Nutrition alert: One peach (150 grams) contains…

As such, if you wish to enjoy peaches, here’s all that you need to know about this juicy fruit.

The nutritional profile of one peach

The nutritional profile of a medium-sized peach (approximately 150 grams) can vary slightly, but generally, it contains the following nutrients, as shared by Sameena Ansari, Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad.

– Calories: Around 60
– Carbohydrates: Approximately 15 grams
– Fiber: Roughly 2 grams
– Protein: About 1 gram
– Fat: Almost negligible, less than 1 gram
– Vitamin C: Provides about 10% of the daily recommended intake
– Vitamin A: Provides small amounts, mainly in the form of beta-carotene
– Potassium: Around 200 milligrams
– Other vitamins and minerals: Peaches also contain small amounts of vitamin E, vitamin K, niacin, vitamin B6, folate, magnesium, phosphorus, and manganese.

he fiber and potassium content in peaches may contribute to heart health. A diet high in fiber can help lower cholesterol levels, while potassium helps regulate blood pressure. (Pic source: Freepik)

Health benefits of peaches

Ansari also shared the various health benefits of peaches with us. They are:

1. Nutrient-rich: Peaches are a good source of essential vitamins, minerals, and antioxidants, which play a crucial role in supporting overall health.

2. Fiber content: Peaches contain dietary fiber, which aids digestion and promotes bowel regularity.

3. Antioxidant properties: Peaches are rich in antioxidants, including vitamin C, which can help protect against cellular damage caused by harmful free radicals.

4. Heart health: The fiber and potassium content in peaches may contribute to heart health. A diet high in fiber can help lower cholesterol levels, while potassium helps regulate blood pressure.

5. Anti-inflammatory properties: Peaches contain certain compounds with potential anti-inflammatory effects, which may be beneficial for reducing inflammation in the body.

6. Skin health: The antioxidants in peaches, such as vitamin C, help protect the skin from oxidative stress and may contribute to maintaining healthy skin.

7. Eye health: The presence of beta-carotene in peaches is associated with promoting eye health and reducing the risk of age-related macular degeneration (AMD).

8. Hydration: Peaches have high water content, which can help keep the body hydrated.

: The presence of beta-carotene in peaches is associated with promoting eye health and reducing the risk of age-related macular degeneration (AMD). (Pic source: Freepik)

Can diabetics also have peaches?

Yes, diabetic patients can have peaches in moderation. “While peaches can be included in a diabetic diet, it’s important to consider the overall carbohydrate content and monitor blood sugar levels,” shared Ansari.

She added that it is recommended to consult with a healthcare professional or a registered dietitian for personalised advice on incorporating peaches into a diabetic meal plan.

Things to keep in mind

When consuming peaches or any food, it’s important to consider the below things, as shared by Ansari:

1. Allergies: Some individuals may have allergies or sensitivities to peaches or related fruits. If you have known allergies, it’s essential to avoid peaches or seek medical advice.

2. Pesticide residues: Peaches are part of the “dirty dozen” list, which means they can have higher levels of pesticide residues. Washing and peeling the skin or opting for organic peaches may reduce exposure to pesticides.

3. Ripeness: Choose ripe peaches that are slightly soft to the touch and have a sweet fragrance. Ripe peaches tend to have higher antioxidant levels.

4. Overall diet: Peaches are nutritious, but they should be consumed as part of a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

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