What is special about pears? In addition to how filling and refreshing a crispy pear can be, the nutrition of the pear also comes loaded with benefits – from the ability of pears to fight chronic diseases by providing high levels of antioxidants to their ability to lower cholesterol thanks to its high fiber content. Pears contain special phytonutrients, including anti-inflammatory flavonoids, anti-cancer polyphenols and anti-aging flavonoids. Pear nutrition studies have linked fruit consumption with lower levels of constipation, kidney stones, high cholesterol and even diabetes.
Pears can help reduce inflammation, which is the root of most diseases, and they are also one of the best sources of dietary fiber for all fruits and provide high amounts of vitamin C, vitamin K and boron. In addition, pear nutrition helps reverse copper deficiency and low potassium levels.
Pear Nutrition Facts:
Pears, which have the name of the species Pyrus communis, are members of the Rosaceae family. Pears are considered a pomaceous fruit grown in various pear trees. Today, many different species of pears are eaten throughout the world. Some evidence shows that pears have been consumed since prehistory, especially in China, where they have been cultivated for 3,000 years. Even centuries ago, populations knew that pear nutrition benefited digestive health and could be used to promote regularity, combat dehydration and even reduce fever.
A Medium Pear Has More or Less:
- 101 calories
- 5 grams of fiber
- 17 grams of sugar
- 0 grams of protein or fat
- 7 milligrams of vitamin C (12 percent DV)
- 8 milligrams of vitamin K (10 percent DV)
- 1 milligrams of copper (7 percent DV)
- 212 milligrams of potassium (6 percent DV)
- 22 milligrams of boron (6 percent)
- 1 milligrams of manganese (4 percent DV)
- 5 milligrams of magnesium (3 percent DV)
- 5 micrograms folate (3 percent DV)
9 Health Benefits of Pear Nutrition:
1. High Fiber Content:
With more than five grams of fiber in each pear, pears are the ultimate in fiber-rich foods and an excellent way to ensure that you are covering your bases of 25-30 grams daily. Fiber contains zero digestible calories and is a necessary element of a healthy diet because it helps maintain healthy blood sugar levels and promotes regularity. One of the most researched aspects of pear nutrition is the pear compound called pectin fiber. Pectin fiber is more than a regulator;
“It is a type of special beneficial fiber that is soluble in water and helps reduce cholesterol and increases digestive health”.
It is generally known that apples provide pectin, but pears are actually a better source. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means that pear nutrition benefits the body’s detoxification abilities; helps regulate the use of sugars and cholesterol, and improves intestinal and digestive health.
2. High Source of Vitamin C That Strengthens the Immune System:
A pear provides a good dose of the daily vitamin C you need, a powerful antioxidant that fights free radical damage and reduces oxidative stress. Vitamin C is sometimes even called the most powerful vitamin on the planet! A fresh medium-sized pear contains about 12 percent of the recommended dietary amount of vitamin C (also called ascorbic acid), which is beneficial for protecting DNA, stopping cell mutation, maintaining a healthy metabolism and repairing tissues. Pear nutrition also benefits your skin. Vitamin C from highly antioxidant foods such as pears helps increase skin immunity and has anti-aging effects because it promotes skin cell renewal. Foods with vitamin C also help heal cuts and bruises and protect against a number of infectious and age-related diseases.
3. Provides Antioxidants:
In addition to vitamin C, the skins of pears (or peels) also contain important phytonutrients, including polyphenols, phenolic acids and flavonoids, which can help prevent disease formation, so don’t peel your fruit! In fact, when the researchers studied the antioxidant capacity of pears and apples, they found that diets that included fruit peels had a significantly higher level of healthy fatty acids (higher levels of plasma lipids) and antioxidant activity that the diets that discarded the peels and only ate the pulp of the fruit. Diets high in fresh fruit, including pears, have also gained a lot of attention by having anti-inflammatory and protective effects against cancer – due to their high levels of essential nutrients such as vitamin C, antioxidants and phytochemicals. These essential nutrients and antioxidants make pears one of the best anti-inflammatory foods that exist. Another important way that pear nutrition benefits you? Pears also have antioxidant and anticancer effects thanks to glutathione, a “super antioxidant” known to help prevent cancer, hypertension and strokes.
According to studies by the National Cancer Institute, daily consumption of fresh fruit shows positive effects on the body’s ability to prevent cancer growth, reduce inflammation, maintain pH balance, decrease oxidative damage to lipids and improve the antioxidant state in healthy humans. It is also true that eating more fruits and vegetables is the best way to detoxify your body of harmful substances and toxins. This is the main reason why every year US national legislators. UU. establish a national dietary goal to increase the consumption of fruits and vegetables both among children and among adults.
