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Peaches

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Peaches Nutritional Information (per 100g)

Water: 88.9 g
Calories: 39 kcal
Protein: 0.9 g
Carbohydrate: 9.5 g
Dietary fiber: 1.5 g
Sugars: 8.4 g
Fat: 0.3 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 6.6 mg
Vitamin B3: 0.8 mg
Vitamin B9: 4 μg
Vitamin A: 16 μg
Vitamin E: 0.7 mg
Vitamin K: 2.6 μg
Calcium: 6 mg
Iron: 0.3 mg
Magnesium: 9 mg
Phosphorus: 20 mg
Potassium: 190 mg
Zinc: 0.2 mg

The peach is a fruit native to China, and is in fact the same species as the nectarine, the only difference being that there is the lack of the characteristic peach ‘fuzz’ on the skin of the nectarine. Fantastic in a fruit salad or on its own when raw, or with meat or a light salad when grilled, the peach is a surprisingly diverse food with a variety of essential nutrients (albeit in small quantities), and some potential benefits for breast cancer and cardiovascular disease. With a fragrant and sweet taste on top of a lot of health benefits, the peach is a great health food.

Nutritionally, the peach is far from a powerhouse, but nonetheless is low calorie and a decent source of vitamin C. A large peach (150g) is only 59 calories, not bad considering the amount of fruit, and so it could be used as a slightly sweeter treat for those looking to lose weight. Aside from the fact that peach is low-calorie, it also boasts a decent amount of nutrients: a large peach will provide you with 16% of your Daily Value (DV) of vitamin C, 9% DV of vitamin A, and 8% DV of fibre, ensuring that peaches will help with a healthy heart, vision into your later years and avoiding digestive troubles.

Beyond the nutritional side of things, the little research done on peach has been somewhat promising. Research has mainly been done in conjunction with plums (as they are both stone fruits), and the research has shown some promising signs when it comes to breast cancer. Polyphenols from plums and peaches are in the process of being isolated to explore possible drug options, but for now, eating peaches can’t help for prevention.

Not only that, but peaches and plums have been shown to prevent the oxidation of LDL cholesterol (‘bad’ cholesterol), the oxidation of which leads to free radical damage to the entire cardiovascular system, especially heart and arteries, which can lead to all kinds of cardiovascular disease, in addition to related risk factors like atherosclerosis (the build-up of fatty deposits on the inside of the walls of the arteries).

It’s probably worth pointing out that, when it comes to peaches, there is some evidence that it’s worth buying organic. A study on the amount of polyphenols (the compounds associated with the breast cancer research) showed an improvement in organic versus non-organic methods of production, so it’s really worth buying organic if you can afford it.