Pears are one of those fruits that people do not pay enough attention to. While some people call the fruit the apple’s ‘ugly half-sister’, it packs almost the same nutrients and minerals as its beautiful brothers. Pear is a sweet, mild fruit with a fibrous center. It is rich in dietary fiber, plant compounds or phytonutrients, and antioxidants. If we define pear fruit briefly, it is a fruit that packs all the nutrients into a cholesterol-free, fat-free, 100-calorie package.
This fruit ripens best after it is removed from the tree. Therefore special attention is required at the time of harvesting. Unlike other fruits, pears ripen from the inside out. This is the reason why many people confuse it as raw or tasteless. Thus, it is extremely important to choose the right pear from the market if you want to experience its true taste. Doctors recommend people suffering from diabetes and heart disease to include pears in their diet. If you are still not convinced, then this post will help you gain all the knowledge about pear fruits, from health benefits to nutritional value, and much more.

Table of Contents

nutritional value of pear fruit

Pears contain essential nutrients and minerals required by our body. Let’s take a look at its nutritional value. A 100 gram serving of pears contains:

  • Calories – 57
  • Carbohydrates – 15 grams
  • Total Fat – 0.1 g
  • Protein – 0.4 g
  • Dietary fiber – 3.1 grams

10 Proven Health Benefits of Pear Fruit

Pear has been enjoyed since ancient times. These bell-shaped fruits are sweet with a slight sourness that can be eaten soft or crisp. They offer a plethora of health benefits backed by science and medicine. Let us find out how eating pears is beneficial for your health.

1. Good for Skin and Hair

Pear improves skin and hair health

Vitamin A is the most versatile nutrient. It is beneficial for keeping the skin, hair and nails healthy and beautiful. Pears contain a good amount of vitamin A which can help keep your skin and hair healthy. It is also rich in nutrients such as zeaxanthin and lutein that participate in many organ functions and enzymatic reactions. It also helps in keeping the skin youthful as it reduces age spots and wrinkles. If you want healthy skin and hair, you should increase your intake of vitamin A. Pear is one fruit that is rich in this mineral, so you can maintain your recommended daily intake.

2. May Improve Bone Health

bone health

The fruit contains significant amounts of copper, calcium, phosphorus, manganese and magnesium, all of which play an important role in bone health. These minerals may be needed in very small amounts but play an important role in keeping bones strong. People with conditions like osteoporosis are advised to include pears in their diet as it helps prevent and treat debilitating conditions and bone mineral loss. This ensures that your bones are getting enough minerals to grow and protect them from inflammation and other conditions.

3. Helps Reduce Inflammation

Pears are rich in flavonoids and antioxidant components. Research has shown that the anti-inflammatory properties of pears help reduce inflammation and pain associated with inflammation. People suffering from symptoms of gout, rheumatic conditions like gout and similar should eat pears to reduce the symptoms and prevent them from getting worse which also improves the quality of life. In addition, there are many studies that show a positive association between inflammation and metabolic diseases such as diabetes, heart disease, and even cancer. Also nutrients like vitamins C and K that help fight inflammation are found in abundance in pears.

4. Helps Improve Blood Circulation

Pears can be very beneficial for patients suffering from mineral deficiencies such as anemia, as they are high in iron and copper. The increased level of iron in the body promotes the synthesis of red blood cells. On the other hand, the increased level of copper in the body facilitates the synthesis of essential minerals and the absorption of iron in the system.

When your body has enough minerals to support organs, you can prevent muscle weakness, cognitive malfunction, fatigue and organ system malfunction. This is the reason why doctors advise children and adults alike to consume foods rich in copper and iron. With pears, you can be sure to have a significant percentage of these essential minerals in your diet.

5. Helps in Healing

Pear is a good source of Vitamin C and thus helps in healing of wounds. Ascorbic acid helps in synthesizing new tissues in the cellular structures and various organs of the body. Hence, whenever there is a burn or cut, it ensures that the damaged area heals quickly. If you are injured, you can include pears in your diet for quick recovery.

6. Better Heart Health

better heart health

Numerous studies and research have been published emphasizing the effects of pears on heart health. According to these studies, pears are one of the fruits that have an inverse relationship with stroke risk. Since pear fruit is high in potassium, this means that the fruit has a significant impact on heart health. Potassium acts as a vasodilator (a very good one) which helps in lowering the blood pressure. This increases the blood flow to all parts of the body which helps in providing oxygen to the organs. This oxygenation of organs promotes their effective function. If you are a heart patient or want to avoid heart disease, then you must include pears in your daily diet. Also, the high fiber content in pears ensures good heart health.

