ISOBEL WHITCOMB2026年6月9日There’s a reason you need a napkin when you bite into a ripe summer peach — the fruit is nearly 90 percent water.要吃熟透的夏桃，总是离不开餐巾纸——这种水果将近90%都是水分。In addition to helping you stay hydrated, peaches contain nutrients that keep your eyes healthy and may reduce chronic disease risk. Here are some of their biggest benefits, plus some recipes from New York Times Cooking.除了帮你补水，桃子还富含有助眼睛健康，并可能降低慢性病风险的营养物质。以下是桃子的主要益处，以及来自《纽约时报》烹饪版的几道食谱。Their potassium is helpful on summer days.桃子所含的钾元素在夏日大有裨益Getting fluids from fruit and other food sources is just as good as drinking a glass of water, said Diane Stadler, the director of the graduate programs in human nutrition at Oregon Health & Science University. In addition to their high water content, peaches contain a modest dose of the electrolyte potassium, which you sweat out during exercise and on hot days, she said. Electrolytes like potassium help your muscles contract, your heart pump and your neurons fire.俄勒冈健康与科学大学人类营养学研究生项目主任黛安·斯塔德勒表示，从水果和其他食物来源获取水分与喝一杯水同样有益。她说，除了高含水量外，桃子还含有适量的电解质钾，而在运动和炎热的天气里，人体会通过出汗流失钾。钾等电解质有助于肌肉收缩、心脏泵血和神经元传导。One small peach contains around 180 milligrams of potassium, which is about five percent of the recommended daily amount. (By comparison, one Nuun electrolyte tablet contains 125 milligrams.)一个小桃子约含180毫克钾，大约是每日推荐摄入量的5%。（相比之下，一片Nuun电解质片含有125毫克钾。）They’re rich in flavonoids and carotenoids.桃子富含类黄酮和类胡萝卜素“Peaches combine two groups of pigments that you don’t often see together in other fruits and vegetables,” said Mary Ann Lila, a distinguished professor in the Plants for Human Health Institute at North Carolina State University. Their signature sunset colors come from flavonoids and carotenoids — chemicals plants produce as a defense mechanism against insects and the harmful effects of sunlight.“桃子结合了两种在其他水果和蔬菜中很少同时出现的色素，”北卡罗来纳州立大学人类健康植物研究所特聘教授玛丽·安·莱拉说。桃子标志性的夕阳色彩来自类黄酮和类胡萝卜素——这是植物为抵御昆虫和阳光的有害影响而产生的防御性化学物质。Research suggests that people who eat a diet rich in flavonoids, which produce peaches’ red and pink shades, tend to have a lower risk of heart disease.研究表明，饮食中类黄酮丰富的人患心脏病的风险往往较低。类黄酮正是让桃子呈现红色和粉色的物质。Flavonoids can also help keep memory and cognition sharp, Dr. Lila said. After gut bacteria break them down, they release chemicals into the bloodstream that can cross into the brain. Dr. Lila has studied flavonoids (using wild blueberry powder, not peaches), and her research has found that a diet rich in them may improve reaction times, motor skills and information processing in older adults.莱拉表示，类黄酮还有助人类保持敏锐的记忆力和认知能力。在肠道细菌将其分解后，会释放出能进入血液并穿过血脑屏障的化学物质。莱拉曾对类黄酮进行过研究（使用的是野生蓝莓粉，而非桃子），她的研究发现，富含类黄酮的饮食可以改善老年人的反应时间、运动技能和信息处理能力。Carotenoids, responsible for peaches’ orange tones, are powerful antioxidants, added Beth Olson, an associate professor of nutrition at the University of Wisconsin-Madison. Antioxidants help reduce disease risk by binding to free radicals, molecules that can cause damage to our tissues and trigger inflammation.威斯康星大学麦迪逊分校营养学副教授贝丝·奥尔森说，让桃子呈现橙色调的类胡萝卜素是强效的抗氧化剂。抗氧化剂与自由基（可能对人体组织造成损伤并引发炎症的分子）结合，能够降低患病风险。They provide a modest amount of vitamin A.桃子提供适量的维生素ACarotenoids have a second benefit: The body can convert them into vitamin A. A small peach contains the equivalent of 35 micrograms of vitamin A, around four percent of the recommended daily amount.