Although you might think of Georgia when you bite into a peach, peaches were originally cultivated in China, where they remain a symbol of immortality. It’s thought that they arrived in North America in the 1500’s, with the first grove appearing in Florida. Planting peach trees soon spread throughout other southern states as the sweet fruit grew in popularity. Despite Georgia being named as the “Peach State” in 1995, California actually produces the most peaches in the country. 

Similar to plums, nectarines, and cherries, peaches are considered a stone fruit due to the pit at their center. When selecting a peach, look for vibrant colors on the skin. Peaches should be slightly soft and give a little when squeezed. Peaches become sweeter and juicier as they ripen; if they’re still a bit firm, try arranging them in a single layer on a countertop or enclosed in a paper bag at room temperature to help speed up the ripening process. Peak harvesting season is July and August, so there’s no time like the present to enjoy a fresh peach today!

Nutritional Benefits of Peaches

According to the USDA, one medium peach (~150g) provides 59 calories. They are virtually fat free and are low in protein, with 1.4 grams per peach. The majority of calories in a peach comes from carbohydrates. One peach provides 14 grams of carbohydrates, which includes both fiber and natural sugars. Freezing peach slices is a great way to use them year-round, but if you prefer to enjoy canned peaches we recommend opting for those packed in juice (rather than syrup!) to skip the added sugar. 

Peaches Are A Heart Healthy Snack

Peaches make for a great heart-healthy snack as they contain no sodium, cholesterol, or fat. They provide potassium, which aids in lowering blood pressure. This important mineral also plays a role in electrical signaling from muscle tissue, helping to regulate heartbeat. One medium peach contains over 2 grams of fiber. Half of this total comes from soluble fiber, which can assist with lowering cholesterol levels. 

Peaches Supports Immune Health

Peaches are a good source of Vitamin C, an antioxidant that assists in fighting cell damage and is well known for its many roles in immune health. It helps prevent infections by promoting skin integrity via increased production and absorption of collagen, an important component of skin tissue. Vitamin C also supports the immune system by stimulating white blood cells to move to the site of an active infection. Additional immune-boosting compounds in peaches are Vitamin A and beta-carotene. These fat-soluble nutrients play an important role in immune cell function and enhance defense against infections. 

Peaches Aid Digestion 

Peaches contain soluble and insoluble fiber, the latter of which are indigestible components of carbohydrates. Both types of fibers help with digestion. Insoluble fiber promotes bowel regularity by adding bulk to the stool, thus allowing waste products to be excreted more efficiently. Soluble fiber absorbs water, making stools softer and easier to pass. Certain soluble fibers also act as prebiotics, which provide food to fuel the growth of good gut bacteria and help promote a diverse microbiome. 

Peaches Promote Stable Blood Glucose Levels

Most of a peach’s fiber content is found in the peel, so don’t skip the skins! Fiber slows down the digestion process, which helps blood glucose levels rise gradually. Unlike sharp spikes in blood glucose levels, a gradual rise allows the body to respond more effectively and improves insulin sensitivity. Added bonus of fiber: the slowed digestion keeps you fuller for longer, which can assist with weight management.

Peaches Improve Eye and Skin Health

Similar to carrots, those signature orange and yellow hues in the flesh of peaches indicate they’re a good source of beta carotene. This carotenoid is a powerful antioxidant that can be converted into Vitamin A based on the body’s needs. Vitamin A helps maintain eye function, especially regarding night vision. Additionally, the fat-soluble vitamin improves tissue regeneration to keep skin healthy and protects it from UV damage. Vitamin C is also a notable nutrient involved in skin health, as it helps to promote wound healing. 

Our Favorite Ways To Enjoy Peaches

Peaches make for a great component of meals and snacks as their carbohydrates give us energy. We recommend pairing peaches with some protein – to help keep you satiated – and a bit of healthy fat to improve nutrient absorption. 

Peaches For Breakfast

For a quick breakfast on the go, consider a delicious peach smoothie! Using frozen peaches and bananas, blend with greek yogurt (traditional or plant-based), milk of your choice, plus a splash of vanilla extract and cinnamon to taste. Add protein powder if desired and puree until smooth and creamy.

Breakfast options that can be prepared ahead of time are overnight oats or a yogurt parfait. For a parfait, we recommend opting for greek yogurt or skyr due to the high protein content. Dice up a fresh peach to use as the base; if making ahead of time, frozen peaches can also be used as they will thaw in the refrigerator overnight. Cover with your desired portion of low-sugar yogurt. When ready to enjoy, top with any and all add-ons you prefer! Some of our favorites are unsweetened coconut flakes, hemp seeds, sliced almonds, granola, more fresh fruit, and nut butter. 

Savory Peach Dishes

Peaches make a fresh addition to your favorite summer salad. We recommend using a firmer peach that still has a slight “crunch” to it. Start with a base of hearty greens such as arugula, spinach, or baby kale and toss well with a vinaigrette of your choice. Top with diced peaches, toasted or candied nuts, thinly sliced red onion, avocado, and cheese (if desired). Add an extra source of protein if making a meal out of your salad. 

For a perfect combination of spicy and sweet, look no further than peach salsa! We love using peach salsa as a tasty topper for black bean or fish tacos, but also can’t beat the classic pairing with corn or multigrain chips.

Sweet Peach Dishes

Peach desserts are a great way to play up the natural sugars in this juicy fruit. Here at Thistle, one of our favorite treats is Peach Crumble with Vanilla Cashew Buttercream. However, when it’s peak season and the weather’s hot, we can’t think of a better way to cool off than with peach sorbet. Using a food processor or blender, puree slightly thawed frozen peaches with lemon juice and honey to taste. Add a small splash of warm water if needed to assist the blending process, but make sure to not thin out the consistency too much. Add to a shallow dish and freeze until firm; enjoy! 

Peaches provide nutritional benefits and a perfect taste of peak summer flavor. Pick up some peaches today.

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