4. Can Help with Weight Loss:
The intake of fruits and vegetables has been proposed to protect against obesity, according to extensive research. Again, and again we see that the more fresh fruits and vegetables you eat, the less likely you are to gain weight and fight to maintain your health. Longitudinal studies among overweight adults find that a diet high in fiber from the consumption of fruits and vegetables is associated with a slower weight gain, probably because fruits and vegetables are so nutrient dense and low in calories. A pear is a delicious, moisturizing snack that will not weigh you, and it is also easy to put it in your bag and take it with you during a busy day.
5. Help Improve Heart Health:
One of the most notable nutritional benefits of pear? A higher fruit intake is related to lower rates of heart disease. Epidemiological studies show a correlation between a diet rich in fruits and vegetables and a lower risk of cardiovascular diseases, heart attacks and strokes. The beneficial effects of fruits and vegetables are probably due to the presence of antioxidant phytochemicals that keep arteries clear, decrease inflammation and prevent high levels of oxidative stress. We also know that the specific type of fiber found in pears called pectin is very useful to help reduce cholesterol levels naturally. When researchers at Johns Hopkins Bloomberg School of Public Health followed adults over a period of 15 years, they found that a higher overall intake of fruits and vegetables was associated with a lower risk of death from all causes, cancer and cardiovascular diseases, which supports the general health recommendation of consuming multiple servings of fruits and vegetables (ideally five to nine a day of different types). Evidence is also accumulating that the fruit has a protective role in strokes, chronic obstructive pulmonary disease, diverticulosis and hypertension.
6. Improves Digestion:
As a fiber-rich food that provides essential nutrients, eating more pears is an excellent way to prevent or treat digestive problems. In fact, adding more fiber to your diet of whole foods is the best natural constipation relief remedy there is. Pear nutrition benefits digestive health due to the pectin found in pears, which is considered a natural diuretic and has a mild laxative effect. This means that eating whole pears (including the skin), mixing them in a shake or drinking pear juice can help regulate bowel movements, prevent water retention and decrease swelling. Higher fruit intake also correlates with better overall digestive health, especially of the colon. Phytonutrients found in pears and other fruits protect the digestive organs from oxidative stress, help alkalize the body and balance pH levels. Eating more pears could also be beneficial as a natural remedy and treatment for hemorrhoids.
7. Help Fight Diabetes:
Although pears and other fruits or vegetables contain natural sugars in the form of fructose, increased consumption of fruits and vegetables is inversely associated with the incidence of diabetes, especially among women. After following more than 9,600 adults between 25 and 74 years of age for about 20 years, researchers at the Centers for Disease Control and Prevention found that eating five or more fruits and vegetables combined daily significantly reduces the risk of diabetes formation. Researchers now know that certain flavonoids in fruits, including pears, can improve insulin sensitivity, which is key to preventing and treating diabetes in addition to weight gain. Pears are considered a fruit of low glycemic index. Each has about 26 net grams of carbohydrates, but due to the high fiber content in pears, they release sugar into the bloodstream slowly and therefore have a low glycemic load.
Compared to eating packed candies filled with refined sugars that can negatively affect blood sugar levels, eating pears instead is a great way to appease your “sweet tooth” naturally without negative impacts.
8. It is a Good Snack Before or After Training:
Like all fruits, eating pears can give you a quick boost of energy before exercising. Pears are a natural source of fructose and glucose that the body quickly uses to improve physical performance, concentration and endurance, which makes pears excellent snacks before training. You also need glucose after a workout to replenish glycogen stores and help heal muscle tears, so consider taking a pear along with a healthy source of protein such as a meal or snack after exercise.
9. Helps Maintain Bone Health:
Pears are a good source of two key nutrients for skeletal health: vitamin K and boron. Vitamin K deficiency puts you at great risk for bone-related disorders, as it works with other essential nutrients such as calcium, magnesium and phosphorus to prevent bone breakdown. In fact, some experts even consider that vitamin K is potentially the most important nutrient that exists to fight osteoporosis – vitamin K even builds bones better than calcium. Boron uses include the ability to help maintain strong bones by adding bone mineral density, preventing osteoporosis, treating inflammatory conditions such as arthritis, and improving strength and muscle mass. Boron is often underutilized in terms of preventing osteoporosis, but many health experts consider it an important part of preventing age-related bone disorders.
Pears History and Interesting Facts:
The pear is native to the temperate coastal regions of Western Europe, North Africa and Asia. Pear trees can withstand cold temperatures, which is one of the reasons they are harvested year-round and grown on almost every continent on Earth. Records show that pears date back thousands of years ago, especially to Asia and areas of eastern and northern Europe around the Swiss lakes. The pear tree originated for the first time in present-day western China, in the foothills of the Tian Shan mountain range. The pear was also cultivated by the ancient Romans, who ate raw or cooked fruit, just like apples, and liked to cook it with honey to create a simple dessert. Over many years, pears have spread across all continents, and today it is believed that there are more than 300 species related to two original wild subspecies.
