Peaches – a sweet, juicy fruit whose warm orange and pink skin is reminiscent of a summertime sunset.
This fuzzy fruit is native to China, and it is part of the stone fruit family because it has one large seed, or pit, in the middle of its edible flesh, according to Medical News Today. Peaches are full of nutrients, and adding them to your diet offers a range of potential health benefits.
Health benefits
Despite their candy-like sweetness, this fruit can be part of a healthy diet. One medium-sized peach has 58 calories and 17% of the daily recommended amount of vitamin C, according to Healthline. They also have vitamins A, E and K.
Peaches are also good for your immune system. They are full of antioxidants like polyphenols and carotenoids, according to Cleveland Clinic. “Antioxidants are compounds in plants that fight cell damage, and antioxidant-rich diets can help protect your body against aging and illnesses, including cancer.”
Additionally, a medium peach has 2 grams of fiber and contains both kinds of fiber: soluble and insoluble, according to Cleveland Clinic. This can help improve digestion. “Soluble fiber helps stabilize blood sugar and keeps cholesterol levels in check. Insoluble fiber aids in digestion and helps prevent constipation,” Dietitian Maxine Smith, RDN, LD, told Cleveland Clinic. If you want to maximize your fiber intake, make sure to eat the skin of the peach, not just the inside.
Picking the perfect peach
If you decide to pick up a peach next time you’re at the grocery store, pay attention to how soft its flesh is and how sweet it smells. A ripe one will feel slightly soft when you press down on it with your thumb, according to Healthline. Also, the riper the fruit, the sweeter its scent!
However, a peach that smells super sweet and is very soft or wrinkled is probably overripe, according to Healthline. Avoid wrinkled peaches or ones that are brown or bruised. It is better to choose one with flesh that may feel a little too hard because peaches continue ripening after being picked, according to Healthline. If you pick a peach that is too hard, let it sit in your fruit bowl for a few extra days so it can ripen to perfection.
How to add peaches to your diet
Of course, the classic peach cobbler comes to mind when thinking of ways to eat this fruit. Although this delicious dessert provides a solid serving of the fruit, there are other ways to enjoy it, too, according to Cleveland Clinic:
- Use them in a homemade sweet-and-spicy salsa
- Grill them as a side dish with any dinner
- Blend them in a smoothie
- Add them to oatmeal, yogurt or a salad
Next time you’re craving something sweet, add peaches to your grocery list! You will satisfy your craving while reaping all their health benefits.
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