It’s not breaking news peaches taste great fresh, from the can, or in a pie. But besides being natures candy, peaches are still a fruit that offer a bunch of health benefits.
Need an excuse to order crates of peaches? Press “purchase” and confirm that order. Here are all the benefits of peaches.
9 benefits of peaches
Not only are peaches juicy, sweet, and simply delicious, they have a bunch of potential health benefits, including:
- full of nutrients and antioxidants
- aid in digestion
- improve heart health
- may support your immune system
- may help maintain a healthy weight
- may protect and improve skin
- may help reduce cancer risk
- may help support blood sugar regulation
- improve eyesight
Eating peaches every day isn’t a health cure-all, but there’s plenty of reasons to snack on this stone fruit. Here’s how the potential benefits of peaches stack up.
1. Full of nutrients and antioxidants
Peaches are full of good-for-you vitamins and minerals that that your body needs to operate at its best.
Eating one large piece of fruit (225 grams) gives you a boost of:
- Vitamin A: 6% of the Daily Value (DV)
- Vitamin C: 10% DV
- Niacin: 11% DV
- Potassium: 6% DV
- Copper: 19% DV
- Magnesium: 4% DV
They also contain a variety of antioxidant and anti-inflammatory plant compounds that help protect your body from oxidative damage via free radicals (compounds often linked to disease and cancer).
2. Aid in digestion
A healthy gut relies on good digestion, and peaches (and other fiber-rich foods) may be your ticket to a good digestive flow.
A single large peach (225 grams) is packed with nearly 3.38 grams of fiber, which helps keep things moving in your digestive tract. Fiber also keeps you “regular” (yes, we’re talking about 💩), so that you can prevent the oh-so-unpleasant constipation.
3. Improve heart health
Peaches (as well as other fruits like apples, pears, and plums) are packed with flavonoids — antioxidants that may help promote a healthy heart. A 2017 study found that high flavonoid intake was linked to a reduced risk of death from cardiovascular diseases and causes in men and women.
Studies also suggest eating more foods rich in flavonoid antioxidants, like peaches, may help decrease your risk of developing high blood pressure (a risk factor for heart disease).
4. May support your immune system
Peaches contain nutrients that support immune function, like vitamin C.
One large peach provides around 10 percent of your body’s daily value of vitamin C, which your body needs to help immune systems function and protect you against infection. This helps protect your immune system and prepare it to fight off any illnesses or infections that come its way.
5. Help maintain a healthy weight
Nutritious foods like fruits and veggies, including peaches, are low in calories and packed with nutrients to help support a healthy weight.
Because they have a high water content and are filled with fiber, they may also help you feel fuller longer.
6. Protect and improve skin
Thanks to their anti-inflammatory properties, peaches may help improve and protect your skin.
Peaches contain vitamin C, which plays a role in maintaining overall skin health.
They also contain provitamin A, which can protect your skin from harmful UV rays and other damaging factors to maintain a youthful glow.
Peaches are also a good sources of provitamin A carotenoids, which can be converted into the active form of vitamin A in the body. Carotenoids accumulate in the skin and may help protect your skin from harmful UV rays.
7. May help reduce cancer risk
TBH there’s no food that will totally prevent cancer. But total vegetables and fruit intake in general is linked to lower cancer risk.
Research also suggests that two other antioxidants found in peaches — carotenoids and caffeic acid — may be linked to preventing some cancers.
One 2014 test tube study even found antioxidants called polyphenols pulled from peaches and plums might help prevent the growth and spread of breast cancer cells, without harming healthy cells.
While these findings are interesting, more human studies are still needed in this area. And noshing on a peach every day isn’t going to treat existing cancer.
8. May help support blood sugar regulation
Fruit intake in general is linked to lower blood sugar levels lower blood sugar levels and a reduced risk of developing type 2 diabetes.
While not a human study, a 2015 study of rats also found that consuming peach and plum juice helped prevent risk factors related to high blood sugar, insulin resistance, and cardiovascular health.
9. Improve eyesight
Peaches may help keep your peepers healthy thanks to an antioxidant in peaches called beta-carotene.
This antioxidant gives peaches their pretty orange color. Beyond aesthetics, beta-carotene can be converted into vitamin A in your bod, which is essential for your vision.
We’ve all been there: you buy a bunch of fruit, only for it to go bad before you can eat it all.
If you’re looking to add peaches to your grocery list, but aren’t sure how to store them so they stay fresh, we’ve got you.
Fresh peaches usually last about a week at room temp, so you’re usually safe leaving them on your counter for a few days after you buy them. Keep in mind that they will continue to ripen over time, so you can also store them in the fridge to keep them from getting overripe and mushy.
Frozen peaches are a great way to help your peaches last (and can make for a delicious smoothie!). Throw some pre-packaged frozen peaches in your freezer. Or you can opt to cut fresh peaches and freeze them yourself.
Pro tip: Before you freeze them, spritz fresh peaches with a bit of lemon juice as you slice ‘em up. This will help keep them from turning brown.
Canned peaches should be kept at room temperature and can be stored in your cupboard or pantry. Peep the label for specific temperature needs, as well as to make note of the expiration date (so you can be sure to use them in time!). Also keep in mind these peaches are often canned in a sugary syrup.
Peaches aren’t only widely-available, but they’re also super easy to cook and delicious to eat on their own.
Here are a few of our fave peachy recipes for your enjoyment:
Peaches are packed with vitamins and antioxidants that make them a tasty and nutritious choice. Adding peaches to your diet can provide a variety of possible benefits, including improving skin, supporting immune health, and aiding in digestion.
Peaches can be bought fresh, frozen, or canned. Knowing how to properly store them will help them last longer so that you can get the most out of this juicy fruit. While you can enjoy peaches straight off the tree, there are also plenty of ways to cook them up to create delicious desserts and meals.