类胡萝卜素还有第二个好处：人体可以将它们转化为维生素A。一个小桃子含有相当于35微克的维生素 A，大约是每日推荐摄入量的4%。Vitamin A is best known for its role in eye health and vision. That’s because it’s a key building block in the retina, the part of the eye that converts light into information that it sends to the brain, Dr. Lila said.维生素A最广为人知的作用是维护眼部健康和视力。莱拉指出，这是因为维生素A是视网膜（将光线转化为信息并发送到大脑的眼部结构）的关键组成部分。It’s also crucial for cell division, Dr. Olson said, including those cells that need to replace themselves frequently, like immune and skin cells.奥尔森表示，维生素A对细胞分裂也至关重要，包括那些需要频繁自我更新的细胞，比如免疫细胞和皮肤细胞。What’s the best way to eat peaches?吃桃子的最佳方式是什么？To maximize the nutritional benefits, don’t peel them, Dr. Lila said: “Most of the good stuff is in the skin.” That includes much of the vitamin A and polyphenols, plus a few grams of heart- and gut-healthy fiber.莱拉说，为了使营养效益最大化，不要去皮，“大部分好东西都在果皮里。” 这其中包括大部分的维生素A和多酚，外加几克对心脏和肠道有益的膳食纤维。Before you tuck into that peach, run it under cold water and dry it with a paper towel; that should be enough to remove pesticides and potentially harmful bacteria, Dr. Stadler said.斯塔德勒建议，在享用桃子之前，先用冷水冲洗，然后用纸巾擦干；这通常足以去除农药和潜在的有害细菌。While nothing beats a fresh peach, frozen or canned varieties are also nutritious, as long as there is no added sugar, Dr. Olson said. Just keep in mind that you won’t get the health benefits of the skin.奥尔森表示，虽然新鲜桃子无可替代，但只要不额外添加糖，冷冻或罐装的桃子同样营养丰富。不过要记住，这样就无法获得果皮带来的健康益处。Dr. Lila recommends cooking peaches without exposing them to too much heat, since that can degrade some important nutrients, like vitamin A. Her favorite method is to cut peaches in half, brush them with olive oil and grill them. Here are some other ideas to try from NYT Cooking.莱拉建议，烹饪桃子时不要用过高的温度，因为这会破坏一些重要的营养物质，比如维生素A。她最喜欢的方法是把桃子切成两半，刷上橄榄油，然后烤制。以下是一些来自《纽约时报》烹饪版的其他点子。1. Joojeh Kabab ba Holu (Saffron Chicken Kababs With Peaches)1. 藏红花鸡肉串配桃子 Linda Xiao for The New York Times. Food Stylist: Monica Pierini.Skewered peaches and cherry tomatoes are a summery accompaniment to saffron-marinated chicken.串起来的桃子和樱桃番茄是藏红花腌制鸡肉的绝佳夏日配菜。Recipe: Joojeh Kabab ba Holu (Saffron Chicken Kababs With Peaches)食谱：藏红花鸡肉串配桃子2. Green Peach Salad With Simple Lime Dressing2. 青桃沙拉佐简易青柠汁Hard, unripe peaches soften and turn savory when tossed with lime juice, salt and minced Serrano chiles.未成熟的脆桃与青柠汁、盐和切碎的塞拉诺辣椒拌匀，桃子会变软且风味十足。Recipe: Green Peach Salad With Simple Lime Dressing食谱：青桃沙拉佐简易青柠汁3. Skillet Meatballs With Peaches, Basil and Lime3. 平底锅煎肉丸搭配蜜桃罗勒青柠 Bryan Gardner for The New York Times. Food Stylist: Barrett Washburne.Ripe — or better yet, overripe — peaches make a syrupy sauce for gingery meatballs.成熟的桃子（熟过头一点更理想）可以制作出糖浆般的浓郁酱汁，正好搭配带姜味的肉丸。Recipe: Skillet Meatballs With Peaches, Basil and Lime食谱：平底锅煎肉丸搭配蜜桃罗勒青柠4. Creamy Peach Sorbet With Raspberries4. 奶油蜜桃覆盆子雪葩Blending soft peaches with plain yogurt and a touch of gelatin helps them set into creamy sorbet in the freezer.将柔软的桃子与原味酸奶和少许明胶混合，冷藏后便能凝固成奶油般的雪葩。Recipe: Creamy Peach Sorbet With Raspberries食谱：平底锅煎肉丸搭配蜜桃罗勒青柠5. Cold Tofu Salad With Tomatoes and Peaches5. 番茄蜜桃凉拌豆腐 Linda Xiao for The New York Times. Food Stylist: Hadas Smirnoff.Peaches, tomatoes and silken tofu are tossed with a balsamic-soy vinaigrette, rich with toasted sesame oil.将桃子、番茄和内酯豆腐与掺有烤芝麻油的香醋酱油汁搅拌均匀。Recipe: Cold Tofu Salad With Tomatoes and Peaches食谱：番茄蜜桃凉拌豆腐本文最初发表于2025年7月14日。翻译：晋其角点击查看本文英文版。