5 Best Health Benefits of Peaches + Risks

Peaches are a typically fuzzy fruit that originates from the northwest China. These fruits belong to the stone fruit family, which means that they have large middle seed, along with apricots, cherries, nectarines, and plums.

The inner flesh of a peach could range in color usually from white to orange or yellow. There are 2 different varieties of peaches: clingstone and freestone.



  • In China, peaches are a symbol of longevity, protection, and good luck.
  • By reproducing the colors and textures of peaches, Renoir encouraged his students to improve their painting skills.
  • Peaches are a member of the Rosaceae family, a close relative of almonds.
  • Since 1982, august is proclaimed as a National Peach Month in the USA.
  • The peach tree is often thought to be the tree of life.
  • Georgia is known as the Peach State. However, California produces up to 50% of the USA peaches.
  • The world’s biggest producer of peaches is China. Italy is the second biggest.
  • The largest peach cobbler in the world is made each year in Georgia and is 11 feet by 5 feet.
  • As a close relative of almonds, the peach seed is often used as an almond oil substitute in many cosmetic preparations.
  • Peach has a really long history of being used all around the world.

Peaches Health Benefits

 Peach is a rich treasure of important minerals, such as potassium, calcium, magnesium, manganese, iron, copper, zinc, and phosphorous. These amazing fruits are also a good source of dietary fiber, they are very low in calories, and contain no cholesterol or any saturated fat. Here are some of the most impressive health benefits of peaches and great reasons to include them in your diet:

  1. Skin

Due to their high content of Vitamin C and other essential vitamins and minerals, peaches can help reduce wrinkles, help fight skin damage caused by pollution and the sun, and improve the overall texture of the skin 1 . Vitamin C plays a great role in the collagen formation, the support system of the skin.

  1. Cancer

As an incredible source of Vitamin C, peach can help fight the formation of free radicals that cause cancer. While a suitable Vitamin C intake is necessary and truly beneficial as a powerful antioxidant, the amounts necessary to consume to prevent or treat cancer is considered to be further than oral intake.

Eating more fruits and vegetables high in fiber is linked to a lowered risk of colorectal cancer 2 .

  1. Heart Health

The choline, fiber, potassium, and Vitamin C content in peach all support cardiovascular health. In accordance with Mark Houston, M.D., M.S., a director of the Hypertension Institute at St. Thomas Hospital in Tennessee and an associate clinical professor of medicine at Vanderbilt Medical School, a decrease in sodium intake along with an increase in potassium intake is the most significant dietary change that an individual can make to reduce their risk of cardiovascular disease 3 .

  1. Diabetes

Studies have proven that peach and plum extract are effective in destroying even the most aggressive forms of breast cancer cells without harming the normal healthy cells in that process.

The research found that type 1 diabetics who eat high-fiber diets have lower levels of blood glucose and type 2 diabetics can improve blood sugar, insulin, and lipids levels. Just a medium peach can provide about 2 g fiber. According to the Dietary Guidelines for Americans, the recommended daily dose of peaches for women are 21-25 g and 30-38 g for men 4 .

  1. Eye Health

Experts claim that a higher intake of fruits (three or more portions per day) can reduce the risk of and ease the progression of age-related macular degeneration 5  6 .

It’s important to note that the health benefits of consuming vegetables and fruits of all sorts, including peach, are endless. As plant food consumption rises, the risk of lifestyle-related ailments (such as heart disease, obesity, and diabetes) drops. High vegetable and fruit intake are also related to lower weight, increased energy, lower risk of mortality, and healthy complexion and hair. More about the benefits of healthy eating: 

Nutrition per serving

One medium peach (about 148 grams) has 7 :

  • 51 calories
  • 4 grams of fat
  • 0 grams of sodium and cholesterol
  • 16 grams of carbohydrate
  • 14 grams of sugar
  • 1 grams of fiber
  • 1 gram of protein

It provides 16% of your daily vitamin C needs and 7% of daily vitamin A needs. Moreover, a medium peach contains 2-3% of daily value of vitamins K and E, magnesium, copper, manganese, zinc, potassium, iron, niacin, choline, and folate.


Risks and Precautions

It’s the overall eating pattern or the complete diet that is most significant in achieving good health and preventing disease. The best thing you can do for your overall health is to eat a diet with variety than to concentrate on certain foods. Therefore, except peaches you should consume more other fruits rich in essential vitamins and minerals. Too much consumption of peaches on a daily basis can cause diarrhea and other similar problems.




Packed with nutritional value as well as an amazing flavor, peach is one of the best-loved fruits in the world. Beyond the juicy goodness, these delicious fruit contains vitamins and minerals that support the body in optimum health: vitamin A, vitamin C, B-carotenes, potassium, and the flavonoids lycopene, zeaxanthin, cryptoxanthin, and lutein.

Peaches provide numerous health benefits, such as improved eyesight, free radical scavenging, protection against infection, a healthy heart rate, lowered blood pressure, and even lowered incidences of heart disease and cancer.

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