Peaches

By Katrin Koelle
Updated on 02. Jul. 2020

Peaches are one of the most beloved of the summertime stone fruits, and pack a nutritional punch as well.

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Peaches...

  • ...are good for the skin and eyes. Peaches contain vitamin A, which supports healthy skin and eyes. Dried peaches contain even more vitamin A than fresh ones.
  • ...are easy on the stomach. Ripe peaches contain very little acid, making them a good option for those with stomach problems.
  • ...are heart-healthy. Just one peach contains about 20 percent of your average daily requirement of vitamin K, which helps to protect against cardiovascular diseases.
  • ...help the body maintain a healthy fluid balance. With its relatively high potassium content (195 milligrams per 100 gram serving), peaches help the body keep an optimum fluid balance and expend excess water more quickly.
  • ...protect the body's cells. Peaches contain more vitamin E than most other fruits. This vitamin helps defend against cell-damaging free radicals.
  • ...help strengthen the immune system. 100 grams of peaches contain a respectable 10 milligrams of immune-boosting vitamin C.
  • ...contain important plant substances. The skin and flesh of peaches are rich in secondary plant compounds, including polyphenols such as chlorogenic acid, which can help protect DNA against damage. White peaches tend to contain more of these compounds than yellow peaches.

What You Should Know About Peaches

With their delicious, juicy sweet flesh, peaches are one of the best parts of summer. They also come in a range of varieties, with varying sizes, flavors and colors.

Origins

The peach's original home is in China, however today peach bushes grow in countries with warm, dry climates throughout the world. In the U.S., the majority of peaches are cultivated in southern states like Georgia.

Season

Peaches are a traditional summer stone fruit, and are at peak season from mid-June through mid-September. However South American harvests mean that peaches are available in the supermarket year round, although the imported varieties tend to have considerably less flavor.  

Flavor

Ripe peaches are wonderfully juicy and sweet when ripe. Unripe peaches, however, tend to have a harder texture and more sour taste. 

Varieties

There are so many different varieties of peaches that even experts don't have an exact number. What most of varieties have in common however is their roundish, slightly pointed shape with a longitudinal furrow and a deepened stem base. Peaches can vary in color from green-yellow, bright yellow and red to pink and almost pale-white. Regardless of variety, all peaches contain a very hard, inedible pit. 

Our Favorite Recipes With Peaches

Find all our recipes with peaches here.

How Healthy Are Peaches?

The peach isn't only delicious, but healthy to boot. This stone fruit contains considerable amounts of provitamin A, iron, calcium and potassium, as well as B group vitamins. With around 10 milligrams of vitamin C per 100 gram serving, peaches almost are also a good source of this immune-boosting vitamin. 

PEACH NUTRITIONAL INFO (100 g)  
Calories 48
Protein 1 g
Fat 0.4 g
Carbohydrates 9 g
Fiber 2.4 g

Shopping and Cooking Tips

Purchasing

When buying peaches, make sure that they have an unbroken, firm skin. Ripe peaches will exude an aromatic, sweet scent, and give slightly to the touch. 

Storage

Fresh peaches are extremely sensitive to pressure, so it's important to handle them carefully so they don't bruise. In the refrigerator, they can stay fresh for around 4-5 days. Remember to always take them out of the refrigerator for a couple hours before consuming, as cold peaches lose some of their flavor.

Preparation

Peaches are incredibely easy to prepare. Simply wash them under water, gently dab them dry, cut them in half, and carefully remove the pit. 

What to Make With Peaches

One of the most delicious ways to eat ripe peaches is simply raw. They also make a delicious base for dessets such as cobblers, crisps and pies, as well as drinks like cocktails, teas and smoothies.  In France, a traditional dessert is made by cooking peaches in parchment paper or poaching them and serving with fresh raspberry puree and fresh cream or vanilla ice cream. 

However peaches aren't just for sweet dishes. They taste great in salads, especially when paired with arugula and more mild cheeses like parmesean or goat cheese, and can even make for tasty main entrees when combined with poultry.

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