Peaches have these great benefits for heart and gut health, nutritionists say

With pumpkin spice season just around the corner, peach fans are scrambling for some last-minute summer produce. With a delicious natural flavor and tons of nutritional benefits, peaches are the star of summer for good reason.

“Peaches are great,” registered dietitian Grace Derocha tells TODAY.com. “Not only are they sweet and savory, but they’re also high in fiber and a good amount of vitamin C.”

Peaches are full of healthy nutrients — and they’re a real crowd pleaser, Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, tells TODAY.com. “Not all stone fruits are as good as peaches,” he says.

They’re good for your taste buds and come with bonus benefits for digestion, heart health and more, experts say.

Peach nutrition

In a medium peach, you will find:

• 68 calories
• 1 gram of protein
• 15 grams of carbohydrates
• 2 grams of fiber
• 12 grams of sugar

Peaches have more fiber, vitamin C and potassium than other stone fruits, such as plums or cherries, says Derocha, who is also a spokesperson for the National Academy of Nutrition and Dietetics.

Benefits of peaches

Nutrients that can support heart health, gut health and immune function are all found in peaches.

For starters, the fiber in peaches — including soluble and insoluble fiber — provides health benefits. “Soluble fiber can stabilize blood sugar and keep cholesterol levels in check,” Zumpano says, “and then insoluble fiber is great for digestion.” of food and helps prevent constipation.”

Most of us in the US get far less than 25 to 40 grams of fiber a day, Derocha adds, and peaches can be a great way to get a fiber boost.

Peaches have a “good amount of potassium,” Derocha says, which is “a mineral that helps regulate blood pressure and helps with muscle and nerve function.” Animal studies have also shown that peach extract can help lower cholesterol and blood pressure, Zumpano says.

Finally, peaches have a good dose of vitamin C, which can support your immune system, Derocha says. Although some fruits (such as strawberries and kiwi) contain more, the vitamin C in peaches is a nice bonus for a fruit that is already packed with other nutrients.

Peaches versus nectarines

Peaches and nectarines taste and look alike, and have nearly the same nutritional benefits, experts say.

The biggest difference between peaches and nectarines lies in the texture of the skin. While peaches have their shape on the outside, nectarines are smooth, which is the result of a recessive gene, Derocha explains.

That’s important, Zumpano says, because the rough skin of a peach can irritate some people’s lips. “So if you get that skin irritation, nectarine is a great way to get nourishment without that itchiness,” she explains.

Nectarines also have a sweeter, more complex flavor than the full sweetness of peaches, experts agree. Derocha suggests using tart nectarines in baked goods the same way you’d add Granny Smiths to apple pie.

Best ways to eat and use peaches

With soft, sweet flesh, peaches can be easily eaten or used in a variety of recipes.

“It’s easy,” Zumpano says. “I like to take them apart and eat them fresh at the farmers market.” She says that grilled or diced peaches also make a great topping for Greek yogurt, cottage cheese or oatmeal.

The Derocha family likes grilled peaches, added to salads with couscous and farro, or mixed with vanilla ice cream or yogurt for dessert. She also likes to add peaches to overnight oats or chia seed pudding.

The sweetness of peaches also pairs naturally with savory, salty ingredients such as cheese and charcuterie. Try the updated “grilled cheese” bruschetta with peaches and havarti, a dish that Derocha’s husband recently put together.

And both experts mentioned peach salsa as another delicious way to add this healthy fruit to your diet. You can dip your favorite chips in it, of course, but it’s also “a great topper for chicken or fish,” says Derocha.