Peach Nutrition and Health Benefits

Peaches are a good source of vitamin C, potassium, lycopene and lutein.  Research shows that lycopene and lutein may help prevent heart disease, macular degeneration and certain cancers.

Smoothie Recipes

Peach-Strawberry Smoothie
2 peaches
6 strawberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Calories: 132 | Fat: 0.8g (grams) | Protein: 4.8g | Carbs: 32.7g | Calcium: 12% | Vitamin A: 92% | Vitamin C: 203%

Peach Green Smoothie
1 medium peach
1 banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Calories: 169 | Fat: 0.6g (grams) | Protein: 4.4g | Carbs: 44.4g | Calcium: 10% | Vitamin A: 88% | Vitamin C: 71%

Peach-Nectarine Smoothie
1 peach
1 nectarine
1 carrot
1/4 avocado
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 219 | Fat: 7.8g (grams) | Protein: 6g | Carbs: 38g | Calcium: 14% | Vitamin A: 269% | Vitamin C: 78%

Peach-Banana Smoothie
1 peach
1 banana
½ cup blueberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Calories: 200 | Fat: 0.8g (grams) | Protein: 0.5g | Carbs: 54.5g | Calcium: 11% | Vitamin A: 89% | Vitamin C: 82%

Browse even more peach smoothie recipes!

How To Select Peaches

Purchase peaches that give slightly to pressure and are aromatic.  Peaches do not ripen after being picked, so unripe peaches will not get any sweeter.  Avoid refrigeration as the cold will lessen the flavor.

Peaches have the highest pesticide residue load ranking 100 out of 100 according to research conducted by the Environmental Working Group.  You should always purchase organic peaches.  If that is not possible, peel the peach to reduce exposure.

See Also: Apricot Smoothie, Plum Smoothies.