Peaches are native to China, but are now grown all over the world, including a large portion of the United States. Peaches make a great addition to any diet and contain several vitamins, minerals and other components that are necessary for optimum health. For a treat loaded with benefits, serve yourself a cup of raw, sliced peaches.
Vitamins
Peaches contain several vitamins, with C being predominant. A one-cup serving of sliced, raw peaches contains 10.2 mg of vitamin C, or 17 percent of the recommended daily intake, according to the USDA National Nutrient Database. Other vitamins, although in smaller amounts, in the same serving of peaches include 502 IUs of vitamin A, 1.1 mg of vitamin E and 4.0 micrograms of vitamin K. The B family is present in the form of niacin, at 1.2 mg; folate, with 6.2 micrograms; and traces of thiamine, riboflavin, pantothenic acid and B6. When it comes to getting adequate amounts of vitamins and minerals in your body, it is best to obtain them from eating a variety of foods, including peaches. A report from Colorado State University explains that foods provide a balance of vitamins and minerals that is not possible to duplicate with supplements.
Minerals
Minerals are just as necessary for optimum health as vitamins, and the one-cup serving of raw, sliced peaches delivers several of them. Although the recommended daily intake, or RDI, for minerals is not as high as it is for vitamins, if you become depleted of even one mineral, it can cause serious health problems. Topping off the list of minerals in peaches is potassium, with 293 mg, or 8 percent of the RDI. Following potassium is copper and manganese, both with 0.1 mg, or 5 percent of the RDI. Phosphorus, at 30.8 mg, and magnesium, at 13.9 mg, offer 3 percent of the recommended intake. Zinc, iron, calcium, selenium and fluoride finish the list with 2 percent or less of the RDI.
Fiber
Fiber plays a key role in your health and therefore should be an important factor in your dietary choices. One cup of raw peach slices contains 2.3 g of fiber, or 9 percent of the RDI. The American Dietetic Association explains that people who eat more fiber are less likely to develop obesity and diseases such as cancer and heart disease. In the October 2008 issue of the "Journal of the American Dietetic Association," the ADA says that rather than taking fiber supplements, people should be consuming high fiber foods. Peaches make a solid contribution to your fiber intake.
Diet Profile
A one-cup serving of raw peach slices contains 15 carbohydrates, 0.4 g of fat, 60 calories and 1.4 g of protein. No matter what diet you might be following, peaches make a friendly addition. If 15 carbs, or 60 calories, is too high for your diet plan, try a half-cup serving.
References
- USDA Agricultural Marketing Resource Center: Peach Profile
- USDA National Nutrient Database: Keyword -- peaches, raw
- Colorado State University Extension: Food vs. Pills
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association; "Health Implications of Dietary Fiber"; J.L. Slavin; October 2008
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