7. Pear Helps to Increase Immunity

boosts immunity

A study published in The American Journal of Clinical Nutrition found that the vitamin C and vitamin A found in pears help boost immunity. Pears are a rich source of vitamin C minerals that work as a great antioxidant. Antioxidants help stimulate the production of white blood cells, which are important for the immune system. This ultimately makes your immune system stronger, allowing your body to ward off mild illnesses like the flu, stomach chills, and more. In addition, due to its free radical scavenging activity, antioxidants prevent any damage caused by free radicals.

8. Pear has anti-cancer properties

The antioxidant properties present in pears have the ability to kill cancer-causing cells in our body. Antioxidants are well-known for their anti-carcinogenic activities that have been linked to cancer prevention. According to some studies, phytonutrients such as flavonoids and cinnamic acid found in pears help reduce the risk of cancer. Antioxidants work in such a way that it flushes out free radicals from the body, leading to new and healthy cell growth.

9. Pears Linked to Lower Diabetes Risk

Pears help reduce the risk of diabetes

Different varieties of pears are cultivated. Red varieties of pears are known to help reduce the risk of diabetes. Pear is a fruit rich in anthocyanins, which are directly related to diabetes. During one study, it was found that over 200,000 people who consumed five or more weekly servings of red pears were 23% less likely to experience type-2 diabetes.

On the other hand, a laboratory experiment found that pear rinds contain anthocyanins that exhibit both anti-inflammatory and anti-diabetic effects. Plus, since pear is a fibrous fruit, it slows down the digestion process, giving your body more time to break down and absorb carbs. As a result, your blood sugar levels are properly controlled, potentially helping you control and prevent diabetes.

10. Pears May Promote Gut Health

As stated above, pears are an excellent source of insoluble and soluble fiber which is essential for digestive health. Consuming fiber-rich foods is important as it helps maintain bowel regularity by bulking up and softening the stool. One pear contains about 6 grams of fiber, which is 22% of your daily fiber needs. Therefore, by eating a pear daily, you can keep your digestive system healthy. In addition, soluble fibers are responsible for feeding healthy gut bacteria. Healthy gut bacteria mean better immunity and healthier aging.

pears and weight loss

If you hear people saying that they are being asked to include pears in their weight loss diet, don’t roll your eyes because that’s what pears do. They can play a vital role in your weight loss journey. For starters, pears are rich in fiber content that helps you feel satiated for longer. This prevents you from munching on at odd hours. In addition, pears are one of the few fruits that have a low calorie count.

By eating pears, you can keep an eye on your calorie intake. On the other hand, fruit has high water content which makes it high in volume but low in calories. Lastly, pears aid in healthy digestion, which is important for healthy weight loss. It helps in fighting constipation. And as we know, a healthy digestive system is associated with healthy weight loss. All these factors make pears an ideal fruit for weight loss.

summary

Pears are a healthy option to include in your diet. They not only offer many health benefits but also taste delicious when fully ripe. In the day and age, where nutrition has become so important, it is important that you focus on foods that provide you with all the essential minerals and vitamins naturally. From keeping your heart healthy to improving your digestive health, pears are a boon to us, and we should include it in our diet to reap the maximum health benefits.

Frequently Asked Questions (FAQs)

Why. How many pears can you eat in a day?

A. One can eat 1-2 pears in a day. Like all fruits, pears are also high in fructose, or fruit sugar, and can cause digestive problems if consumed in excess. Hence it is advisable to stick to 1 or 2 per day as it will provide you the right amount of nutrients required by the body.

Q. Can I eat pears when I have cough or cold?

A. Pears are rich in vitamin C which boosts our immunity and can help ward off colds and flu.

Q. Does eating pear cause gas?

a. The high fiber content of pears can cause bloating and gas in some people. It is recommended to eat pear as a mid-snack and not with other meals and chew it properly to prevent gas formation.

Q. Is pear good for diabetes?

A. Yes, pears are rich in fiber which slows down digestion and keeps the sugar level stable for a longer period of time. Pears are also rich in anthocyanins which are known to help control sugar levels.

Question. Are Pears Good for Pregnancy?

a. Pears contain lots of essential vitamins and minerals as well as good fiber which can be good for a healthy pregnancy.

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