A member of the stone fruit family, peaches are grouped together with plums, apricots, and cherries. But did you know that this tasty, fuzzy fruit actually has a whole host of nutritional benefits? Here, we explore the benefits of eating peaches, delve into their nutritional profile, and talk about some of our favourite ways to eat them. Enjoy!
Peaches nutritional profile
Peaches contain a range of nutrients, including but not limited to:1- Vitamin C: supports the immune system and helps with iron absorption. It’s also been linked to the reduction of high blood pressure and may lower the risk of heart disease2
- Potassium: one of the most important minerals in the body. Potassium helps regulate fluid balance, muscle contractions, and nerve signals3
- Fibre: helps regulate bowel movements and contributes to good overall digestive health. It also helps control blood sugar levels and aids in achieving a healthy weight4
- Iron: helps to preserve many vital functions in the body, including energy, the immune system, and the regulation of body temperature5
The health benefits of eating peaches
They promote good skin health
Due to their high vitamin C content, peaches are believed to be good for the skin. Research suggests that regularly consuming vitamin C can improve the health and appearance of skin.6 Why? Vitamin C plays a vital role in the production of collagen, which acts as a support system for the skin, promoting healing and making the skin stronger.7They can protect against anaemia
Peaches are high in iron, which is a vital component of haemoglobin. This helps the blood to transport oxygen around the body, and without enough of it, a person can suffer from iron deficiency, anaemia.8 Just one cup of diced peaches provides 0.42mg of iron, which accounts for at least 2.3% of an adult’s daily requirement.9,10They can help protect your eyes
Peaches are rich in lutein and zeaxanthin, which help protect the retina and lens of your eyes. They’re also linked to the reduced risk of macular degeneration – one of the most common eye disorders.11Ways to eat peaches
Here are some of our favourite ways to eat peaches:12- Bake them: simply place your peach slices on a baking tray, sprinkle over some cinnamon and bake until tender – delicious!
- Add them to your smoothie
- Slice them onto your morning cereal
- Make warm fruit kebabs: simply add peaches and your other favourite fruits to a skewer and warm them under the grill
Last updated: 22 June 2020
Sources
- https://www.medicalnewstoday.com/articles/274620
- https://www.healthline.com/nutrition/vitamin-c-benefits
- https://www.healthline.com/nutrition/what-does-potassium-do#:~:text=Potassium%20is%20one%20of%20the,prevent%20osteoporosis%20and%20kidney%20stones.
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.medicalnewstoday.com/articles/287228#:~:text=Benefits,person%20is%20not%20getting%20enough.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
- https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
- https://www.medicalnewstoday.com/articles/158800
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/341586/nutrients
- https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-7/
- https://www.health.com/nutrition/health-benefits-peaches
- https://fruitsandveggies.org/stories/top-10-ways-to-enjoy-peaches/#:~:text=Toss%20fresh%20or%20frozen%20peaches,away%20for%20a%20delicious%20smoothie.&text=A%20Peachy%20Breakfast.,vanilla%20yogurt%20or%20cottage%20cheese.
