Why Nutritionists Recommend Peaches in Summer — 41 Calories, 89% Water, and a Vitamin C Boost

As summer arrives, nutritionists are increasingly highlighting the benefits of the peach — one of Spain's most popular seasonal fruits. According to data from the Spanish Nutrition Foundation (FEN), the fruit contains a wide range of vitamins, minerals, and bioactive compounds that, as part of a balanced diet, have a positive effect on health.

The peach is low in calories — just 41 kilocalories per 100 grams. Around 89% of its composition is water, which makes the fruit particularly valuable during the hot months for maintaining the body's hydration. A 200-gram portion of peach covers more than 20% of the daily recommended intake of vitamin C. This vitamin supports the normal functioning of the immune system, helps protect cells from oxidative damage, and is involved in the formation of collagen, which is essential for skin, bones, and blood vessels.

Among its minerals, the peach is especially rich in potassium — a single portion contains around 458 milligrams. Potassium is necessary for the normal functioning of muscles and the nervous system, and also helps to maintain healthy blood pressure. Diets rich in potassium are traditionally associated with improved cardiovascular health.

The peach's characteristic orange colour is due to the presence of carotenoids, among them beta-carotene and cryptoxanthin, compounds with provitamin activity. The body converts them into vitamin A, which is necessary for good vision, healthy skin, and the proper functioning of the immune system. The peach also contains lutein and zeaxanthin, which slow cellular ageing.