Which vitamins do peaches contain

Summary Peaches may boost immunity, rid the body of toxins, and reduce blood sugar levels. However, research in these areas is limited. For instance, fresh peaches make a great nutrient-rich snack and can be eaten either on their own or topped with yogurt and a handful of nuts. Peaches can be added to salads or stirred into a hearty chickpea curry. They add an unexpected touch to salsa and are also a popular ingredient in many desserts. Summary Peaches are widely available and can be eaten in a variety of ways.

Enjoy them on their own or easily incorporate them into main dishes, sides, smoothies, or desserts. Peaches come in a wide range of varieties — some white, others yellow. White peaches are sweeter, while yellow ones tend to be more tart. When selecting peaches, typically the sweeter their smell, the riper they will be. Try to avoid brownish, bruised, or wrinkled fruits, which are either damaged or overripe.

Instead, look for peaches with a hard or only slightly soft flesh. You can tell a peach is ripe and ready to eat when you press down on its flesh and feel it slightly give. So if your peaches are too firm, try setting them on your countertop in a single layer for one to three days. Ripe peaches last about one week at room temperature.

Peaches can be purchased canned or frozen as well. Keep in mind that canned peaches tend to contain fewer antioxidants than fresh or frozen peaches, and for a healthier choice, try opting for a variety packed in water instead of syrup 9 , Fresh peaches are the most nutritious, followed by frozen and then canned. Peaches also appear to be linked to a lower risk of certain cancers and may boost immunity, protect against toxins, and lower blood sugar levels.

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A cup of diced peach provides mg of potassium, which is 6. Peaches are not among the top dietary sources of potassium. However, they can still play a role in helping a person manage their risk of chronic disease as part of a healthful diet plan. Iron is a vital component of hemoglobin, which helps the blood transport oxygen throughout the body. Without enough hemoglobin, a person might experience iron deficiency anemia.

According to the American Society of Hematology, this can lead to severe fatigue , pale skin, and shortness of breath, among other symptoms. A cup of diced peach provides 0. Peaches alone will not provide enough iron to keep iron deficiency anemia at bay. However, people can include them in the diet alongside foods that contain more iron, such as raisins, cashew nuts, or spinach. Here, read more about iron deficiency anemia and how to prevent it.

One cup of diced peach , or g, provides:. Peaches also provide trace amounts of vitamins A, E, and K, as well as magnesium and phosphorus. Peaches are in season during the summer. During this time, they are the freshest and have the most flavor and nutritional value.

It is best to choose peaches with taut, fuzzy skin that gives in to pressure slightly. When buying canned peaches, people should avoid those with too much syrup and look for varieties with no added sugars. Although peach is far from a superfood, it can play an important role in health as part of a healthful, balanced diet.

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Peaches are packed with antioxidant vitamins, B vitamins that support metabolism and vitamin A for your eyes. Peaches contain the carotenoid beta-carotene, which is also known as provitamin A because your liver converts it into vitamin A. In this form, beta-carotene supports night vision, keeps your skin and mucus membranes healthy and regulates DNA. If your body does not need vitamin A, the beta-carotene you consume from any natural source, such as a peach, is used as an antioxidant rather than vitamin A.

Peaches are also a moderate source of potassium, which is an important nutrient to help control blood pressure. Insoluble fiber aids in digestion and helps prevent constipation. Besides the goodness of fiber, peaches may keep your belly happy in other ways, too.

Some research suggests that tea and extracts made from peach flowers may help improve digestion. The fuzzy skin and juicy flesh of peaches contain good-for-you antioxidants, including vitamin C, polyphenols and carotenoids.

Antioxidants are compounds in plants that fight cell damage, and antioxidant-rich diets can help protect your body against aging and illnesses, including cancer. In fact, scientists have found that postmenopausal women who ate at least two servings of peaches a week had lower rates of certain types of breast cancer. Some lab research found that when applied to the skin, extracts made from peach pits or peach flowers might reduce UV damage and help skin retain moisture.

Sweet-smelling peaches tend to be the ripest and most flavorful.