5 Reasons Why Peaches Are Good For Your Health

An apple a day keeps the doctor away – it is the oldest proverb you can think of when it comes to food and health. But, it is time to change that now. If you stock up apples to reduce your visits to the doctor, you might want to stock up on peaches, too.

That’s right, peaches are nutritious and fit well in the healthy foods list. Let’s examine the nutritional value of this fruit and the health benefits it has to offer us.


Nutritional Information About Peaches

Nutrition Facts About Peaches

Peaches are edible, juicy fruits that are native to Northwest China. Peaches are rich in fiber and certain minerals like phosphorous and potassium. They are also rich in vitamins C and A. The nutritional information mentioned is for 100 grams of weight of the fruit.1

Energy 39 kcal
Protein 0.91 g
Carbohydrate 9.54 g
Fiber 1.5 g
Sugar 8.39 g
Calcium 6 mg
Magnesium 9 mg
Phosphorous 20 mg
Potassium 190 mg
Vitamin C 6.6 mg
Folate 4 mg
Vitamin A 16 μg


Now that you know the nutritional value of peaches, here are a few additional reasons why you should be adding peaches to the list of fruits you have to include in your diet.

1. They May Fight And Prevent Cancer Growth

Peaches May Prevent Cancer


Peaches contain phenolic and carotenoid compounds that contribute to their anticancer or cancer inhibiting properties. Studies have reported that the polyphenolics from peaches may fight and even prevent cancer cells.2 The skin and pulp of the fruit are not the only parts that may help in fighting cancer cells. Results of a study have shown that the seeds of the fruit may also have anticancer properties that can battle cancer.3 Peaches are also rich in beta-carotene which can help lower the risk of certain kinds of cancer like lung and prostate cancer.

2. They Can Protect Your Heart

 Peaches Can Protect Your Heart


Peaches are rich sources of the mineral potassium. As mentioned earlier, 100 grams of a peach fruit contains 190 milligrams of potassium. Potassium is an important mineral controlling the electrical balance of the heart. Therefore, having peaches can do good for the heart health. This is because low potassium levels can cause muscle weakness and disturbances in the heart.4 Therefore, if you need to increase the levels of potassium in your body, add peaches to your list of potassium-rich foods.

3. They Can Protect You From Illnesses

Peaches Can Protect You From Illnesses


Peaches are rich in vitamin C and other antioxidants and these can protect the body from illnesses that can harm the body’s immune system. The presence of the various antioxidants gives it the ability to fight free radicals as well. These free radicals or unstable cells in the body cause damage to the cells like oxidative stress and can weaken the immune system causing the body to be more prone to diseases and even cell breakdown.

4. They Help Reduce Inflammation

Peaches Help Reduce Inflammation


Peaches may also help reduce inflammation in the body. Inflammation can lead to serious health conditions like arthritis. Peaches have the ability to control or bring down the release of histamine (chemicals that may cause allergic reactions when released into the bloodstream) and therefore, may even help prevent allergies.5

5. They Are Good For Your Eyes

Peaches Contain Lutein And Zeaxanthin That Are Good For The Eyes


100 grams of the peach fruit contains 91 micrograms of lutein and zeaxanthin, which is quite a high number.6 Lutein and zeaxanthin are carotenoids that behave as antioxidants in the eye. They filter the harmful light waves like ultraviolet light from the sun and protects and maintains healthy cells in the eye. Studies have also shown that these compounds reduce the risk of developing chronic eye diseases like cataracts and age-related macular degeneration.7

Other Health Benefits Of Peaches

Apart from the reasons mentioned above, there are other benefits that peaches provide your body. Some of these benefits are as follows:

  • Although not the fruit, extracts from the peach flowers may help settle issues with the gut.8
  • Peaches are abundant sources of vitamin A. Vitamin A is important for normal vision, the immune system, and reproduction.
  • Peaches are used with other ingredients to detoxify the body or to flush out toxins from the body.
  • Peaches may also help with digestion because of their fiber content (approximately 2 grams of fiber in 150 grams of peach).
  • Peaches are rich sources of the B vitamin, folate. Folate helps in the production of white and red blood cells. It is also required for growth, especially babies.

All these reasons are enough to prove that peaches – fruits, seeds, and extracts – are beneficial to the body. Blending them into a smoothie, grilling, poaching, or making ice popsicles are fun ways you can make use of these juicy fruits. In fact, if you don’t have much time on your hands to purchase fresh produce, canned peaches may not be a bad idea as they contain nutrients very similar to the fresh produce.9

However, too much of anything is not good for the body. Therefore, consume them in moderation and avoid them if you experience an allergic reaction.