Peach fruit has been traditionally and culturally very significant especially in China, Korea, Japan and Vietnam. Peach symbolizes life and energy in certain parts of the world; peace and harmony in others. It is a stone fruit which belongs to rosaceae family. This fruit has velvety textured skin and is orangish red in color. Peach plant grows generally in colder regions with China being the largest producer. It is also cultivated in European countries like Spain, Italy and Greece.

Peaches are usually consumed raw, used in yogurt, smoothies or as topping in muesli, oats, and cereals. Bellini is a famous mocktail prepared using this fruit. Peaches are quite often used in pies, tarts, jellies, jams and are even roasted and serve with meat. Their health benefits make them a must have in our diet. So, we will be looking at the nutritional and health benefits of peach fruit.

Peach fruit

Peach fruit

Nutritional benefits of Peach

Peaches are low calorie fruits. They provide only 40 calories for 100 grams of their consumption.  Peach is rich in dietary fiber and carbohydrates. Minerals like iron, calcium, magnesium, manganese potassium and phosphorous are present in it. Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-E and Vitamin-K are some of the vitamins found in peach.

Peaches are effective against cancer

Antioxidants like phenols and carotenoids are found in high amount in peaches. These nutrients have anti-tumor properties and can prevent formation of carcinogenic cells. These help in combatting colon, lung and breast cancer. Two other compounds namely chlorogenic acid and neochlorogenic acid are found to counter breast cancer by killing only the cancer cells and keeping the healthy cells intact. Selenium is a mineral present in peach which acts as an antioxidant and fights free radicals from affecting the body. Thus, it helps in preventing cancer.

Peach fruit for radiant skin

Antioxidants like zeaxanthin and lutein have anti-inflammatory properties that combat skin inflammation and acnes. Also, these nutrients can prevent premature aging by inhibiting oxidative stresses caused by free radicals. Vitamin-C is also found in abundance in this fruit. It is a natural antioxidant that can shield against lot of infections and aid in digestion. Healthy digestion leads to healthy skin and will assist in providing natural glow. Often people suffer from erythema.  It is a condition where the skin has rashes or becomes red. It is caused due to skin inflammation. Since, peaches are loaded with anti-inflammatory nutrients particularly flavonoids; they can help in combating this disease. Zinc in peaches are also associated with combating aging symptoms like wrinkles and blemishes.

Peaches offer Eye health

Beta-carotene helps in keeping the eyes healthy.  Lutein and zea-xanthin in peach has been found to counter cataract and macular degeneration. These anti-oxidants help in protecting the retina from free radicals.

Beneficial for Pregnant Women

Peach is a highly recommended food for pregnant women. It is rich in folate which can promote healthy brain development of new born baby and can prevent spina bifida. It also has mineral potassium that can prevent cramps and fatigue during pregnancy.

Heart friendly

Peaches are rich in phenols which aid in lowering bad cholesterol. This helps in easy flow of blood through the arteries and clogging is prohibited.  Consuming peaches even enhances good cholesterol in the body. So, continue having this fruit to avoid heart ailments. Also, this fruit contains no sodium and is rich in potassium which can enhance the health of cardiovascular muscle.

Strong bones and teeth

Phosphorous and calcium are two minerals required for strengthening bones and teeth. Both of these minerals are found in peach.  Women in later age lose mineral density which leads to osteoporosis. This fruit can help in combating that.


Leaves of peach tree are often consumed to counter fever, cough and bronchitis. Peach has high amount of Vitamin-C and other antioxidants that can fight against pathogens. Plenty of nutrients are present in peaches. They can strengthen your immunity because of their antioxidants and mineral content.  Consume it to prevent kidney problems, diarrhea and pneumonia.

Provides potassium

Potassium is one of the most essential minerals required by our body. Potassium is required for the overall development of body and to maintain healthy lifestyle. This mineral plays a significant role in maintaining heart health by pumping blood in our body, combats anxiety and stress and prevents kidney ailments. Peach consumption will provide you this important mineral.

Enhances digestion

Dietary fiber in peach can be beneficial against irregular bowel movement, constipation and ulcers. Fibers along with Vitamin-C have the ability to clear the intestinal tract and absorb toxins and flush away from the body.

Weight loss

Even though it is a low calorie fruit, high fiber content makes it a heavy food. Consume it if you want to lose weight. Ample amount of nutrients can be obtained by its consumption.

Other health benefits of peaches

  • Peaches are good detoxifying agents and can be helpful in flushing away toxins from liver and kidney.
  • Peaches are healthy food for the nervous system due to the presence of Vitamin-B6 and magnesium.


Many people are allergic to peach due to the presence of protein in it and are recommended not to consume it. Symptoms can vary from oral allergy syndrome, contact urticaria to respiratory and gastrointestinal issues.

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