Six Unexpected Health Benefits of Pears
Every year, over a dozen of the more than 3,000 distinct types of pears are available in the United States. With tons of Bartletts, Boscs, and Anjous produced every year, the US is one of the world’s top producers of pears.
Pears aren’t exactly the most popular fruit in America, despite their accessibility. Pears seldom rank among the top 40 fruits in certain assessments. Like the avocado, they may change from being quite firm to being mushy very rapidly, and they can have a very mild flavor. Fancy pears are a sought-after gift for a reason, though: they symbolize prosperity and are delicious, juicy, and buttery smooth when prepared properly.
According to Julie Pace, RDN, a registered dietitian and the proprietor of Core Nutrition Health and Wellness, pears are also rich in healthy nutrients. According to Pace, “they provide an excellent source of dietary fiber, antioxidants, minerals, and beneficial plant compounds,” which are components found in pears that can lower the risk of certain illnesses and other health issues. Pears are particularly good for heart and gastrointestinal health.
Perhaps the pear’s nutritional value and other health advantages will persuade you to try it again if it hasn’t impressed you already.
Nutritional Information for Pears
It should come as no surprise that pears are packed with nutrients because fruits and vegetables are among the best providers of vitamins and minerals.
According to the USDA, a medium-sized pear offers over a dozen vital nutrients, including the following:
- 112 calories
- 0.3 grams (g) of fat
- 0.7 grams of protein and 27 grams of carbohydrates
- 5.5 g of fiber
- Sugars total: 17.2 g
- 7.8 milligrams of vitamin C
- 0.14 milligrams of copper
- 179 milligrams of potassium
- 6.7 micrograms (mcg) of vitamin K
According to Hannah Jones, RD, LD, a registered dietitian in Oklahoma City, pears are naturally low in salt and saturated fat and don’t include any added sugars. According to Jones, pears are a great dietary option for lowering the risk of chronic illnesses and promoting good digestion because of their array of nutrients.
Pears’ Health Benefits
Pears Have a Lot of Fiber
Pears make up for their lack of appeal with fiber. Many Americans do not consume enough dietary fiber, even though it is essential for a healthy digestive system. According to the American Society for Nutrition, less than 10% of American people presently consume the recommended daily intake of fiber. If you fall into that category, pears could be the high-fiber remedy you need. According to Jones, one medium pear offers around 20% of the dietary value (DV) for fiber, with 5.5 grams of fiber per serving.
In any case, why is fiber necessary? Although the vital vitamin is linked to several health advantages, including heart health, its primary function is to promote gut health. According to Jones, “pears provide both types of fiber—soluble and insoluble.” “By softening or bulking stools, they may facilitate passage and support gut health.” For the estimated 4 million Americans who suffer from constipation, this might be extremely helpful.
Pears Promote Heart Health
Pears include the previously stated fiber, which is not only good for your digestive system but also a surprise component of a diet that promotes heart health. One study from 2022 found that eating more fiber may reduce your risk of cardiovascular events, including heart attacks and strokes. A high-fiber diet may also help prevent cardiovascular illnesses, according to a wealth of research.
Pears are rich in antioxidants and fiber. “Procyanidins and quercetin, two antioxidants found in pears, have significant heart-healthy benefits,” says Pace. “The blood markers linked to heart health can be improved by them.” According to a 2020 study, quercetin, a flavonoid present in pear skin, has been demonstrated to dramatically lower both total and LDL cholesterol. Your risk of heart disease, the country’s biggest cause of death, decreases as your bad cholesterol does.
Pears May Lower the Chance of Developing Type 2 Diabetes
Pears are beneficial for blood sugar regulation for a variety of reasons. Specifically, they are strong in an antioxidant called anthocyanin, low on the glycemic index, and high in fiber, all of which can help reduce the risk of type 2 diabetes and avoid blood sugar rises.
Dietary fiber has been demonstrated to assist diabetics in controlling their blood sugar levels while also promoting heart and digestive health. How does it operate? According to Jones, “dietary fiber slows down how quickly the body absorbs sugar and carbohydrates, which helps with blood sugar regulation.”
Additionally, eating more pears may lower your chance of developing type 2 diabetes. Citing a 2012 study, Pace notes, “Eating five or more weekly servings of anthocyanin-rich fruits, particularly red pears, can be a delicious way to reduce the risk of type 2 diabetes by up to 23 percent.” “They improve glycemic control as well.”
Pears Are Rich in Antioxidants
The remarkable antioxidant content of pears was highlighted by both of the qualified dietitians with whom we consulted. Antioxidants such as quercetin, anthocyanin, vitamin C, and vitamin K are present in them. According to Jones, pears’ fiber also serves as an antioxidant. According to her, the high concentration of antioxidants in pears and other foods can help lower your chance of developing several illnesses. This is supported by studies; a 2019 study found that a diet rich in plant foods strong in antioxidants, such as pears, may lower the risk of all-cause mortality and chronic illnesses.
Pears Can Reduce Inflammation
Although inflammation has a negative reputation, it is your body’s defense mechanism. Although inflammation is the body’s normal reaction to perceived threats, it can accumulate and result in chronic inflammation, which is undesirable.
Fortunately, one strategy to lower inflammation is through food. According to the Cleveland Clinic, pears’ high antioxidant content is primarily responsible for their anti-inflammatory qualities. According to Jones, pears’ flavonoids in particular have anti-inflammatory qualities. By reducing inflammation, these flavonoids lower the risk of inflammatory conditions, including heart disease and type 2 diabetes.
Pears Support a Healthy Gut Microbiota
Your gut microbiota is a fantastic environment that supports immune system function and other body processes in addition to influencing digestive health. It’s full of germs, but don’t panic; there are also “good” bacteria in your gut microbiome. According to Pace, they are known as probiotics, and they consume prebiotics, which are present in pears. “A healthy gut microbiome is essential for digestion and general health, and the prebiotics in pears help to maintain it,” she says. It has been demonstrated that the prebiotic fibers in pears encourage those “good” bacteria, supporting a balanced gut microbiota.