Peach water, also known as peach tea or peach infused water, is a refreshing and hydrating beverage made by infusing water with peach. This simple fruit-infused water has become popular due to its many potential health benefits. Keep reading to learn more about what peach water is good for.
What is Peach Water?
Peach water is water that has been infused with the flavor and nutrients of peaches. It is made by adding peach slices, peach juice, or even peach extract to water. The peaches infuse the water with their sweet, refreshing flavor as well as some of their beneficial nutrients and antioxidants. Peach water has a delicately sweet peach taste that is much lower in calories and sugar than juices or sodas.
This fruit-infused water is sometimes referred to as peach tea, although it does not actually contain any tea. The name peach tea comes from the light amber color of the water once the peach flavor has infused it. You can enjoy peach water hot or cold. It makes a tasty and healthy substitute for sugary drinks. Infused waters like peach water have gained popularity as more health-conscious consumers look for alternatives to sugary juices and sodas.
Nutrition Facts of Peach Water
One of the biggest benefits of peach water is that it provides peach flavor and some nutrients without a lot of calories or sugar. An 8 ounce glass of unsweetened peach water contains approximately:
- 5 calories
- 0g fat
- 0g protein
- 1g carbohydrate
- 1g sugar
Peach water gets some of its nutrition from the peaches infused into it. Peaches are high in beneficial plant compounds and nutrients like:
- Vitamin C – 10% DV
- Vitamin A – 11% DV
- Fiber – 2 grams
- Potassium – 4% DV
- Niacin – 4% DV
- Vitamin E – 4% DV
- Vitamin K – 5% DV
- Copper – 4% DV
- Phenolic compounds
- Carotenoids
While peach water does not contain as high of amounts of these nutrients as eating a whole peach, it still contributes beneficial vitamins, minerals, and antioxidants with very minimal calories and sugar.
Benefits of Peach Water
Drinking infused waters like peach water provides several benefits:
1. Hydration
One of the top benefits of peach water is hydration. Staying well hydrated is vital for health. Proper hydration helps regulate body temperature, lubricate joints, protect tissues and organs, remove waste, and transport nutrients.
Peach water provides an easy and tasty way to hydrate with water rather than high-calorie, sugary beverages that can have negative health effects. The peach infusion adds flavor and interest to plain water, encouraging more consumption.
According to recommendations from the Institute of Medicine, adult women should consume at least 2.7 liters (11 cups) of total beverages per day and adult men at least 3.7 liters (15 cups). Peach water can help you meet these recommendations.
2. Weight loss
Peach water supports weight loss and maintenance because it is low in calories and sugar compared to other drinks. Replacing higher calorie beverages like juice, soda, and sports drinks with peach infused water reduces overall calorie intake, which can lead to weight loss over time.
In one study, overweight and obese adults who replaced caloric beverages with water over a 12-week period lost an average of 2-2.5% of their body weight.
Peach water provides the flavor and satisfaction of a deliciously sweet drink without the calories and sugar that contributes to weight gain. Drinking peach water can help control between-meal hunger and food cravings as well.
3. Detoxification
Staying well hydrated helps flush toxins and waste from the body through urine production. Peach water supports the body’s natural detoxification process.
Some proponents claim that the nutrients in peaches act as diuretics to specifically target cleansing of the kidneys and bladder. However, there is limited evidence to support this. The main detoxification benefit of peach water comes from increasing daily fluid intake.
4. Supports digestion
Drinking adequate fluids is crucial for healthy digestion. Water and other liquids help break down food and move it smoothly through the digestive tract. Peach water keeps you hydrated to promote regularity.
The fiber content in peaches may also benefit digestion by adding bulk to stools and promoting elimination. However, the amount of fiber provided by peach infused water is minimal.
5. Boosts immunity
Peaches contain beneficial compounds and nutrients that support immune function. The vitamin C, beta-carotene, and antioxidants in peaches can help boost immunity. These protective compounds are transferred to the water during the infusion process.
Vitamin C is particularly important for immunity. It promotes the production of white blood cells that fight infection in the body. Just one peach provides 10% of the recommended daily vitamin C.
6. Anti-inflammatory properties
Chronic inflammation contributes to numerous diseases and age-related conditions. Peaches have anti-inflammatory properties due to their content of phenolic compounds. Research indicates that polyphenols in peaches exert protective effects against inflammation.
Although peach water is not as concentrated in polyphenols as whole peaches or peach juice, it still supplies beneficial antioxidants that can reduce inflammatory responses in the body.
7. Supports heart health
Heart disease is the leading cause of death worldwide. Lifestyle factors like diet have a major influence on heart disease risk. Drinking infused waters like peach water supports better heart health because they reduce consumption of sugary drinks associated with obesity, diabetes, and heart disease.
