Peaches, yellow
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
60
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 59 (97.8%) |
| Protein | 5.6 (9.3%) |
| Fat | 3.5 (5.8%) |
| Total | 60 (100%) |
Serving: 1 cup slices [154g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 137 (88.9%) |
| Carbohydrate | 15 (9.5%) |
| Protein | 1.4 (0.9%) |
| Ash | 0.7 (0.4%) |
| Fat | 0.4 (0.3%) |
| Total | 154 (100%) |
Serving: 1 cup slices [154g]
Benefits
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Rich in vitamin C which is an antioxidant that protects cells from free radical damage and supports immune function
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Contain vitamin A which is important for vision, cell growth and development
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Good source of fiber which aids digestion and helps manage blood sugar levels
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Provide potassium which is important for heart health and muscle function
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Low in calories but high in nutrients making them a healthy snack option
Risks
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High in sugars. Eating too many peaches can contribute to weight gain and increased calorie intake if not accounted for
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May cause an allergic reaction in individuals with peach or tree nut allergies
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The skin contains compounds called cyanogenic glycosides which can potentially release cyanide if the fruit is damaged or eaten in large quantities. However, the amount in peaches is very small and unlikely to cause harm
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May cause gastrointestinal issues like diarrhea or stomach ache if eaten in very large quantities due to natural fruit sugars (fructose) and fiber content
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Peach skins and leaves contain small amounts of compounds that can potentially interfere with some medications broken down by the liver if consumed in large amounts
Additional Information
Peaches, yellow, raw, are not only delicious but also offer a wide range of nutritional benefits. These juicy fruits are packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being. However, it is important to note that while peaches are generally considered safe and nutritious, there are a few risks associated with their consumption as well.
Starting with the nutritional benefits, peaches are an excellent source of vitamins, particularly vitamin C. A medium-sized peach can provide about 10% of the recommended daily intake of vitamin C, which plays a crucial role in supporting the immune system, promoting collagen production, and aiding in wound healing. Additionally, peaches contain vitamin A, another important nutrient for maintaining healthy vision, promoting cell growth, and supporting immune function.
Peaches are also a good source of dietary fiber, with a medium-sized peach containing around 2 grams. Fiber is essential for maintaining a healthy digestive system, preventing constipation, and promoting feelings of fullness, which can aid in weight management. Moreover, the fiber content in peaches helps regulate blood sugar levels, making it a suitable fruit for individuals with diabetes or those looking to manage their blood sugar levels.
Another notable benefit of peaches is their antioxidant content. These fruits are rich in various antioxidants, including phenolic compounds and carotenoids, which help protect the body against oxidative stress and reduce the risk of chronic diseases such as heart disease and certain types of cancer. Antioxidants also play a role in maintaining healthy skin by combating the damaging effects of free radicals.
In terms of minerals, peaches provide small amounts of potassium and magnesium. Potassium is essential for maintaining fluid balance, regulating blood pressure, and supporting proper muscle and nerve function. Magnesium, on the other hand, is involved in over 300 enzymatic reactions in the body, contributing to energy production, bone health, and muscle function.
While peaches offer numerous nutritional benefits, there are a few risks associated with their consumption. Some individuals may have allergies to peaches, which can cause symptoms such as itching, swelling, and difficulty breathing. Additionally, peaches contain a natural sugar called sorbitol, which can cause digestive issues such as bloating and diarrhea, particularly in individuals with irritable bowel syndrome (IBS) or fructose intolerance.
It is also worth mentioning that peaches belong to the "Dirty Dozen" list, which refers to fruits and vegetables that tend to have higher pesticide residues when conventionally grown. Therefore, it is advisable to choose organic peaches whenever possible or thoroughly wash and peel them to reduce potential pesticide exposure.
In conclusion, peaches, yellow, raw, are a nutritious fruit with several health benefits. They are rich in vitamins, antioxidants, and fiber, which contribute to a healthy immune system, digestion, and overall well-being. However, individuals with allergies, digestive disorders, or concerns about pesticide exposure should exercise caution. Incorporating peaches into a balanced diet can be a delicious way to enjoy their nutritional advantages while minimizing potential risks.