Peach and Raspberry Smoothie and It’s Benefits

peach and raspberry smoothie - sharpmuscle
7 min read
Updated: April 24, 2023
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Peach and Raspberry Smoothie classic combination relies on the sweetness of a ripe peach to work well – but make sure the peach is not overcooked, or will have an unpleasant taste.

Easy Peach Raspberry Smoothie will be your next best friend! This healthy smoothie is easy to prepare and makes a delicious breakfast drink or snack. It is so simple with a touch of raspberry and peach, raspberry, low-fat yogurt, low-fat milk and honey(optional).

How to make Peach and Raspberry Smoothie

This easy peach and raspberry smoothie only takes 10 minutes to make and is great for drink, healthy breakfast, a healthy snack, or even dessert!

peach and raspberry smoothie - sharpmuscle

peach and raspberry smoothie

Peach and Raspberry Smoothie classic combination relies on the sweetness of a ripe peach to work well – but make sure the peach is not overcooked, or will have an unpleasant taste.
5 from 1 vote
Prep Time 5 minutes
Cook Time 5 minutes
0 minutes
Total Time 10 minutes
Course Breakfast, Dessert, Drinks, Snack
Cuisine American
Servings 1
Calories 240 kcal


  • Blender
  • Glass


  • 1 whole peach pitted and quartered
  • ½ cup raspberries
  • ½ cup low-fat yogurt plain
  • ¼ cup low-fat milk


  • Put all ingredients (peach, raspberries, yogurt, milk) in a blender. Blend for 1 minute or until smooth.
    peach and raspberry smoothie ingredients - FITZABOUT
  • Pour into a glass and serve your peaches and raspberry smoothie immediately.
    peach and raspberry smoothie - sharpmuscle



  • Servings: 1
ALSO READ:  How to make Delicious Breakfast Bowl Keto Recipe

Nutritional information:

  • Calories: 240
  • Carbohydrates: 48g,
  • Protein: 9g,
  • Fat: 3g,
  • Saturated fat: 1g, 
  • Polyunsaturated fat: 0g, 
  • Monounsaturated fat: 1g, 
  • Fiber: 6g,
  • Sugar: 42g, 
  • Cholesterol: 9mg, 
  • Sodium: 93mg, 
  • Potassium: 608mg.
Keyword healthy breakfast, peach and raspberry smoothie, Smoothie, Smoothie recipe

Benefits of peach and raspberry smoothie

Rich in vitamins A and C, peaches promote immunity and skin health and even improve vision.

Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are all present in raspberries.

Native to northwest China and scientifically called Prunus persica, peaches benefit humans in many other ways.

Peaches are related to plums, apricots, cherries and almonds. They are considered fluffy or stone fruits because their flesh has a shell that contains an edible seed.

The Raspberry is a popular berry with a rich color and sweet, juicy taste. They are a good source of vitamins, minerals, and antioxidants. Now let’s look at.

Benefits of peach

Peaches are high in fiber, vitamins, and minerals. They also contain beneficial plant compounds such as antioxidants, which can help protect your body from aging and disease.

In one study, antioxidant actions were performed in healthy men within 30 minutes with fresh peach juice. 1

A medium-sized peach provides about 2 grams of fiber – half of which is soluble fiber, while the other half is insoluble. 2

Insoluble fiber adds bulk to your stool and helps to move food through your intestine, reducing the likelihood of constipation. 3

On the other hand, soluble fiber provides food for beneficial bacteria in your intestines. In turn, these bacteria produce short-chain fatty acids – such as acetate, propionate, and butyrate – that feed your intestinal cells. 4

Short-chain fatty acids in your stomach can help reduce inflammation and improve digestive disorders such as Crohn’s disease, irritable bowel syndrome (IBS) and ulcerative colitis. 5

Compounds in peach and peach flowers can help your skin retain moisture and protect it from sun damage. However, more research is needed.

Test-tube studies indicate that the compounds found in peaches can improve your skin’s ability to retain moisture – thus improving skin texture. 6

ALSO READ:  Pink Grapefruit and Cashew Smoothie: The Perfect Morning Pick-Me-Up

Peaches can help reduce your immune system’s allergic reaction, thus reducing allergy symptoms.

Compounds found in peaches may provide some protection from cancer by limiting the formation, growth, and proliferation of cancer cells.

Benefits of raspberry

Raspberries contain plant chemicals called plavonoids, which exert antioxidant effects.

Antioxidants help the body eliminate toxins known as free radicals. The body produces some of these substances during metabolic processes, but others arise from external factors, such as unhealthy foods and pollution. Unhealthy foods include processed foods and high in fat and sugar.

If too much free radicals remain in the body, they can cause cell damage, which can result in health problems.

