We don't think we're comparing apples to oranges when we say that peaches are to the summer what apples are to the fall—a staple that brings nutritional benefits and a heaping helping of nostalgia.
"Peaches are a seasonal favorite, with many people eagerly looking forward to the summer months when they’re ripe and ready to enjoy," says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition . "If you count yourself among them, you already know the sweet flavor and delicate, juicy texture makes peaches popular. They’re versatile as well, giving you options across the flavor spectrum from sweet to savory or spicy."
While peaches are most commonly linked with summer, they're available year-round. That's good news for fans who want to eat a peach a day. However, will doing so keep the doctor away, or might you have some unwanted side effects from a daily peach? RDs break down what happens to the body when someone eats a peach every day (or thereabouts). The news is primarily peachy, but there are a few pitfalls to keep in mind.
Related: For Once and For All, Here's Exactly How to Tell If An Avocado Is Ripe
7 Ways a Daily Peach Affects the Body
1. They'll help hydrate you
Hydration is critical year-round, and water isn't the only way to get fluids.
"Like most fruits and vegetables, peaches have a high water content," Harbstreet says. "If you struggle to stay hydrated or feel bored with plain water, remember that you can also get fluids from foods. This is especially helpful during the summer months when you are probably sweating more heavily or more often."
Regardless of what the calendar says, your personal hydration requirements will depend on factors like your health, age and activity level, according to the CDC . (The claim that everyone should drink eight, 8-ounce glasses of water daily is considered a medical myth . Check your urine color to ensure it's pale yellow—that's a signal you're hydrated, and you may be able to thank peaches in part.)
2. You'll get more potassium
This fruit is packed with vitamins and minerals, including about 183 mg of potassium per peach.
"Although peaches are lower in potassium than other common fruits and veggies, like potatoes, bananas or avocados, they still provide enough that you may experience an overall benefit with other dietary changes," Harbstreet says. "Potassium is a key electrolyte that helps maintain fluid balance. It’s also a helpful tool to offset the potential negative effects of too much sodium, which many people eat too much of."
3. You'll increase your fiber intake
Adults generally need 21 to 38 grams of fiber daily, depending on age and sex. However, research indicates that a whopping 95% of American adults and children aren't getting enough of it.
Peaches will help you get your fill (though not all by themselves). One peach contains 2.25 grams of fiber.
"While this amount alone is not enough to meet the recommended amount for men or women, it's a good start if a peach is part of your breakfast or snack," says Maddie Pasquariello, MS, RDN . "Pair it with other fiber-rich ingredients to meet your daily recommended amount. Fiber is vital for improving gut health and is also important for regulating blood sugar and cholesterol levels, as well as energy."
4. You'll stay full for longer
This one has its pros and pitfalls. On one hand, satiety (read: not hangry) is a good feeling. On the other, Pasquariello says the fiber and water content can leave a person feeling bloated and may decrease their appetite for other vital nutrients that peaches do not contain.
"Just make sure you're not filling up only on fruit to the point where you're not eating sources more rich in healthy fats and protein, which are important for satiation and overall health," Pasquariello says.
5. You'll probably have more energy
Raise your hand if you've been victimized by the 3 p.m. slump.
A peach may be a great addition to a snack. "A cup of sliced peaches contains about 15 grams of carbs, which are important for energy and digest quickly," Pasquariello says. "All whole foods provide us with caloric energy, but it's possible that if you have a peach before a workout, you might feel a little more energized than if you'd had nothing at all."
Not finding any good peaches at the moment? "The same would likely be true with any other fruit or carb-rich food you consume," Pasquariello says.
6. Better skin health
Want an endless summer glow? Peaches aren't miracle foods but can help you boost your skin health. "Peaches are high in both vitamin C and vitamin A, antioxidants that can provide benefits for skin health or collagen production," Harbstreet says.
For instance, previous research suggests vitamin C is helpful in collagen synthesis and UV-ray protection.
7. Your immune system will improve
No one food will help you get out of sick season scotch-free. However, Pasquariello says that peaches contain some nutrients that help keep the immune system functioning at its best.
"Vitamins C and A are important for immunity, among other benefits," she says.
Related: 'I'm a GI Doc—These Are the 3 Types of Nuts I Swear by for Helping You Poop'
How Many Peaches Are Too Many?
That's a hard one to answer. "As a registered dietitian, I rarely discourage anyone from eating more fruit, more often," Harbstreet says. "Usually, it’s the opposite since the vast majority of Americans fall short of the recommended daily fruit intake. If you’re aiming for that goal, it amounts to about three or four medium peaches."
That said, Harbstreet suggests consuming an array of fruits.
"They provide different nutrients in different amounts," Harbstreet says.
However, Harbstreet isn't going to rain on your peach parade.
"The bottom line: unless the number of peaches you’re eating each day is negatively impacting your budget or ability to eat enough other foods for your nutrition needs, it likely isn’t too much," she says.
Related: 'I'm a Longevity Expert, and This Is the One Vitamin I'm Begging Everyone Over 60 to Get More Of'
Fun Ways to Consume Peaches
Peaches are fantastic standalone foods when consumed as part of a balanced diet throughout the day. However, they're also delicious with other foods.
Pasquariello loves peaches with:
- A drizzle of honey
Some full-fat yogurt and a sprinkle of muesli or granola
Grilled with a drizzle of olive oil and chopped mint
In a salad with arugula, toasted almonds and goat cheese
Harbstreet also has some buzzy ideas.
"Try sliced or chopped for overnight oats or oatmeal, especially when mixed with yogurt for a peaches and cream effect," she says. "Peaches also play well in the mocktail trend, with options to puree, juice or freeze peaches to add to elevated non-alcoholic drinks or summer spritzers."
What About Peach Cobbler and Other Desserts?
Pasquariello says no food is off the table—she doesn't know a person, registered dietitians included, who doesn't love a good dessert.
"There is a place for all foods and recipes in a healthy diet," Pasquariello says. "You don't have to avoid eating peaches in desserts, but if you're adding a high amount of added sugar—or comparing something like a peach pie, peach ice cream and peach candy with a whole peach—that will, of course, affect the nutrient profile."
If your goal is to consume the peaches in the most nutritious way possible, Pasquariello suggests pairing peaches with whole grains, healthy fats, proteins and dark leafy greens. The dishes suggested above can inspire.
Next up: Once You Try This 495-calorie Chick-fil-A Breakfast Order, You'll Never Want to Eat Anything Else
Sources
Most Popular
Comments / 0