A juicy peach is a sweet snack that tastes great on a hot summer day, but did you know that it has endless health benefits, too?

One medium-sized peach has 50 calories, just point-five grams of fat, and contains two grams of fiber and one gram of protein. It also provides 6 percent of your daily vitamin A recommended intake and a whopping 15 percent of daily vitamin C recommended intake.

Vitamin C, a strong antioxidant, can reduce wrinkles, improve skin texture and fight skin damage from sun and pollution. Although various kinds of supplements are available, vitamins are best consumed in whole, raw foods, like peaches.

Peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease. Peaches can also help fight the formation of free radicals known to cause cancer.

Experts say that incorporating more fruits and vegetables into your diet is one of the best ways to lower calorie intake and increase fiber. Fruits and veggies are also rich in potassium, which can help lower a person’s blood pressure.

There are several ways to get more peaches into your meal plan. Try mixing some in a summer salad, or add them as a topping to your breakfast. Peaches are great when muddled and stirred into a glass of lemonade, iced tea or even water for a fruity twist. You can bake sliced peaches with honey or chop them into a salsa for fish tacos. Of course, peaches are always great on their own, as an easy snack.

But avoid peaches canned in heavy, sugary syrup. Instead, look for no-sugar-added options or just pick up fresh ones. This summer, stock up on peaches while they’re in peak season.