As heatwaves intensify across Pakistan, nutrition experts are urging the public to embrace seasonal fruits that not only refresh but also protect against rising temperatures. Among the top recommendations this summer is the peach — a fruit packed with water, nutrients, and natural cooling properties.
With temperatures regularly crossing 40°C (104°F) in many parts of the country, staying hydrated is a growing concern. Peaches, containing nearly 88% water, help the body retain moisture, making them an excellent option to beat the heat.
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Health specialists note that peaches are also rich in Vitamin C, Vitamin A, potassium, and antioxidants — all of which support immunity, improve skin health, and help the body recover from sun exposure. In traditional diets, peaches are valued for their “thanda” (cooling) effect, helping regulate body heat during extreme weather.
The fruit’s fiber content also aids digestion, which often suffers in hot weather due to dehydration and poor appetite.
From a quick snack of chilled peach slices to refreshing drinks like smoothies, lassi, and even salads, there are countless ways to include this fruit in daily meals. Peach ice pops, a favourite among children, offer a healthy alternative to processed frozen treats.
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Peaches are widely grown in Balochistan, Khyber Pakhtunkhwa, and Punjab, making them readily available during summer months.
Experts advise selecting ripe peaches with a sweet smell and vibrant colour, and storing them in the fridge once ripened. Washing them thoroughly is essential, especially during dusty summer days.