Peaches: The Hydration Hero of Summer Fruits
During the summer, one particular fruit stands out—not just for its deliciously juicy flavor but also for its impressive health benefits. Peaches are not only hydrating but can also help support brain health and are loaded with essential vitamins and antioxidants, according to experts.
With about 89% water content, peaches are more effective at hydrating than other stone fruits like plums and nectarines, as reported by the U.S. Department of Agriculture (USDA). Additionally, they provide similar antioxidant benefits while being lower in calories.
While watermelon and cantaloupe lead the way in hydration, peaches come in as a close third, the USDA indicates.
Fruits that not only hydrate but also deliver electrolytes can improve how effectively our bodies replace and hold onto fluids compared to drinking water alone.
These fuzzy fruits contain various electrolytes and a range of other nutrients.
“Peaches are rich in fiber, vitamin C, and potassium,” explains Vandana Sheth, a registered dietitian nutritionist based in Los Angeles. “Each of these nutrients plays a role in supporting digestion, heart health, and boosting immunity.”
A medium raw peach offers approximately 285 milligrams of potassium, which is crucial for nerve function, muscle contraction, and fluid balance, among other things. That’s actually more potassium than many popular electrolyte supplements and represents about 8.4% of the recommended daily intake for men and 11% for women, according to the National Institutes of Health.
Unfortunately, many people in the U.S. don’t get enough potassium, which can elevate their risk of cardiovascular issues, as stated by the Centers for Disease Control and Prevention (CDC).
Peaches are also heart-healthy, largely due to their antioxidant profile. They contain flavonoids, which may lower heart disease risk and support cognitive functions, as well as carotenoids, known for their anti-inflammatory properties and skin benefits.
Initial studies even suggest that these antioxidants might have anti-cancer effects, according to Sheth.
The flavonoids and carotenoids are also what give peaches their unique colors. “Peaches combine two pigment groups that are not commonly seen together in other fruits and vegetables,” says Mary Ann Lila, a distinguished professor at North Carolina State University.
When eaten with the skin, raw peaches provide around 4% of the recommended daily intake of vitamin A and about 13% of vitamin C, along with several grams of fiber that support digestion and gut health.
If you’re mindful about sugar, it’s helpful to pair peaches—with their natural sugar content of up to 13 grams—with protein or healthy fats. This can slow sugar absorption and keep blood sugar levels stable, notes Sheth, who specializes in diabetes care and education.
“Try adding chopped peaches to your morning toast with nut butter or into your cereal or yogurt. You could also blend them into a smoothie or even grill them with a sprinkle of spice,” she suggests.
