Peaches are a member of the stone fruit family, meaning that they have one large middle seed, along with cherries, apricots, plums and nectarines.
One raw medium peach (147 grams) has 50 calories, 0.5 grams of fat, 0 grams of cholesterol and sodium, 15 grams of carbohydrate, 13 grams of sugar, 2 grams of fiber and 1 gram of protein. It provides 6% of your daily vitamin A needs and 15% of daily vitamin C needs.
One medium peach also contains 2% or more daily value of vitamins E and K, folate, iron, niacin, potassium, magnesium, choline, manganese, phosphorus, zinc and copper.
Possible health benefits of consuming peaches
According to some studies, stone fruit like peaches, plums and nectarines have been shown to ward off obesity-related diseases such as diabetes, metabolic syndrome and cardiovascular disease. Research food scientists have shown that stone fruits have bioactive and phenolic compounds with anti-obesity and anti-inflammatory properties that may also reduce the bad cholesterol (LDL) associated with cardiovascular disease. He attributes the benefits to four major phenolic groups in stone fruits: anthocyanins, chlorogenic acids, quercetins and catechins, all of which work together and complement each other to fight off obesity-related illness.
Cancer: As an excellent source of the strong antioxidant vitamin C, peaches can also help combat the formation of free radicals known to cause cancer.
High fiber intakes from all fruits and vegetables are associated with a lowered risk of colorectal cancer.
Diabetes: Another Study showed that peaches and plum extracts were effective in killing even the most aggressive types of breast cancer cells and did not harm normal healthy cells in the process.
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium peach provides about 2 grams of fiber.
Skin: The antioxidant vitamin C, when eaten in its natural form (in whole foods such as peaches) or applied topically, can reduce wrinkles, improve overall skin texture and help to fight skin damage caused by the sun and pollution. Vitamin C also plays a vital role in the formation of collagen, the support system of your skin.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Heart health: The fiber, potassium, vitamin C and choline content in peaches all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.3
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart desease compared with those who consumed less potassium (about 1000 mg per day).3
Eye Health: A higher intake of fruits (3 or more servings per day) has been shown to decrease risk of and progression of age-related macular degeneration.
It is important to note that the benefits of consuming fruits and vegetables of all kinds, including peaches, are infinite. As plant food consumption goes up, the risk of all lifestyle related diseases (such as obesity, diabetes and heart disease) goes down.