Peach: 6 benefits proven by science

Peach is a fruit rich in benefits proven by science. Here you will learn about all the main advantages of including this fruit in your daily diet. And the best part, all based on science. In addition to the indisputable flavor, peaches are very good for your health. Therefore, it is a real example of what flavor and health can be found in a food.First, it is worth highlighting some basic information about this fruit. For example, the scientific name of the peach is Prunus persica and it grows from the tree called the peach tree. According to data from the Federal University of Rio Grande do Sul (UFRGS), it is a fruit used in the production of sweets, jams, juices, jellies and dairy drinks ( 1 ).

Despite this, as one of the most succulent fruits in existence, the peach is a spectacle of flavor even in natura. In other words, just take it off your feet, wash it and eat it. But, you came here to learn about the relationship between peaches and healthy qualities. So, see below the list with the main benefits of this fruit so loved and present worldwide.

peach benefits

Known for its extremely sweet taste and the smoothness of its pulp, the peach is famous and full of nutrients. Below, we’ve listed the top 6 health benefits of the peach. See how amazing this fruit is!

1. Good for eye health

The peach has a yellow color due to the presence of carotenoids (beta-carotene, lutein and zeaxanthin) in its composition. According to the Portuguese Nutrition Association (APN), this type of pigment plays a fundamental role in the prevention of eye diseases (2).

In addition, the APN also explains that fruits with a yellow or orange color or hue (such as mango, orange , papaya and melon , for example) have phytochemicals such as terpenes and flavonoids such as quercetin. They help kidney health, immunity and prevent cardiovascular disease.

And finally, let’s agree: it’s also good for the eyes to catch a glimpse of peach. It is a beautiful fruit, with soft colors that seduces the palate even for those who do not like fruit very much. So, nothing better than some peaches to decorate the table.

2. Rich in vitamins

Peaches are also packed with nutritional components that are highly important for good health. We are, of course, talking about the indispensable vitamins. For this reason, if you want to boost your body, eating a peach daily will bring excellent benefits.

This fruit has a large list of vitamin components. Among the main ones are, vitamin A, C, E, K, B1, B2, B3 and B6. In addition, peaches also have folate and pantothenic acid. ( 3 )

As if that wasn’t enough, the peach also has minerals in its composition. The main ones are potassium (predominant mineral in the composition), calcium, phosphorus, magnesium, zinc and iron . ( 4 )

Just to give you an idea, see what the consumption of a portion of peach nourishes in the body:

  • 19% of daily vitamin C intake
  • 17.3 grams of carbohydrates
  • 11% of daily vitamin A intake
  • 10% of daily potassium intake
  • 6% of daily intake of vitamin E and K
  • 5% of daily manganese intake

3. Helps you lose weight

That’s a benefit you’ll love, I’m sure. Peach is a low calorie fruit, which helps with weight loss. It is proven that, despite being quite sweet, a serving of peach has only 63.3 calories ( 4 ).

So if you’re struggling to lose weight or want to finally enjoy healthy diets, include peaches. It is a fruit that seduces the palate very quickly, which can facilitate the process of nutritional education and, of course, weight loss.

4. Helps prevent cancer

The peach has a very satisfactory and beneficial antioxidant action for the body. Antioxidants are substances that prevent or delay the action of free radicals, which in turn are elements that promote greater oxidation of cells and the body in general.

Thus, eating peach helps cell health, which fights aging and cancer, the main results of the action of free radicals. In addition, a study proves that natural antioxidants also help prevent obesity and cardiovascular disease ( 5 ).

5. Good for the skin

As a source of vitamin A (retinoids), peach promotes improved skin health and appearance, as well as maintenance of these effects. This helps, for example, in wound healing , replacement of dead cells, protection against ultraviolet rays and even in the fight against skin cancer ( 6 ).

Furthermore, the same scientific source indicates that the retinoids in the composition of the peach help fight and prevent conditions such as psoriasis, eczema and acne.

6. Helps regulate cholesterol

Research conducted in the United States indicated that the phenolic compounds in peach are able to lower LDL ( bad cholesterol ) levels and increase HDL (good cholesterol) levels. This is a huge advantage especially when it comes to avoiding risks of heart disease and circulation. ( 7 )

Fruit composition

Peach is a fruit known for its juiciness. This is, in fact, the combination of three factors that are very attractive to the palate: external beauty, lots of juice and soft pulp. Just talking and thinking about it makes your mouth water, doesn’t it?

The truth is that it is a very attractive fruit. But it’s not just taste and beauty that makes this natural food. Check below the exact composition of the flesh of a peach ( 8 ):

Components (%)

Water (80)
Sugar (4.5)
Carbohydrates (7.0)
Acids (1.0)
Albuminoids (0.5)
Ashes (0.7)
Cellulose (6.0)

The cultivation of peaches in Brazil and in the world

First of all, it’s important to know that this fruit originates on the other side of the planet. According to the Brazilian Agricultural Research Corporation (Embrapa), the peach is a natural fruit from China, which arrived on Brazilian soil in 1532 ( 9 ). The first peach seedlings were planted in São Vicente, in the state of São Paulo.

The company also highlights that despite the peach cultivation and production in Brazilian soil, its cultivation is much more pronounced in Europe and part of the USA. In fact, it is the fruit that represents the state of Georgia, in the United States.

According to UFRGS, the peach producing regions in Brazil are in the states of Rio Grande do Sul, Santa Catarina, Paraná, São Paulo and currently Minas Gerais ( 10 ).

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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