The nutritious peach is full of antioxidants and may improve heart health, aid digestion, and protect against moisture loss in your skin, among other benefits.

Peaches — or Prunus persica — are fruits with a fuzzy peel and sweet white or yellow flesh.

Peaches are related to plums, apricots, cherries, and almonds. They’re considered drupes or stone fruit because their flesh surrounds a shell that houses an edible seed.

They can be eaten on their own or added to a variety of dishes. Peaches are nutritious and may offer an array of health benefits.

This article reviews the nutritional qualities and health benefits of peaches.

Peaches are rich in many vitamins, minerals, and beneficial plant compounds.

One medium-sized peach (5.6 ounces or 161 grams) provides approximatelyTrusted Source:

  • Calories: 74 kcal
  • Protein: 1.46 grams
  • Fat:.435 grams
  • Carbs: 16.3 grams
  • Fiber: 2.42 grams
  • Vitamin C: 6.6 mg (7.3% of the Daily Value)
  • Vitamin A: 38.6 µg (4.3% of the Daily Value)
  • Potassium: 196 mg (4.2% of the DV)
  • Niacin: 1.3 mg (8.1% of the DV)
  • Copper: 0.126 mg (14% of the DV)

Peaches also offer smaller amounts of magnesium, phosphorus, iron, and some B vitamins.

In addition, they’re packed with antioxidants. These beneficial plant compounds combat oxidative damage and help protect your body against aging and disease. The fresher and riper the fruit, the more antioxidants it contains.

Fresh and canned peaches seem to have similar amounts of vitamins and minerals, as long as canned varieties are unpeeled.

However, fresh peaches have higher levels of antioxidants and appear to be more effective at protecting against oxidative damage than canned ones.

Peaches may contribute to healthy digestion.

One medium-sized fruit provides about 2.4 grams of fiber, about half of which is soluble fiber, while the other half is insoluble.

  • Insoluble fiber adds bulk to your stool and helps move food through your gut, reducing the likelihood of constipation.
  • Soluble fiber provides food for beneficial bacteria in your intestines. In turn, these bacteria produce short-chain fatty acids, such as acetate, propionate, and butyrate, which feed the cells of your gut.

Short-chain fatty acids in your gut may also help reduce inflammation and improve symptoms of digestive disorders like Crohn’s disease, irritable bowel syndrome (IBS), and ulcerative colitis.

Peach flowers are another part of the fruit that may benefit digestion. They’re commonly used in traditional Chinese medicineTrusted Source to treat digestive disorders.

A 2023 study found that the active ingredient in peach flowers may play a role in the treatment of constipation.

In addition, animal research from 2015Trusted Source shows that compounds found in the flowers may effectively increase the strength and frequency of gut contractions, which helps maintain the proper rhythm to push food along smoothly.

Regularly eating fruit, including peaches, may promote heart health.

Peaches may lower risk factors for heart disease, such as high blood pressure and cholesterol levels.

What’s more, test-tube studiesTrusted Source show that peaches may bind to bile acids — compounds produced by your liver from cholesterol.

The bound bile acids — together with the cholesterol they contain — are eventually excreted through your poop, which may help lower blood cholesterol levels.

Additional test-tube and animal studiesTrusted Source found that peaches may reduce total and “bad” LDL cholesterol levels, as well as blood pressure and triglyceride levels.

Research in obese ratsTrusted Source further reported that peach juice may lower levels of the hormone angiotensin II, which raises blood pressure.

While these effects seem promising, more studies are needed to confirm them in humans.

Peaches may have protective effects that help keep your skin healthy.

Test-tube studies indicate that compounds found in peaches may improve your skin’s ability to retain moisture, thus improving skin texture.

What’s more, both test-tube and animal studies show that extracts made from peach flowers or flesh applied directly to the skin may help prevent UV damage.

However, more research in humans is needed before conclusions can be drawn.

Like most fruits, peaches provide beneficial plant compounds that may offer some protection against various cancers.

Specifically, peach skin and flesh are rich in carotenoids and caffeic acid — two types of antioxidants found to have anticancer properties.

Test-tube studies have also shown that compounds in peach kernel extracts may limit the growth of colon cancer cells.

Peaches are also full of polyphenols, a category of antioxidants shown to reduce the growth and limit the spreading of cancer cells in test-tube studies.

According to a 2014 in vitro studyTrusted Source, peach polyphenols may be able to kill cancerous cells without damaging healthy ones.

In another 2014 study, postmenopausal women who consumed at least two peaches or nectarines each day had a 41% lower risk of breast cancer over 24 years.

However, few studies have been done in humans, so more research is needed.

Peaches may reduce allergy symptoms.

When the body is exposed to an allergen, it releases histamines, which your immune system makes to help rid the body of the allergen.

Histamines are part of your body’s defense system and trigger allergy symptoms like sneezing, itching, or coughing.

A 2013 studyTrusted Source shows that extract from peach seeds may help reduce allergy symptoms by preventing the release of histamines in the blood.

A 2022 study also found that peaches may have an anti-allergic effect.

However, more research is needed to determine the strength of these effects in people with allergies.

Peaches may offer several other health benefits. The most well-researched include:

  • May boost immunity: Peaches are rich in immune-boosting nutrients and antioxidants. A 2016 in vitro studyTrusted Source
    found that peaches may also fight certain types of bacteria.
  • May protect against certain toxins: In a 2017 studyTrusted Source, peach extracts given to smokers increased the removal of nicotine through the urine.
  • May reduce blood sugar levels: A 2021 studyTrusted Source in rats found that peach extracts improved insulin secretion and returned blood sugar levels to a healthy range.

That said, these studies were small, and most of these benefits have not been observed in humans.

Peaches are easy to find and can be added to your diet in many ways.

They can be eaten raw, baked, grilled, broiled, or sautéed and are easily incorporated into warm or cold dishes alike.

For instance, fresh peaches make a great nutrient-rich snack, and can be eaten on their own or topped with yogurt and a handful of nuts.

Peaches can also be added to salads or stirred into a hearty chickpea curry. They add an unexpected touch to salsa and are also a popular ingredient in many desserts.

Lastly, peaches can be blended into a smoothie or gently mashed to add flavor to your water.

Peaches come in a wide range of varieties — some white, others yellow. White peaches are sweeter, while yellow ones tend to be more tart.

When selecting peaches, typically the sweeter their smell, the riper they will be. Try to avoid brownish, bruised, or wrinkled fruits, which are either damaged or overripe. Instead, look for peaches with a hard or only slightly soft flesh.

You can tell a peach is ripe and ready to eat when you press down on its flesh and feel it slightly give.

Peaches continue to ripen after they’re picked. So if your peaches are too firm, try setting them on your countertop in a single layer for 1 to 3 days.

Ripe peaches last about one week at room temperature. If you don’t plan to eat them within this timeframe, it’s best to store them in your refrigerator to avoid over-ripening.

Ripe peaches can also be frozen, but it’s best to first slice them and coat their flesh with a bit of lemon juice to avoid browning.

Peaches can also be purchased canned or frozen. Keep in mind that canned peaches tend to contain fewer antioxidants than fresh or frozen peaches. For a healthier choice, try opting for a variety packed in water instead of sweet syrup.

Peaches are rich in many vitamins, minerals, and beneficial plant compounds.

They’re easily incorporated into a variety of dishes and may offer impressive health benefits, including healthier skin, fewer allergy symptoms, and improved digestion and heart health.

Peaches also appear to be linked to a lower risk of certain cancers and may boost immunity, protect against toxins, and lower blood sugar levels.

All in all, it’s a fruit well worth adding to your diet.