We’re hardly comparing apples and oranges when we say that peaches are to summer what apples are to fall: a staple that brings not only nutritional benefits but also a healthy dose of nostalgia.
“Peaches are a seasonal favorite and many people look forward to the summer months when they are ripe and ready to enjoy,” says Cara Harbstreet, MS, RD, LD from Street Smart Nutrition. “If you count yourself among them, you already know that the sweet taste and tender, juicy texture make peaches popular. They are also versatile, giving you options across the flavor spectrum from sweet to savory or spicy.”
Although peaches are most often associated with summer, they’re available year-round. That’s great news for fans who want to eat a peach every day. But does that mean you’ll have to go to the doctor, or can daily peach consumption have unwanted side effects? RDs explain what happens to the body when someone eats a peach every day (or so). The news is mostly peachy, but there are a few pitfalls to keep in mind.
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7 effects of a daily peach on the body
1. They help you hydrate
Staying hydrated is important year-round, and water isn’t the only way to get fluids.
“Like most fruits and vegetables, peaches are high in water content,” says Harbstreet. “If you’re having trouble staying hydrated or you find plain water boring, remember that you can get fluids from foods, too. This is especially helpful during the summer months when you’re likely to sweat more or more frequently.”
Regardless of what the calendar says, your personal fluid needs depend on factors like your health, age and activity level, according to the CDC. (The claim that everyone should drink eight glasses of water (8 ounces each) a day is considered a medical myth. Check the color of your urine to make sure it’s pale yellow—that’s a sign you’re getting enough fluids, and you may have peaches to thank for that in part.)
2. You get more potassium
This fruit is packed with vitamins and minerals, including about 183 mg of potassium per peach.
“Although peaches contain less potassium than other common fruits and vegetables like potatoes, bananas or avocados, they still provide enough potassium that they may be beneficial overall when combined with other dietary changes,” says Harbstreet. “Potassium is an important electrolyte that helps maintain fluid balance. It’s also a helpful way to offset the potential negative effects of too much sodium, which many people eat too much of.”
3. You increase your fiber intake
Adults generally need 21 to 38 grams of fiber daily, depending on age and gender, but research shows that a whopping 95% of American adults and children don’t get enough.
Peaches fill you up (but not on their own). One peach contains 2.25 grams of fiber.
“Although this amount alone is not enough to reach the recommended amount for men or women, having a peach as part of your breakfast or snack is a good start,” says Maddie Pasquariello, MS, RDN. “Combine it with other fiber-rich ingredients to reach the recommended daily amount. Fiber is important for gut health and also for regulating blood sugar and cholesterol levels as well as energy.”
4. You stay full longer
This has its pros and cons. On the one hand, being full (read: not feeling hungry) is a good feeling. On the other hand, says Pasquariello, the fiber and water content can lead to a feeling of fullness and reduce appetite for other vital nutrients that peaches do not contain.
“Just be careful not to overeat on fruit to the point that you miss out on foods rich in healthy fats and proteins, which are important for satiety and overall health,” advises Pasquariello.
5. You will probably have more energy
Raise your hand if you are suffering from the afternoon slump.
A peach can be a great addition to a snack. “One cup of sliced peaches contains about 15 grams of carbohydrates, which are important for energy and are quickly digested,” says Pasquariello. “All whole foods provide us with caloric energy, but it’s possible that if you eat a peach before a workout, you might feel a little more energized than if you hadn’t eaten anything at all.”
Can’t find good peaches right now? “The same is probably true for any other fruit or carbohydrate-rich food you eat,” says Pasquariello.
6. Better skin health
Want glowing skin that doesn’t stop this summer? While peaches aren’t a miracle food, they can help improve the health of your skin. “Peaches are high in vitamin C and vitamin A, both antioxidants that can have a positive effect on the health of your skin or collagen production,” says Harbstreet.
For example, previous research suggests that vitamin C is helpful in collagen synthesis and UV protection.
7. Your immune system is improved
No one food will help you get through sickness season unscathed, but Pasquariello says peaches contain some nutrients that help keep the immune system functioning at its best.
“Vitamins C and A are important for immunity, among other things,” she says.
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How many peaches are too many?
That’s a difficult answer. “As a registered dietitian, I rarely discourage anyone from eating more fruit more often,” says Harbstreet. “It’s usually the opposite, as the vast majority of Americans don’t reach the recommended daily amount of fruit. If you’re aiming for that goal, that’s about three or four medium-sized peaches.”
Nevertheless, Harbstreet recommends eating a variety of fruits.
“They provide different nutrients in different amounts,” says Harbstreet.
However, Harbstreet won’t spoil your peach parade.
“The bottom line is that unless the number of peaches you eat each day negatively impacts your budget or your ability to eat enough other foods for your nutritional needs, it’s probably not too much,” she says.
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Fun ways to eat peaches
Peaches are a fantastic single food when eaten throughout the day as part of a balanced diet, but they also taste delicious when combined with other foods.
Pasquariello loves peaches with:
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A dash of honey
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Some full-fat yoghurt and a pinch of muesli or granola
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Grilled with a dash of olive oil and chopped mint
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In a salad with rocket, roasted almonds and goat cheese
Harbstreet also has some exciting ideas.
“Try it sliced or chopped for overnight oats or porridge, especially mixed with yogurt for a peaches and cream effect,” she says. “Peaches also fit well with the mocktail trend, with options for pureeing, juicing or freezing peaches to add to upscale soft drinks or summer spritzers.”
What about peach cobbler and other desserts?
Pasquariello says no food is excluded—she doesn’t know anyone, including a registered dietitian, who doesn’t appreciate a good dessert.
“All foods and recipes have their place in a healthy diet,” says Pasquariello. “You don’t have to give up peaches in desserts, but if you add a large amount of sugar — or compare something like a peach pie, peach ice cream and peach candy to a whole peach — that will obviously impact the nutrient profile.”
If you want to consume peaches in the most nutritious way possible, Pasquariello recommends combining peaches with whole grains, healthy fats, proteins and dark green leafy vegetables. The dishes suggested above can inspire you.
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