12 Surprising Health Benefits and Uses of Peaches

Medically Reviewed on 8/11/2022
12 health benefits of peaches
Peaches are high in fiber and low in calories and fat-free.

Peaches or Persian apples are classified as drupes or stone fruit because their meat is surrounded by a shell and they contain an edible seed.

Peaches are high in nutrients and may provide several health benefits, such as:

Plums, apricots, cherries, and almonds are related to peaches. They are believed to have originated in China about 8,000 years ago.

6 ways to use peaches

There are many ways to use peaches, however, the six most common ways include the following:

  1. Freshly sliced pieces as a snack
  2. Cooked into pies and cobblers
  3. Topped with yogurt and granola for breakfast
  4. Grilled and added to your favorite salad
  5. Baked with honey and cinnamon
  6. Served with ice cream for dessert

12 health benefits of peaches

  1. Aids in weight loss
    • Peaches are high in fiber which aids in weight loss if consumed regularly.
    • Peaches are low in calories and fat-free.
    • Peaches contain natural fruit sugars, which help maintain steady blood sugar levels in the body.
    • To satisfy your sweet craving, you may have a peach instead of eating chocolates and baked pastries.
    • Peaches in salads and desserts are a great sugar substitute.
  2. Reduces risk of cancer
    • Peaches are rich in vitamin C, which fights free radicals.
    • Studies suggest chemicals in peach seeds lower the rate of noncancerous skin lesions and protect them from developing malignant.
    • Peaches are high in polyphenols (antioxidants) that prevent the formation and spread of cancer cells in laboratory tests.
  3. Improves vision
    • Peaches are high in vitamin A and beta-carotene.
    • These biochemicals promote good eye vision, protect the eyes from deterioration, and treat eye abnormalities.
    • Studies report that beta-carotene lessens the risk of cataracts.
    • Lycopene and lutein improve eyesight as well.
  4. Improves heart health
  5. Boosts immunity
    • Vitamins C in peaches helps boost the body's resilience by battling free radicals.
    • Peaches contain vitamins A, B1, and B2, which help immunological function.
    • Drinking peach juice may enhance the body's defensive system, protecting it from several diseases, such as the cold.
  6. Improves skin health
    • Eating peaches and utilizing peach blossom extracts can help protect the skin from harmful rays.
    • It makes the skin appear healthier and more youthful.
    • It can help treat skin allergies. Peaches are used to make lotions, creams, and other cosmetics.
  7. Antioxidant properties
    • Several studies have reported that peaches contain antioxidants, such as chlorogenic acid, caffeic acid, phenolic substances, beta-cryptoxanthin, lutein, and zeaxanthin.
    • These chemical components prevent diseases and overall wellness.
  8. Reduces inflammation
    • Peaches contain polyphenols and anti-inflammatory antioxidants that can limit the release of inflammatory cytokines and histamines into circulation.
    • Thus, peaches are an excellent treatment for skin inflammations, such as allergies.
    • Vitamin C in peaches has anti-inflammatory properties that can help avoid persistent swellings caused by asthma, rheumatism, gout, and wounds.
    • Vitamin C repairs and regenerates damaged blood vessel lining.
  9. Promotes digestive health
    • Peaches are high in fiber, which helps improve digestion.
    • It is a natural diuretic and aids in kidney and bladder detoxification.
    • Research suggests that peach blossom extracts can help with motility issues, such as gastroesophageal reflux disease, diarrhea, and constipation.
  10. Helps during pregnancy
    • Peaches are particularly beneficial to pregnant women due to their high vitamin C and folate content.
    • Vitamin C aids in the general growth of the baby and iron absorption.
    • Folate, which is a source of folic acid, benefits both the mother and the baby in several ways.
    • Fiber and potassium manage the side effects of pregnancy.
  11. High in iron content
    • Because of their high natural sugar content, nectarines are beneficial to diabetics. They help curb sugar cravings, without spiking the blood sugar levels to a dangerous degree.
  12. Reduce allergy symptoms
    • When exposed to an allergen, your body produces histamines, which are extremely detrimental synthetic compounds, to clear the allergen.
    • Histamines are necessary for the body's defense mechanism, but they might create signs of sensitivity, such as sniffling, tingling, or hacking in the long term.
    • According to research, peaches help lessen allergy symptoms by blocking the release of histamines (a substance present in the body's cells) into circulation.
    • According to data analysis, peach preparations could decrease the inflammation caused by allergic responses.


Foods That Aren't as Healthy as You Think See Slideshow

The nutritional content of peaches

Table. The nutritional values of one cup of sliced (154 grams) raw yellow peaches
Nutrient Amount
Calories 60.1
Carbohydrates 14.7 grams
Fiber 2.31 grams
Protein 1.4 grams
Total lipid 0.385 grams
Vitamin C 10.2 mg
Vitamin K 4 mcg
Vitamin B6 0.039 mg
Folate 6.16 mcg
Potassium 293 mg
Copper 0.105 mg
Manganese 0.094 mg
Phosphorus 30.8 mg
Magnesium 13.9 mg

Additionally, peaches contain the following minerals:

  • Iron
  • Calcium
  • Zinc

Bottom line

  • Peaches are abundant in vitamins, minerals, and plant components that the body can use.
  • They are easy to include in several cuisines, may improve digestion and heart health, provide cleaner skin, and alleviate allergy symptoms.
  • Peaches may boost immunity, battle pollutants, lower blood sugar levels, and lower the risk of some cancers.
  • Consume peaches in moderation to prevent negative consequences because anything out of balance is unhealthy.
Medically Reviewed on 8/11/2022
Image Source: iStock image

The Health Benefits of Peaches. https://www.webmd.com/diet/ss/slideshow-peaches-health-benefits

All the Health Benefits of Eating Peaches. https://health.clevelandclinic.org/benefits-of-peaches/

Peaches, yellow, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/nutrients