Peaches also provide potassium, vitamin C, and antioxidants like beta-carotene that support heart function and reduce oxidative stress and inflammation. Peach water’s ability to lower blood pressure may additionally promote heart health.
8. May lower blood pressure
High blood pressure damages arteries and increases risk for heart attacks, strokes, and kidney failure. Research suggests peach juice and peel extracts lower blood pressure in animals with hypertension. The potential blood pressure lowering effects are attributed to the phenolic compounds in peaches.
Although human data is lacking, increasing hydration and potassium intake from peach water could help lower blood pressure by balancing fluids and minerals in the body.
9. Supports skin health
From vitamin C to polyphenols, peaches contain compounds that nourish the skin. Vitamin C is essential for building collagen, the main structural protein in skin. Collagen loss leads to wrinkles and sagging. The vitamin C in peach water helps protect collagen.
Peaches also provide carotenoids like beta-carotene that may shield skin from sun damage. Consuming peaches with a little fat optimizes absorption of carotenoids.
The hydration from peach water also benefits skin by keeping it supple and preventing dryness.
10. Helps control blood sugar
Peach water has a low glycemic index, meaning it does not cause major spikes in blood sugar. This makes it a good beverage choice for people with diabetes or prediabetes.
In a study of people with type 2 diabetes, consuming peach juice for 12 weeks significantly decreased fasting blood sugar levels compared to a control drink. The researchers attributed this effect to the presence of phenolic compounds and fiber.
Although peach water is not as concentrated as juice, it provides a lower sugar alternative to other high-glycemic beverages.
Downsides of Peach Water
While peach water has many benefits, there are a few potential downsides to consider:
- Lower nutrient content than whole peaches
- May get mushy over time as peaches break down
- Natural sugar content could be problematic for low sugar diets
- Some methods use peach syrup, concentrating sugar content
- Not recommended for those allergic to peaches
The healthiest preparations use fresh peach slices or unsweetened peach juice concentrate to naturally infuse the water. Canned and sweetened peach products add extra sugar without the nutrient benefits.
How to Make Peach Water
Peach water is simple to make at home with just peaches and water. Try one of these easy methods:
Sliced Peaches
For a refreshing cold or hot drink, add freshly sliced peaches to water. Use about 3-4 thinly slices peaches per 2 cups of water. You can also muddle the peaches to release more flavor. For cold peach water, refrigerate for 1-2 hours before drinking. For hot peach tea, let the peach slices steep in heated water for 10 minutes.
Peach Juice
For instant peach water, dilute 1 part peach juice to 4 parts water. Look for unsweetened or 100% peach juice. Sweetened peach juice concentrates boost the sugar content without more nutrients.
Peach Extract
Add liquid or powdered peach extract to still or sparkling water for light peach essence without bits of fruit. Use sparingly as extracts are highly concentrated. Start with 1/2 teaspoon extract per cup of water.
You can also find ready-to-drink peach water at many grocery stores if you don’t want to make it yourself. Check the ingredient list for added sugars.
Peach Water Recipes
Get creative with your peach water by adding extra flavorings. Try these tasty combinations:
- Peach water with basil
- Peach water with raspberries and lemon
- Peach water with cucumber and mint
- Sparkling peach water with ginger
- Iced peach green tea
Play around with different fruit, herb, and spice additions to create your own signature infused peach water recipes.
Storing Peach Water
Peach water can be stored in the refrigerator for up to 2-3 days. Keep it in an airtight container and remove peach slices after 1-2 hours so it does not get overpowering. For longer storage, make peach water as needed.
You can also freeze sliced peaches in ice cube trays and then add them to water for an easy cold peach water anytime.
Risks and Precautions
Peach water made from fresh peaches is generally safe for most people but there are some precautions to keep in mind:
- Allergy – Those with peach allergies should avoid it
- Medications – Peach can interact with certain medications broken down by CYP3A4
- Pesticides – Opt for organic peaches when possible to minimize pesticide exposure from non-organic peaches
- Artificial ingredients – Avoid peach water made with artificial peach flavors, sweeteners and preservatives
Pregnant women should be aware that peaches contain a compound called persin that in high doses may impact fetal development. Peach water is not considered a risk because persin is found in much lower amounts in the fruit flesh versus leaves or pits.
The Bottom Line
Peach water is a refreshing, low-calorie beverage that provides the sweet taste of peaches infused into water. The many nutrients and plant compounds in peaches offer benefits ranging from hydration to immunity to heart health. With just a few peaches and some water, you can easily make this delicious infused water at home. Peach water provides a flavorful way to increase water intake throughout the day.