Pears are rich in nutrients and several beneficial plant compounds. They may also help promote weight loss and protect against certain chronic conditions....CONTINUE READING THE FULL ARTICLE>>>
9 Health and Nutrition Benefits of Pears
This video provides the health and nutrition benefits of pears.
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Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.
They’re not only delicious but also offer many health benefits backed by science.
Here are 9 impressive health benefits of pears.
Pears come in many different varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular, but around 100 types are grown worldwide (1Trusted Source).
A medium-sized pear provides the following nutrients (2Trusted Source):
Calories: 101
Protein: 1 gram (g)
Carbs: 27 g
Fiber: 6 g
Vitamin C: 9% of the Daily Value (DV)
Vitamin K: 7% of DV
Potassium: 4% of the DV
Copper: 16% of DV
This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing (3Trusted Source, 4Trusted Source, 5Trusted Source).
Pears are likewise a rich source of important minerals, such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function (1Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
What’s more, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh (9Trusted Source, 10Trusted Source).
Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool (11Trusted Source, 12Trusted Source).
One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs (2Trusted Source).
Additionally, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improved gut health and immune function (13Trusted Source, 14Trusted Source).
Notably, pectin may also help relieve constipation. In one older 4-week study, 80 adults with constipation received 24 g of pectin per day. They experienced constipation relief and increased levels of beneficial gut bacteria (15Trusted Source).
As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled (11Trusted Source). Pears offer many beneficial plant compounds that give these fruits their different hues.
For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer (11Trusted Source, 16Trusted Source).
Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease (17Trusted Source).
Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older (2Trusted Source, 18Trusted Source).
Again, many of these beneficial plant compounds are concentrated in the skin (11Trusted Source).
Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It’s linked to certain illnesses, including heart disease and type 2 diabetes (19Trusted Source).
Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease (11Trusted Source, 20Trusted Source).
Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to these compounds’ anti-inflammatory and antioxidant properties (21Trusted Source, 22Trusted Source, 23Trusted Source).
What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation (6Trusted Source, 24Trusted Source, 25Trusted Source).
Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer (11Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).
A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach (29Trusted Source, 30Trusted Source).
What’s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers (31Trusted Source, 32Trusted Source).
While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.
Pears — particularly red varieties — may help decrease diabetes risk.
One large older study in over 200,000 people found that eating five or more weekly servings of anthocyanin-rich fruits like red pears was associated with a 23% lower risk of type 2 diabetes (34Trusted Source).
Additionally, a 2015 mouse study noted that plant compounds, including anthocyanins, in pear peel exhibited both anti-diabetes and anti-inflammatory effects (35).
What’s more, the fiber in pears slows digestion, giving your body more time to break down and absorb carbs. This can also help regulate blood sugar levels (36Trusted Source).
Pears may help lower your risk of heart disease.
Their procyanidin antioxidants may decrease stiffness in heart tissue, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol (37Trusted Source, 38Trusted Source, 39Trusted Source).
The peel contains an important antioxidant called quercetin, which is thought to benefit heart health by decreasing inflammation and reducing heart disease risk factors like high blood pressure and cholesterol levels (11Trusted Source, 40Trusted Source).
One study in 40 adults with metabolic syndrome — a cluster of symptoms that increases your heart disease risk — found that eating 2 medium pears each day for 12 weeks lowered heart disease risk factors, such as high blood pressure and waist circumference (41Trusted Source).
Another 2015 study in over 30,000 women revealed that every daily 80-g portion of fruit decreased heart disease risk by 6%–7%. For context, a medium pear weighs around 178 g (2Trusted Source, 42Trusted Source).
Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk. An older 10-year study in over 20,000 people determined that every 25 g of white-fleshed fruit eaten daily decreased stroke risk by 9% (43Trusted Source).
Pears are low in calories, high in water, and packed with fiber. This combination makes them a weight loss-friendly food, as fiber and water can help keep you full (44Trusted Source, 45Trusted Source).
When full, you’re naturally less prone to keep eating.
In one 12-week study, 40 adults who ate two pears daily lost up to 0.3 inches (0.7 centimeters) off their waist circumference (41Trusted Source).
Plus, a 2008 study found that women who added three pears per day to their usual diet for 10 weeks lost an average of 1.9 pounds (0.84 kilograms) (44Trusted Source).
Pears are available year-round and easy to find in most grocery stores.
Eaten whole — with a handful of nuts if you choose — they make a great snack. It’s also easy to add them to your favorite dishes, such as oatmeal, salads, and smoothies.
Popular cooking methods include roasting and poaching. Pears complement chicken or pork especially well. They likewise pair nicely with spices like cinnamon and nutmeg, cheeses like Gouda and brie, and ingredients like lemon and chocolate.
However you choose to eat them, remember to include the skin to get the most nutrients. Pears are a powerhouse fruit, packing fiber, vitamins, and beneficial plant compounds.
These nutrients are thought to fight inflammation, promote gut and heart health, protect against certain diseases, and even aid weight loss. Just be sure to eat the peel, as it harbors many of this fruit’s beneficial compounds…CONTINUE READING>>
