Pears are fruits savored for their delicious flavor since ancient times. Widely used worldwide, the health benefits of pears include their ability to aid in weight loss, improve digestion, boost heart health, and help regulate . Pears are thought to boost the immune system and reduce inflammation and may aid in the skin, eye, and hair care.
What are Pears?
Pears are delicious and sweet pomaceous fruits with juicy flesh. The term “pear” actually describes several trees and bushes in the genus Pyrus, of the larger family Rosaceae. There is a wide variety of pear trees but only a few of them bear edible fruits that can be consumed by humans; many pear varieties are only used as decorative trees and shrubs.
Pears are thought to have originated in China and are native to Europe, North Africa, and Asia. Pears have been a part of many diets for thousands of years, and have been found in Celtic literature, Roman history, and Chinese lore. They can grow easily in places with temperate, cool climates that make them very versatile and easy to cultivate.
|Serving Size :|
|Total lipid (fat) [g]||0.14|
|Carbohydrate, by difference [g]||15.23|
|Fiber, total dietary [g]||3.1|
|Sugars, total including NLEA [g]||9.75|
|Glucose (dextrose) [g]||2.6|
|Calcium, Ca [mg]||9|
|Iron, Fe [mg]||0.18|
|Magnesium, Mg [mg]||7|
|Phosphorus, P [mg]||12|
|Potassium, K [mg]||116|
|Sodium, Na [mg]||1|
|Zinc, Zn [mg]||0.1|
|Copper, Cu [mg]||0.08|
|Manganese, Mn [mg]||0.05|
|Selenium, Se [µg]||0.1|
|Fluoride, F [µg]||2.2|
|Vitamin C, total ascorbic acid [mg]||4.3|
|Pantothenic acid [mg]||0.05|
|Vitamin B-6 [mg]||0.03|
|Folate, total [µg]||7|
|Folate, food [µg]||7|
|Folate, DFE [µg]||7|
|Choline, total [mg]||5.1|
|Vitamin A, RAE [µg]||1|
|Carotene, beta [µg]||14|
|Carotene, alpha [µg]||1|
|Cryptoxanthin, beta [µg]||2|
|Vitamin A, IU [IU]||25|
|Lutein + zeaxanthin [µg]||44|
|Vitamin E (alpha-tocopherol) [mg]||0.12|
|Tocopherol, gamma [mg]||0.03|
|Tocotrienol, alpha [mg]||0.02|
|Vitamin K (phylloquinone) [µg]||4.4|
|Fatty acids, total saturated [g]||0.02|
|Fatty acids, total monounsaturated [g]||0.08|
|Fatty acids, total polyunsaturated [g]||0.09|
|Aspartic acid [g]||0.11|
|Glutamic acid [g]||0.03|
|Sources include : USDA|
Nutritional Value of Pears
Modern science now reveals to us that the health possibilities may be due to the mineral, vitamin, and organic compound content of pear species. Some of these active and effective components include potassium, vitamin C, vitamin K, phenolic compounds, folate, dietary fiber, copper, manganese, magnesium, as well as B-complex vitamins, according to the USDA National Nutrient Database.
Health Benefits of Pears
Apart from being a tasty addition to virtually any diet, pears are also packed with many nutrients, as mentioned above. Let us look at the benefits in detail:
A study published in Nutrition Today led by Dr. Joanne Slavin, who is a professor at the University of Minnesota, concludes that fruits like pears are extremely great sources of dietary fiber.
While a single serving of pears provides 18% of the daily requirement for fiber intake, they can be a very strong agent for improving digestive health too. Most of the fiber in pears is a non-soluble polysaccharide (NSP), which means that it acts as a bulking agent in the . This fiber accumulates the food and adds bulk so it is easier for the food to pass through the intestines. It also regulates bowel movements and reduces the chances of constipation, as well as diarrhea and loose stool.
Excess consumption of fruit–or certain fruits high in sugar–can be of concern for those watching calories. Pears are one of the lowest-calorie fruits, with a medium pear containing just over 100 calories, which is about 5 to 10 percent of most healthy calorie-restricted diets. Despite the low calories, the nutrition content is immense, and the fiber makes you feel full, according to a study published in the journal, Appetite. Therefore, people trying to lose weight often turn to pears to get the most bang for their buck.
Like many other fruits, pears are a wealth of A 2003 research study on the antioxidant activity of pear has revealed that pear fruits contain a remarkable amount of vitamin C and acid. Antioxidant components of vitamin C, vitamin A, and flavonoid compounds like beta-carotene, lutein, and , all of which are found in pears can help rid the body of free radicals.like vitamin C that combat various diseases and conditions within the body.
Antioxidants are often praised for their anti- activities; pears, being a houseful of antioxidants, have been connected to the prevention of cancer. Some researchers found that the intake of pears as part of the larger product food grouping was inversely linked to the risk of lung cancer in men. Another study published in the International Journal of Cancer found that fruits like pears may contribute to helping lower lung cancer risk.
The American Journal of Clinical Nutrition published a comprehensive study suggesting the benefits of vitamin C above the recommended daily intake for health benefits like boosting immunity. Pears are rich in antioxidants and vitamin C are beneficial for stimulating white blood cell production. They also boost the immune system, which helps to eliminate conditions like the common cold, flu, and other mild illnesses.
Improve Heart Health
Dr. Susanna Larsson from the National Institute of Environmental Medicine, Sweden, has published research indicating the inverse relationship between stroke risk and fruit and vegetable intake.
Pears are one of these fruits and are also a wonderful source of potassium. High in potassium, they can have a significant impact on heart health because potassium is a well-known(lowering blood pressure). It increases blood flow to all parts of the body, which oxygenates the organs and promotes their effective function.
Vitamin C is also an essential part of synthesizing new tissue in various organs and cellular structures of the body. Wound healing is accelerated up with high levels of ascorbic acid, which pears provide.
For patients suffering from anemia or other mineral deficiencies, pears can be very helpful, due to a high content of copper and iron in them. Copper facilitates and improves the uptake of other minerals into the system, and increased levels of iron allow red blood cell synthesis to increases. You can prevent fatigue, cognitive , muscle weakness, and organ system malfunction by consuming adequate amounts of foods high in iron and copper.
The antioxidant and flavonoid components of products, including pears, can induce anti-effects in the body, reducing the pain and swelling associated with inflammation. This includes the reduction in symptoms of , rheumatic conditions, gout, and similar conditions.
Improve Bone Health
The high mineral content of pears includes magnesium, manganese, phosphorus, calcium, and copper. These nutrients, as part of a balanced diet, can help aid in reducing bone mineral loss and debilitating conditions, such as osteoporosis.
Skin & Hair Care
One of the most versatile vitamins in the human body is vitamin A. Pears contain good amounts of vitamin A and its subsequent components, like lutein and zeaxanthin. By acting as antioxidants, and also by participating in several enzymatic reactions and organ functions pears–along with another vitamin A containing foods – can reduce the effects of aging on the skin like wrinkles and age spots.
Word of Caution: There are no known interactions or health risks with pears. However, if you have an allergy to pears or other fruits, be mindful before enjoying them.