Today, pears are grown mainly in China, the United States, Argentina, Italy and Turkey. Some types of pears found in markets around the world today include: Bosc Pears, Bartlett Pears, Anjou Pears, European Pears, Manchurian Pears, Almond Leaf Pears, Chinese Pears, Algerian Pears, Plymouth Pears and many more. Although they all differ slightly in terms of taste and appearance, the nutritional benefits of pear for all types are quite similar. From the botanical point of view, the fruit of the pear tree is the upper end of the stem of the flower of the pear tree plant and within its edible meat there are five “cartilaginous carpels”, known as the “core”. This makes pears very similar to apples, and depending on the color of both, sometimes you can’t even tell them apart. An important difference between pears and apples is that the pear pulp contains stone cells (also called “grains”), while apples do not. Because pears and apples have similar molecular qualities and fiber content, we see that the nutrition benefits of pears closely resemble those of apples.
How to Buy and Use Pears?
Whenever possible, look for organic pears. As with apples, pears are commonly sprayed with high levels of pesticides and common chemicals, which place them high on the list of organic fruits and vegetables to buy from the Environmental Working Group. In fact, the latest report of the Environmental Working Group on the “Pesticide Buyer’s Guide” lists pears as one of the 12 foods that most frequently contain pesticide residues. Buying organic pears reduces your risk of exposure to unwanted pesticides, contaminants and other potential risks associated with agricultural chemicals. Pears can be consumed fresh, cooked, in juice, frozen and dried. Pear juice is a great way to sweeten smoothies and recipes without adding refined sugar. In fact, pear juice is used in many ways throughout the world, even fermenting it to make “perada” or hard pear cider. Skip the store-bought pear juices (or any fruit juice), which are usually pasteurized, loaded with sugar and without most of the pear’s nutritional benefits described above.
Instead, simply make your own by mixing or squeezing a whole pear. While pear juice can be a good addition to recipes at times, remember that the skin and pulp are where the fiber is – so try to eat them as often as possible. After buying the pears, keep in mind that they ripen at room temperature. They ripen faster if they are placed next to bananas in a fruit bowl due to the chemicals emitted by bananas, but if you want them to ripen slowly, you can put them in the refrigerator (which is useful if you buy a lot at once and you cannot use them on time). Pears are ripe when the pulp around the stem seems soft when given gentle pressure. Once ripe, try to eat them within two to three days before they start to get bad, or freeze them for later use.
Healthy Pear Recipes:
What can be done with pears? Like apples, pears are very versatile when it comes to creating sweet and savory recipes. In addition to eating fresh pears, add them to a roast chicken or turkey with onions and herbs to give it an extra flavor, add them to your oatmeal or morning shake, cover a salad with small pieces of pear or incorporate them into homemade muffins or low sugar desserts. Have you ever used applesauce instead of butter, sugar or extra oil when baking? Well, you can do the same with mixed pears.
Red Cranberry and Pear Salad Recipe:
This recipe for pear and cranberry salad is easy to prepare and tastes great. Salads can be boring, but these ingredients bring new flavors and ideas to the plate.
Total time: 5 minutes
- ¼ cup balsamic vinegar
- ¾ cup olive oil
- 1 tablespoon dijon mustard
- 1 tablespoon raw honey
- 1 large pinch of sea salt
Black pepper to taste
5 cups mixed lettuce
- 2 pears, finely sliced vertically
- ½ cup dried cranberries
- 1/4 cup raw goat cheese
- Put the vinegar, olive oil, mustard, honey, salt and pepper in a jar with a lid and stir well.
- Gently mix the lettuce with the sliced pears in a large salad bowl. (Optional: Roast the pear slices briefly.)
- Add enough dressing to cover.
- Top with dried cranberries and goat cheese.
Here are some ways to try to use pears in recipes at home:
- You can also add some pear to any of these Green Smoothie recipes
- Make a sweet crepe for breakfast (or dinner) using pears in this Quesadilla Breakfast Recipe
- Use pears instead of apples in this Apple Crisp Recipe or in this Apple Quinoa and Kale Salad Recipe.
Concerns with the Consumption of Pears:
Pears are often recommended by health professionals because they are considered a hypoallergenic fruit, so compared to many other fruits (such as stone fruit or berries), someone is much less likely to suffer from digestive problems or reactions. When eating a pear. This makes pears a good option even for babies and for making homemade baby food. Although pears have multiple benefits, like all fruits, they contain sugar and it is best to have them in moderation, as part of a diet that is also full of vegetables, healthy fats and proteins. The amount of fruit that is right for you depends on a few factors such as your level of physical activity, history of medical conditions and current weight, so plan to eat pears (and all fruit) in moderation balanced by other low-sugar foods.
To get the most benefits from pears without consuming excess sugar, always take them with your skin and limit the amount of pear juice you have, which eliminates fiber.