Peaches, Yellow (Raw): A Nutritional Treasure
Peaches are a delightful, sun-kissed fruit that brings natural sweetness and vibrant flavor to your meals. Whether enjoyed fresh, blended into smoothies, or used in baked goods, yellow peaches are not only a treat for the taste buds but also a powerhouse of essential nutrients. Here’s a detailed breakdown of their nutritional value, perfect for understanding their health benefits:
Nutritional Information per 100g of Yellow Peaches (Raw)
| Nutrient | Amount | Daily Value (%DV)* |
|---|---|---|
| Energy | 39 kcal | Low-calorie option for snacking. |
| Protein | 0.91 g | Minimal protein content. |
| Total Fat | 0.25 g | Virtually fat-free. |
| – Saturated Fat | 0.019 g | Negligible amount. |
| Carbohydrates | 9.54 g | Provides natural energy. |
| – Fiber | 1.5 g | Supports digestive health. |
| – Sugars | 8.39 g | Naturally occurring sweetness. |
| Calcium | 6 mg | Promotes bone health. |
| Iron | 0.25 mg | Supports oxygen transport in the blood. |
| Magnesium | 9 mg | Aids in muscle and nerve function. |
| Phosphorus | 20 mg | Important for energy production. |
| Potassium | 190 mg | Essential for heart and muscle health. |
| Sodium | 0 mg | Naturally sodium-free. |
| Zinc | 0.17 mg | Contributes to immune health. |
| Copper | 0.068 mg | Aids in red blood cell formation. |
| Manganese | 0.061 mg | Supports bone development and metabolism. |
| Selenium | 0.1 mcg | Provides antioxidant protection. |
| Vitamin C | 6.6 mg | Boosts the immune system and skin health. |
| Thiamin (B1) | 0.024 mg | Helps convert food into energy. |
| Riboflavin (B2) | 0.031 mg | Supports cellular energy production. |
| Niacin (B3) | 0.806 mg | Promotes brain and skin health. |
| Vitamin B6 | 0.025 mg | Vital for cognitive development and metabolism. |
| Folate | 4 mcg | Important for cell repair and DNA synthesis. |
| Vitamin B12 | 0 mcg | Naturally absent; not suitable for B12 supplementation. |
| Vitamin A | 16 mcg | Supports eye health and immunity. |
| Vitamin E | 0.73 mg | Acts as an antioxidant for skin and cells. |
| Vitamin D (D2) | 0 mcg | Naturally absent in this fruit. |
* %DV varies by individual dietary needs.
Health Highlights of Yellow Peaches
- Low Calorie, High Nutrition: Perfect for weight-conscious individuals, providing essential vitamins and minerals without added fat or cholesterol.
- Digestive Health: With 1.5g of dietary fiber per 100g, yellow peaches promote regular digestion and gut health.
- Immunity Boost: Packed with Vitamin C, they strengthen your immune system and improve skin health.
- Hydration & Electrolytes: Naturally rich in potassium, they help maintain electrolyte balance and hydration.
- Natural Sweetness: A healthier alternative to satisfy your sugar cravings.
Allergen Information
Peaches are naturally free of common allergens such as gluten, nuts, dairy, and soy. However, individuals with stone fruit allergies should exercise caution, as peaches may trigger reactions in sensitive individuals.
Dietary Suitability
- Vegan & Vegetarian-Friendly: 100% plant-based, suitable for a variety of dietary lifestyles.
- Gluten-Free: Safe for individuals with gluten intolerance or celiac disease.
- Low-Sodium Diets: Ideal for those monitoring their sodium intake.
- Heart-Healthy: Low in saturated fats and cholesterol, making it a heart-friendly option.
Pro Tips for Enjoying Peaches
- Fresh Selection: Look for peaches with a golden hue and slight give when pressed, indicating ripeness.
- Storage: Store ripe peaches in the refrigerator to extend freshness but allow them to come to room temperature before eating for the best flavor.
- Pairings: Combine with yogurt, honey, or a sprinkle of granola for a wholesome snack or dessert.
Conclusion
Yellow peaches are a delightful combination of taste, versatility, and nutritional benefits. Their sweet, juicy flesh is a staple in many recipes, from salads to desserts, making them a kitchen favorite. Add them to your menu for a deliciously healthy touch!
