • Ensure to check the ripeness of the peach often as it is just a matter of few hours before it goes from under ripe to over ripe.
Cooking Tips
  • Cut peach using a sharp knife and twist each half apart. Remove any fuzzy bloom on the skin by rubbing it off under cold water. Peel off the tough skin using your fingers or drop them in boiling water for 15 seconds and then into cold water. The skin comes off easily.
  • Peaches are best to eat raw. Once they are boiled or cooked, they lose 80% of the nutrients, especially Vitamin C.
  • Prior to eating raw peach, brush the cut sides using lemon juice or acidulated water to prevent the fruit from turning brown.
  • Cook and can the fruit in its raw state as it tends to rot quickly.
  • The natural sweetness of peach is used to sweeten the dishes, juices and cereals.
  • Fresh peach is used in smoothies and fruit salads.
  • Peaches form a common ingredient in jams, cakes and cobbler and add a tangy flavour to poultry, pork and veal dishes.
  • Slice and add them to pavlovas or trifles to use them in tarts or serve them with vanilla ice cream.

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