The Health Benefits of Peaches + a Recipe


The Health Benefits of Peaches

Don’t be fooled by a peach’s small size and delicate skin. Just one medium peach has up to 13.2% of the vitamin C you need each day. This nutrient helps your body heal wounds and keeps your immune system going strong. It also helps get rid of “free radicals” — chemicals that have been linked to cancer because they can damage your cells.

Also, an antioxidant called beta-carotene gives peaches their pretty golden-orange color. When you eat it, your body turns it into vitamin A, which is key for healthy vision. It also helps keep other parts of your body, like your immune system, working like it should.

One medium peach can give you as much as 6% to 9% of the fiber your body needs each day. High-fiber foods can protect you from health problems like diabetes, heart disease, and colorectal cancer. But the benefit you may notice the most happens in the bathroom: Getting enough fiber can help prevent constipation.

Clocking in at fewer than 60 calories, peaches have no saturated fats, cholesterol, or sodium. And more than 85% of a peach is water. Plus, foods high in fiber are more filling. When you eat them, it takes you longer to feel hungry again.

Peaches are ripe with Vitamin E too. This antioxidant is important for many of your body’s cells. It also keeps your immune system healthy and helps widen blood vessels to keep blood from clotting inside.

Potassium can help balance out the effects of a diet high in salt. It may also lower your blood pressure, along with your chances of kidney stones and bone loss. You need about 4,700 milligrams of potassium every day, and it’s far better to get it from food than a supplement. One small peach has 247 milligrams of potassium, and one medium peach can give you as much as 285 milligrams of potassium.

As sweet as they are, peaches may help keep your teeth healthy because they have fluoride. This mineral, which you find in toothpaste, is also in some foods, including peaches. It helps get rid of the germs in your mouth that can cause cavities.

How to pick the best peaches.  The sweeter the smell, the riper the peach. (They’re members of the rose family, after all.) They’re ready to eat when they give to the gentle pressure of your finger. Firm peaches can sit on your counter for a few days to ripen, but once they’re ready, pop them into your fridge. Leaving them out once they’re ripe will lessen their vitamin C.

Yes, you can eat a fresh peach out of hand, but why stop there? You can also bake, grill, broil, or saute this mellow stone fruit. Add muddled (gently smashed) peach slices to your iced tea or lemonade or throw some into a blender to make a healthy smoothie. Spicy peach salsa also makes a sweetly healthy summer topping for fish or chicken.  See our recipe below.

Peaches have a lot of nutrients in their skin. (Just make sure you rinse them before you eat them, to get rid of any dirt.) If you’re not a fan of the fuzzy texture, go for a nectarine. They’re actually peaches at heart. Just one different gene gives them a smooth peel.


Grilled Halibut with Peach and Pepper Salsa

  • 3 oz. skinless halibut fillets
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon paprika
  • 1 garlic clove, minced
  • 2 teaspoons olive oil
  • Himalayan sea salt and freshly ground black pepper

Peach Salsa Ingredients:

  • 1 peach, peeled and coarsely chopped
  • 2 cup bell pepper, chopped
  • ¼ cup green onions, thinly sliced
  • ¼ cup fresh lemon juice
  • 4 teaspoons fresh oregano, chopped
  • ½ habanero pepper, seeded and minced
  • 1 garlic clove, minced
  • Himalayan sea salt and freshly ground black pepper


  1. In a bowl, combine all the ingredients for the salsa, give everything a cool stir and refrigerate.
  2. Preheat a grill or skillet to a medium-high heat.
  3. In a large shallow dish, combine the lemon juice, paprika, garlic, and season to taste.
  4. Add the fish to the lemony mixture; turn to coat. Cover and let marinate for 15 minutes. Remove the fish from the marinade, and discard the remaining marinade.
  5. Cook the fish on the preheated grill or in a skillet 3 to 4 minutes on each side.
  6. Serve each fish fillet with the peach salsa on top.

Makes 1 serving. Serving Size = 3 ounces of halibut and 2 cups of peach and pepper salsa for a complete meal.

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