Immune & Recovery
Peaches
A juicy stone fruit with a fuzzy skin worth eating, where a meaningful share of the fiber and antioxidants live.
Skin Health
Vision
Energy
Serving
1 medium (150g)
Calories Per Serving
59
Key nutrients
Vitamin C, vitamin A, fiber, potassium
Nutrient density
73
Why it’s worth eating
Peaches are high in vitamin C, A, and fiber. They support immune and skin health. Enjoy fresh, grilled, or in desserts and smoothies.
What you may notice
Skin appearance
Energy levels
Markers worth tracking
Vitamin C status
Fasting blood glucose
How to eat it
Eat the skin on, peeling removes a notable share of the fiber and polyphenols.
Pairs well with
Yogurt or healthy fats, helps the body retain fat-soluble antioxidants longer
Cinnamon, a traditional pairing, especially when grilled or baked
Storage
Ripen at room temperature, then refrigerate to extend freshness for a few extra days.
The numbers, per 1 medium (150g)
3%
Vitamin K
3%
Vitamin A
11%
Vitamin C
1%
Calcium
2%
Iron
3%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.3g
Peaches, raw (FDC 169928)
Evidence
D
HONEST FLAG: no substantial peach-specific human outcome literature. Assess as a composition and antioxidant item.
Study dose vs. serving
No established human dose-response.
No peach-specific outcome trial located.
Use caution if
You have an oral allergy syndrome related to birch pollen, peaches are a common cross-reactive fruit
You're managing blood sugar closely, ripe peaches are moderately high in natural sugar
Details
Type
Fruits & Veg
Season
Summer (Jun-Aug)
Forms
Fresh, canned, frozen, dried
Price
Budget
Bioactive
Carotenoids and polyphenols
Heat stable
Partial
Reliability
3 / 5
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