9 Surprising Health Benefits of Pears

Pears are a mildly flavoured, sweet fruit that many enjoy from late summer to winter. These soft and crunchy fruits are packed with vitamins, antioxidants, and nutrients that our bodies need. Pears are a rich source of Vitamin C, Vitamin K, potassium, and copper. In addition, pear fruit is good for our health, benefits our kidneys, gut, and heart. Along with these, there are a lot of other pear benefits as well, and they lower the risk of diabetes.

Pears contain anti-inflammatory properties, help you lose weight, and increase your energy levels. Not to mention pears are great for weaning children and protecting against free radicals. These juicy green fruits are packed with benefits for your health and are extremely easy to add to your diet.

Pears symbolise divine sustenance, abundance, and longevity and are one of the oldest fruits eaten by humankind. In the Odyssey, the Greek poet Homer describes pears as “gifts from the gods” because of their sweet, juicy taste. Even though pears originated from Southern Europe, they are available worldwide. They contain immense benefits and are loved universally.

There are many reasons why you should include pears in your meal plans; they contain many nutrients. In addition, pears have different uses and multiple benefits. Pear fruits are also delicious yet easy to incorporate into culinary delights. This article talks about all the benefits, uses, and ways in which you can eat pears.

 

Nutritional Properties of Pears

 

Over 100 variations of pears grow worldwide, but they all have one thing in common. All the varieties are incredibly nutritious and have more or less the same vitamins and minerals.

Here are the nutrients in a medium-sized pear.

Calories – 101

Protein – 1 gram

Carbohydrates – 27 grams

Fibre – 6 grams

Vitamin C – 12% of the DV (Daily Value)

Vitamin K – 6% of DV

Potassium – 4% of DV

Copper – 16% of DV

Along with these nutrients, each pear also provides you with small amounts of Vitamin A, folate, and niacin. Vitamin A promotes wound healing and is good for your skin. At the same time, folate and niacin are essential for cellular function and energy production.

One should eat pear fruits unpeeled because peels are a rich source of polyphenols. Polyphenol antioxidants protect you from free radical damage and oxidative stress.

 

Proven Benefits of Pears

 

As stated above, pears have many benefits, and here are some of the most important ones.

1. Pears Improves Kidney Health

Eating pear fruits is extremely good for the health of your kidney. Pears are low in sodium, so incorporating them into your diet can prevent kidney disease. People suffering from kidney disease lose the ability to balance sodium and water in their bodies. Therefore, having a low sodium diet is essential to prevent yourself from dialysis and recovery.

One study proved that pears could help protect patients from kidney stones because of their high malic acid content. They also have a high citrate content which is beneficial for maintaining the health of your kidneys.

2. Pears May Improve Gut Health

Pears are a rich source of soluble and insoluble fibre, which are critical for the health of your digestive system. Each pear fruit contains about 6 grams of fibre, 22% of the fibre you need daily. These fibres work by bulking up and softening your stool, feeding the healthy bacteria in your gut. These prebiotics promote healthy growth for your body over the ages and boosts your immunity. 

A study proved that pears are an excellent source of fibre and Vitamin C, along with fructose and sorbitol. This combination of nutrients in pears improves the health of your gut and prevents constipation. Make sure you eat pears unpeeled because the fibre is mainly in the peels.

3. A Rich Source of Plant Compounds

The green colour of a pear is given to it by the plant compounds it contains. These compounds are also beneficial for you, and red pears contain anthocyanins. These compounds are known for improving health and strengthening your blood vessels. The most common pears in India are green, and they are rich in lutein and zeaxanthin, which are essential for eye health. These compounds collect in your retina to prevent blindness and other eye diseases. They also slow down the process of deterioration of your vision.

4. Anti-Inflammatory Properties

Eating pears can help prevent long-term or chronic inflammation that harms your health or causes heart diseases or type 2 diabetes. Since Pears have flavonoid antioxidants, they help fight inflammation and improve immunity by warding off diseases. Having a high flavonoid intake has proven to protect people against heart disease and diabetes due to their anti-inflammatory properties. Along with the antioxidants, the minerals and vitamins such as potassium, copper, Vitamin C, and Vitamin K also help fight inflammation.

5. Anticancer Effects

The compounds in pear have proven to have anti-cancer properties. The anthocyanin and cinnamic acid contents in pears can fight cancer. Diets rich in fruits, especially pears, protect against stomach, lung, and bladder cancer. In addition, pears are rich in flavonoid antioxidants that can help protect against breast and ovarian cancer, making them a necessary addition to a diet.

6. Lowers the Risk of Diabetes

Eating pears may lower the risk of diabetes, primarily type 2 diabetes. Since pears are rich in anthocyanin and fibre, they help prevent diabetes and benefit people with diabetes. Eating five or more pears a week can lower your chances of suffering from diabetes greatly due to the anthocyanin content. In addition, the fibre content slows down digestion, allowing your body to take longer to break down your food and absorb carbs. This fibre content regulates blood sugar levels, and the pear peels have anti-inflammatory properties that assist as well.

7. Pears Helps Maintain Heart Health

Pear fruits have many health benefits for your heart. The procyanidin antioxidants in pears can stiffen the heart tissue. In addition, eating pear fruits can also lower LDL (bad cholesterol) levels and increase HDL (good cholesterol) levels. Also, pear peels contain an antioxidant called quercetin, which has anti-inflammatory levels and helps prevent heart diseases by controlling blood pressure and cholesterol levels. Having a regular intake of pears has also been shown to lower the risk of strokes.

8. Pears May Aid in Weight Loss

Pears are low in calories and high in water and fibre. Hence, eating pears can make you feel full, making them perfect weight-loss foods. For example, in a study conducted over 12 weeks, 40 adults lost about 1.1 inches off their waist circumference just by eating two pears daily. Another 10-week study proved that women who eat three pears a day could lose an average of 0.84kg in three weeks.

9. Easy to Incorporate into Your Diet

Pears are available all year round, even if they are enjoyed primarily in colder months. They are incredibly versatile, and you can eat them alone or in your smoothie or oatmeal. You can even bake pears into a delicious crumble, pie, or cake. They complement vegetables in salads or meat and chicken in other dishes and taste good with chocolate and cinnamon.

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