Experts have suggested that a diet rich in antioxidants may contribute to the health of the brain and nervous system. 7

There is evidence that vitamins C and E can help preserve a person’s ability to think and remember information as they get older. Raspberries contain these antioxidant vitamins.

Research has shown that a group of flavonoids, specifically – anthocyanin—can suppress inflammation that can lead to heart disease. Anthocyanins are also present in raspberries. 8

The American Heart Association encourages most people to increase their potassium intake and reduce the amount of sodium in their diet. These dietary adjustments may help prevent:

The National Cancer Institute should note that antioxidants from dietary sources can help protect the body from lung, esophagus, gastric and other types of cancer. 9

In 2010, scientists treated stomach, colon, and breast cancer cells with extracts of Meeker red raspberries. The extract killed more than 90% of the cells. Researchers estimated that antioxidants were responsible for about half of the destruction of breast cancer cells. 10

Raspberry contains the antioxidant zeaxanthin, which filters out harmful blue light rays. 11

It may also play a role in protecting the eyes from problems such as age-related macular degeneration (AMD), a condition that causes vision problems in older people.


  1. Ko SH, Choi SW, Ye SK, Cho BL, Kim HS, Chung MH. “Comparison of the antioxidant activities of nine different fruits in human plasma.” J Med Food. 2005 Spring;8(1):41-6. doi: 10.1089/jmf.2005.8.41. PMID: 15857208.[]
  2. Slavin JL, Lloyd B. “Health benefits of fruits and vegetables.” Adv Nutr. 2012 Jul 1;3(4):506-16. doi: 10.3945/an.112.002154. PMID: 22797986; PMCID: PMC3649719.[]
  3. Yang J, Wang HP, Zhou L, Xu CF. “Effect of dietary fiber on constipation: a meta analysis.” World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045.[]
  4. Scheppach W, Sommer H, Kirchner T, Paganelli GM, Bartram P, Christl S, Richter F, Dusel G, Kasper H. “Effect of butyrate enemas on the colonic mucosa in distal ulcerative colitis.” Gastroenterology. 1992 Jul;103(1):51-6. doi: 10.1016/0016-5085(92)91094-k. PMID: 1612357.[]
  5. Di Sabatino A, Morera R, Ciccocioppo R, Cazzola P, Gotti S, Tinozzi FP, Tinozzi S, Corazza GR. “Oral butyrate for mildly to moderately active Crohn’s disease.” Aliment Pharmacol Ther. 2005 Nov 1;22(9):789-94. doi: 10.1111/j.1365-2036.2005.02639.x. PMID: 16225487.[]
  6. Koikeda T, Tokudome Y, Okayasu M, Kobayashi Y, Kuroda K, Yamakawa J, Niu K, Masuda K, Saito M. “Effects of Peach (Prunus persica)-Derived Glucosylceramide on the Human Skin.” Curr Med Chem. 2017 Apr;17(1):56–70. doi: 10.2174/1871522217666170906155435. Epub 2017 Apr. PMCID: PMC5740493.[]
  7. Freitas HR, Ferreira GDC, Trevenzoli IH, Oliveira KJ, de Melo Reis RA. “Fatty Acids, Antioxidants and Physical Activity in Brain Aging.” Nutrients. 2017 Nov 20;9(11):1263. doi: 10.3390/nu9111263. PMID: 29156608; PMCID: PMC5707735.[]
  8. Hui Teng, Ting Fang, Qiyang Lin, Hongbo Song, Bin Liu, Lei Chen. “Red raspberry and its anthocyanins: Bioactivity beyond antioxidant capacity.” Trends in Food Science & Technology, Volume 66, 2017, Pages 153-165, ISSN 0924-2244. doi: 10.1016/j.tifs.2017.05.015.[]
  9. “Antioxidants and Cancer Prevention.” National Cancer Institute. Available from:[]
  10. God J, Tate PL, Larcom LL. “Red raspberries have antioxidant effects that play a minor role in the killing of stomach and colon cancer cells.” Nutr Res. 2010 Nov;30(11):777-82. doi: 10.1016/j.nutres.2010.10.004. PMID: 21130297.[]
  11. Mozaffarieh, M., Sacu, S. & Wedrich, A. “The role of the carotenoids, lutein and zeaxanthin, in protecting against age-related macular degeneration: A review based on controversial evidence.” Nutr J 2, 20 (2003). doi: 10.1186/1475-2891-2-20.[]

1 thought on “Peach and Raspberry Smoothie and It’s Benefits”

  1. Avatar for Irin Sultana

    5 stars

    I need to make it now! Peach and raspberry smoothie looks delicious! Now I have started back on my Smoothie Kick to get in a healthy drink, breakfast, dessert/snack thanks for the new idea !!

5 Based On 1

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