Pears are high in nutrients and contain a variety of useful plant components. They may also aid in weight loss and protect against certain chronic diseases.
Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.
They’re not only delicious but also offer many health benefits backed by science.
Pears come in many different varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular, but around 100 types are grown worldwide,.
1. Highly Nutritious
A medium-sized pear provides the following nutrients.
- Calories: 101
- Protein: 1 gram (g)
- Carbs: 27 g
- Fiber: 6 g
- Vitamin C: 9% of the Daily Value (DV)
- Vitamin K: 7% of DV
- Potassium: 4% of the DV
- Copper: 16% of DV
This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing.
Pears are likewise a rich source of important minerals, such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function.
What’s more, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh.
2. May Promote Gut Health
Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool.
One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs.
Additionally, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improved gut health and immune function.
Notably, pectin may also help relieve constipation. In one older 4-week study, 80 adults with constipation received 24 g of pectin per day. They experienced constipation relief and increased levels of beneficial gut bacteria.
As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled.
3. Contain Beneficial Plant Compounds
Pears offer many beneficial plant compounds that give these fruits their different hues.
For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer.
Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease.
Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older.
Again, many of these beneficial plant compounds are concentrated in the skin.
4. Have Anti-inflammatory Properties
Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It’s linked to certain illnesses, including heart disease and type 2 diabetes.
Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease.
Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to these compounds’ anti-inflammatory and antioxidant properties.
What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation.
5. May Offer Anticancer Effects
Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer.
A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach.
What’s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers.
While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.
