Peaches Nutrition Our Ancestors Would Love

Peaches nutrition is full of gut healthy benefits! Peaches are yummy and SO GOOD for you with plenty of fiber, antioxidants, and vitamins!

Maybe when you hear the word peaches you think of the one and only Justin Bieber. But, did you know that peaches are REALLY REALLY old? Peaches nutrition is just the icing on the cake of this delicious summer treat!

This post is all about peaches nutrition!

Gut healthy Micro Superheroes Featured in Peaches

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Archaeologists have found evidence of peach fossils dating back nearly 8000 years!

Su et al., 2015

Peaches are SO old, they are almost prehistoric. Peaches are a gut healthy food offering plenty of fiber, antioxidants, and micro superheroes including magnesium and iron. Apparently our ancestors knew a thing or two about peaches nutrition!

So, it turns out there is more to peaches than peach cobbler. This healthy super fruit is delicious. Fresh peach salsa anyone?!

Peach Salsa Recipe

This peach salsa recipe pictured above is super easy, quick, and requires ONE bowl. Did I mention it is heat free? Yep, you do not even have to fire up the stove. 

Make ahead in under 10 minutes and bring it to your next picnic or pot luck. Or, try adding it as a garnish to your tacos next Tuesday! It add some summer vibes to your night and works well on chicken, fish, or even steak. This salsa is so light and fresh that it’s easy to have just one more chip. Enjoy!

Healthy Recipes with Peaches

There are so many ways you can add peaches to a recipe that are healthy and will have you coming back for seconds! Peaches can be air fried or grilled. Check out a DELISH RECIPE for baked peaches at the end of this post! And, read on to learn how peaches are an excellent addition to your daily plant points and gut health.

Peaches Benefits | A Gut Healthy Food

Buy fresh ingredients, chop, and devour. As an added benefit, peaches are excellent for your gut health. Why? Peaches are full of fiber and antioxidants which help your digestion, skin, and immune system.

Peaches Nutrition, Antioxidants, and Anti-Aging

Peaches are full of antioxidants a strong preventative against aging. Antioxidants protect your body from damage and disease. What’s more, the riper peaches are, the more antioxidants they provide when eaten (Dabbou et al., 2017).

[Peach] pulp extract was characterized by the highest total phytonutrients content...Overall, the obtained results suggest that [peaches] display a good antioxidant activity and its consumption could be promoted (Loizzo et al., 2015).

That's scientist talk for, eat your damn peaches.

Peaches Nutritional Value

Peaches (and some other fruits) have been found to significantly reduce your body’s production of free radicals. Free radicals are the bad guys which wreak havoc on our health and relate to chronic disease.

In one small clinical study, 10 men were tested pre and post drinking peach juice (literally juiced peaches, not the stuff from the store). They found positive changes in men’s plasma within only 30 minutes of drinking the juice. Doctors concluded that the peaches “may reduce damage from oxidative stress” (Ko et al., 2005).

Peaches Calories are Low Which Means You Can Have More Than One!

A low calorie snack, peaches contain plenty of fiber too! Within each peach is both insoluble and soluble fiber (Mikstas, 2020). What the heck is the difference between soluble and insoluble fiber? Well, the insoluble fiber helps you digest your food and reduces the risk of constipation (Yang et al., 2012). Meanwhile, the soluble fiber supports those healthy micro superheroes that are so important for our gut health.

Insoluble fiber helps you digest food and reduces your risk for constipation!

Yang et al., 2012

In this case, peaches’ soluble fiber supports the development of short chain fatty acids. This is important because short chain fatty acids are shown to help keep inflammation and other chronic conditions in your gut at bay (Macfarlane et al, 2006; Sheppach et al., 1992).

Peaches Nutritional Information

The Antioxidants in Peaches May Reduce Risk for Some Cancers

The antioxidants within peaches include polyphenols, carotenoids, and caffeic acid. You can find some of these antioxidants listed above under Gut Healthy Micro Superheroes Featured in Peaches. Doctors have found all three of these antioxidants to prevent growth of cancer cells in test tube studies (Prasad et al., 2011; Khachik et al., 1995; . But, what happens in people?

In one study of nearly 76,000 post-menopausal women, doctors found that those who ate at least 2 peaches a day had a 41% lower risk of breast cancer over the two plus decades in which they were followed.

Fung et al., 2014

Again, the take away here is, peaches are a gut healthy super fruit with diverse health benefits.

Where To Buy Peaches

You can buy peaches in season at your local farmer’s market. Or, you can find peaches at Whole Foods, and often in season at many other grocery stores.

Many people think peaches are only grown down south, but we actually have fresh peaches in the Midwest as well! In Michigan alone we produce more than 21.2 million pounds of fresh peaches (Michigan Grown, 2022). The most popular peach grown here is the Red Haven Peach, which was introduced in 1940 in South Haven, Michigan (Michigan Grown, 2022). However, there are other varieties you can find locally, particularly in southwest Michigan near the lake!

This Grilled Peaches Recipe is a Summer MUST HAVE!

You can grill and air fry your peaches for a healthy dessert without any added sugar! I’m always looking for sweet treats for our family that are healthy too! Grilled peaches fit the bill and then some.

OMG. Delicious!

Kristin MacLachlan @kristinannmac

Air Fried Peaches

If you’re feeling adventurous, try air frying peaches. Same directions to prep the peaches, a little bit different cook time.

Looking for a Baked Peaches Recipe?

If your grill is on the fritz, your golden doodle broke it (oh, is that just ME?!), or you want to bake peaches instead of grilling them, check out this recipe below for a DELICIOUS baked peach dessert. It is so so good you won’t even realize your getting the bonus of all peaches’ gut healthy ingredients!

Include Peaches in Your Cupboard Staple Ingredients!

Peaches are nutritious with plenty of gut healthy benefits. However, it’s not a one time eat peaches thing. To keep the bad free radicals away, we need a battery of healthy micro superheroes at our behest. That is, a diversity of plants (Bulsiewicz, 2020). For other ideas about how to increase your body’s antioxidants check out my post on kale, cucumbers, and bell peppers. Or, just keep it simple and type in antioxidants into the search bar.

This post was all about peaches nutrition!

Try out the baked peach dessert today and if you like it post a comment, share it with a friend, or both!