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Peaches, a seasonal delight that blossoms in the spring and ripens in the summer, offer more than just a sweet taste. They are a low-calorie fruit packed with vitamins, minerals, and antioxidants, making them a beneficial addition to a healthy diet. Whether enjoyed fresh, cooked in desserts, blended into smoothies, or preserved as jam, incorporating peaches into your daily routine may contribute to a stronger immune system, healthier skin, and improved digestion.
Cultivated since ancient times—with records dating back to 2000 B.C. In China, and spreading to Persia and Greece—peaches arrived in Argentina with Spanish conquistadors during the colonial period, according to the System of Information on Biodiversity of the National Parks Administration of Argentina (SIB). Today, the fruit is widely grown throughout the country, with Mendoza accounting for 83% of local production due to its favorable climate. Argentina’s widespread cultivation and robust trade position it as a major global producer, exporting over 100,000 tons annually.
The National Service of Health and Food Quality (Senasa) recommends choosing peaches that are free of blemishes and only slightly soft to the touch when purchasing. Nutritionist Andrea Martínez adds that, when properly washed, it’s best to consume the fruit with the skin on.
“The skin contains a large part of the antioxidants and fiber, which aid digestion and help regulate sugar absorption,” she explains.
Regarding canned peaches, Martínez notes nutritional differences compared to fresh fruit.
“Fresh peaches better preserve their vitamin, antioxidant, and fiber content; the canned version, tends to lose some vitamin C during processing and, if in syrup, also contains more sugars and calories,” she points out.
Benefits of Eating Peaches
These benefits stem from the fruit’s diverse array of compounds, vitamins, and minerals. According to Martínez, the primary nutritional contribution of peaches is their high water content, along with fiber and vitamins A, C, B3, and B6. They are also particularly rich in potassium (providing 4.2% of the recommended daily value) and contain smaller amounts of phosphorus and magnesium.
From an energy perspective, Ana Cascú, a physician specializing in nutrition, reports that a medium-sized peach provides approximately 55 to 60 calories. This places it lower in calories than fruits like mango, grapes, or bananas, making it a suitable option for weight-management diets without sacrificing flavor.
Experts highlight several notable effects of peach consumption:
1. Strengthened Immune System
“Their smooth skin and juicy flesh contain beneficial antioxidants, such as vitamin C, polyphenols, and carotenoids—all plant compounds that fight cell damage and help protect the body against aging and serious diseases,” reports the Cleveland Clinic.
The institution also mentions that postmenopausal women who consumed at least two servings of peaches per week had lower rates of certain types of breast cancer.
Cascú emphasizes their digestive benefits.
“They contain fiber, but less sorbitol—an alcohol derived from sugar produced by photosynthesis in the mature leaves of some plants—than fruits like plums or pears.”
This, she explains, makes peaches particularly helpful for people prone to constipation or bloating, as they can stimulate intestinal transit without causing distension or fermentation.
“In people with sensitive intestines or abdominal inflammation, peaches are generally better tolerated than fruits richer in polyols—carbohydrates with a structure similar to sugar—which can cause gas or bloating,” Cascú adds.
3. Improves Skin Appearance
“Their consumption is associated with benefits for skin health due to their vitamin C and antioxidant content, which participate in collagen synthesis,” Cascú points out.
Research published in the Journal of Cosmetic Science indicates that, when applied to the skin, extracts of peach kernel or flower can reduce damage caused by UV rays and help retain hydration.
4. Regulates Heart Rate and Blood Pressure
“They are a good source of potassium, which the body uses to regulate heart rate and blood pressure,” states the medical website WebMD. Foods rich in this mineral, it explains, can help lower blood pressure by allowing the body to eliminate excess sodium and relax tension in blood vessel walls.
The site also reports that peaches may help improve cholesterol levels and reduce the risk of developing heart disease.
Both professionals emphasize that if you have an allergy to fruits like apples, plums, and cherries, you may also be allergic to peaches.
These are among the most common fruit allergies, and their symptoms manifest as itching and swelling in the mouth or throat. If you suspect you may be allergic to this fruit, it is advisable to consult a doctor.
