Don’t we all love a juicy fresh peach? They’re worth the adoration, too. Just one medium peach has about 11% of the vitamin C you need each day. This nutrient helps the body heal wounds and keeps the immune system going strong. It also helps get rid of “free radicals” – those nasty chemicals that have been linked to cancer because they can damage cells.

And peaches contain lots of the antioxidant, beta-carotene, which gives them their pretty golden-orange color. When you eat a peach, your body turns it into vitamin A, which is key for healthy vision.

Plus, just one medium peach can give you as much as 6% to 9% of the fiber your body needs each day. We all know that high-fiber foods can protect you from health problems like diabetes, heart disease, and colorectal cancer.

A favorite benefit to peaches is their low-calorie count. This means they’re a terrific food if watching your weight. Clocking in at fewer than 60 calories, peaches have no saturated fats, cholesterol, or sodium. And more than 85% of a peach is water. Also, they are more filling, meaning they’re satiating. When you eat them, it takes you longer to feel hungry again.

Lastly, this is another high-in-potassium fruit. Potassium balances out the effects of a diet high in salt. Salt plays a role in high blood pressure, chances for kidney stones and even bone loss. You need about 4,700 milligrams of potassium every day, and it’s far better to get it from food than a supplement. One small peach has 247 milligrams of potassium, and one medium peach can give you as much as 285 milligrams of potassium. So, if you get tired of bananas, have a peach.

If you’re lucky enough to get freshly picked peaches that are picked ripe, know that they’ll last in the fridge for about 3-5 days.

If you’re peaches are a smidge on the green side, don’t put them in the fridge. They won't ripen when refrigerated. Instead, place them in a brown paper sack and set them on your kitchen counter. If you have lots that need to ripen, consider laying them on them on newspaper and covering them with more newspaper. This way they’ll ripen in a couple days.

Peaches are a delicate fruit, so avoid bruising them. Bruising has a large impact on a peach's longevity. It perforates the tender skin and exposes the flesh to the elements, speeding up deterioration. When a peach's skin is broken (which acts as the membrane of peach cell walls), chemical compounds inside are exposed to the air and oxidize. When this happens, this lovely fruit starts to break down very quickly.

I’ll close this peachy tutorial with a favorite variation on the proverbial peach crisp. As the title indicates, you can easily substitute nectarines for peaches. This can be prepared in advance and refrigerated until ready to bake. It’s a big hit at buffets.

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