Peaches
What are Peaches?
Peaches are known for their fuzzy peel and sweet yellow or white flesh.
They are stone fruits and are relatives of cherries and apricots. They’re good sources of vitamin C and dietary fiber, nutrients kids with autism may be under-eating.
They offer vitamin A. While they’re a summertime fruit, you can enjoy peaches year-round by purchasing them frozen, dried, dehydrated, and canned in their juices. For the sweetest bites, wait until peaches start softening before enjoying them.
Are Peaches Beneficial for Autism?
The short answer is yes! Peaches are a good source of vitamin C, dietary fiber, and antioxidants, including carotenoids.
Vitamin C is an essential nutrient and antioxidant children with autism don’t get enough of in their diet [1]. Another underconsumed nutrient is iron, which is richly found in foods such as red meat, whole grains, fortified cereals, and legumes. High iron foods, eaten along with vitamin C foods like peaches, may help your child better absorb iron for healthy growth and development [2].
Each juicy bite of a peach is a good reminder of its high-water content of 88%. That said, getting enough water is vital to prevent dehydration, which can affect your child’s mood and thinking power [3]. Their hydration benefits combined with their 2 grams of dietary fiber per one cup serving helps support healthy bowel movements. This is a win for children with autism because they are four times more likely to experience constipation [4].
Several beneficial nutrients are in peaches, including carotenoids and phenolic acids, and they offer antioxidant benefits. Carotenoids are responsible for the yellow, orange, and red hues that give peaches their eye-catching colors. These carotenoids are necessary for your child’s growth, vision, and immune health [5]. Further, phenolic acids may have anti-inflammatory and protective benefits to brain health. [6]. Keeping the brain healthy and combating inflammation can also help sustain gut health. How? The brain and the gut communicate back and forth through nerves, hormones, and more. This helps them maintain the proper function of cells. So, if there’s chronic inflammation in the brain, it could cause communication issues that could disrupt the function of the gut [7]. So, it’s vital to protect brain health and gut health because research shows they affect one another.
When buying peaches, we recommend buying organic (if possible), as peaches have been at the top of the EWG’s Dirty Dozen list for many years in a row, showing that they have the highest levels of pesticide residue.
Nutrient Breakdown
In one cup of peaches [8], there’s:
65 calories
1.5 g protein
0 g fat
16 g carbohydrates
2 g fiber
37 mcg vitamin A
6 mg calcium
0.5 mg iron
12 mg magnesium
6 mg vitamin C
Ways to Enjoy Peaches
Peach slices and a dollop of cottage cheese for dipping
Spiced peach puree
Add peaches to a smoothie
Air-fried peaches with cinnamon
Grilled nut butter and peach sandwich
Diced peaches mixed with yogurt
Freeze dried peaches for a crunch
Peach ice cream, yogurt, or popsicles
Peach Alternatives
If your child doesn’t like peaches yet or is sensitive to them, here are some alternatives that are similar in nutritional value:
Nectarines
Apricots
Plums
Pluots
Cherries
BOTTOM LINE:
Peaches are a sweet summertime fruit containing water, vitamin C, dietary fiber, vitamin A, and antioxidants, making them a great choice for children with autism. When possible, choose organic if possible to avoid excessive pesticide residue.
Author(s)
Written by: Gaby McPherson MS, RDN, LDN
Edited & Reviewed by: Brittyn Coleman, MS, RDN/LD, CLT
