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9 Nutritional Benefits of Pears With Sources


Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. It can be eaten crunchy or soft.

Amazing health benefits of pears

Not only are they delicious, but they also offer many health benefits that are backed by science. Here are the benefits:

1. It is full of nutrients

It comes in many different varieties. But about 100 species are cultivated all over the world (s).

One medium pear (178 grams) provides the following nutrients (s):

  • Calories: 101
  • Protein: 1g
  • Carbs: 27 grams
  • Fiber: 6 grams
  • Vitamin C of the daily value: 12%
  • Vitamin K of the daily value: 6%
  • Potassium: 4% of the Daily Value
  • Copper: 16% of the Daily Value

This same serving also provides small amounts of folic acid, provitamin A and niacin.

Folic acid and niacin are important for cellular function and energy production, while vitamin A supports skin health and wound healing (s, s, s).

Pears are also a rich source of important minerals, such as copper and potassium.

Copper plays a role in immunity, cholesterol metabolism, and nerve function, while potassium helps with muscle contraction and heart function (s, s, s, s).

Moreover, this fruit is an excellent source of antioxidants containing polyphenols, which protect against oxidation.

Make sure to eat pears whole, as the peel contains up to six times more polyphenols than the flesh (s, s).

2. May promote gut health

Pears are an excellent source of soluble and insoluble fiber, which are essential for a healthy digestive system. This fiber helps maintain bowel regularity by softening and bulking up the stool (s).

One medium pear (178 grams) contains 6 grams of fiber - 22% of your daily fiber needs (s). Plus, soluble fiber feeds the healthy bacteria in your gut.

As such, they are considered prebiotics, which are linked to healthy aging and improved immunity (s). Notably, fiber may help relieve constipation.

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3. Contains beneficial plant compounds

Pears offer many beneficial plant compounds that give this fruit its different colours. For example, anthocyanins impart a reddish tint to some pears.

These compounds may improve heart health and strengthen blood vessels (s, s).

Green-skinned pears contain lutein and zeaxanthin, two compounds that are essential for maintaining sharp vision, especially as you age (s).

Again, many of these beneficial plant compounds are concentrated in the skin (s, s, s).

4. It has anti-inflammatory properties

Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It is linked to certain diseases, including heart disease and type 2 diabetes (s).

Pears are a rich source of flavonoid antioxidants, which help fight inflammation and may reduce disease risk (s).

5. May have anti-cancer effects

Pears contain various compounds that may have anti-cancer properties. For example, the contents of anthocyanins and cinnamic acid have been shown to fight cancer (s, s).

Some studies suggest that diets rich in fruits, including pears, may protect against some types of cancer, including lung, stomach and bladder diseases (s, s).

6. They are associated with a lower risk of diabetes

Pears may help reduce diabetes risk One large study of more than 200,000 people found that eating 5 or more weekly servings of anthocyanin-rich fruit such as red pears was associated with a 23 percent lower risk of type 2 diabetes. % (s, s).

Furthermore, the fiber in pears slows down the digestion process, giving your body more time to break down and absorb carbohydrates.

This can also help regulate blood sugar levels, which may help prevent and control diabetes (s).

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7. May Promote Heart Health

Pears may reduce the risk of heart disease. Their procyanidin antioxidants may reduce heart tissue stiffness, lower bad LDL cholesterol, and increase good HDL cholesterol (s, s, s).

The peel contains an important antioxidant called quercetin, which is thought to benefit heart health by reducing inflammation and reducing heart disease risk factors such as high blood pressure and cholesterol levels (s, s).

8. It may help you lose weight

Pears are low in calories, rich in water and full of fiber. This combination makes it a weight loss-friendly food, as fiber and water can help you feel full.

When you are satiated, you are naturally less likely to continue eating.

In one 12-week study, 40 adults who ate 2 pears daily lost up to 1.1 inches (2.7 cm) of waist circumference (s).

Additionally, a 10-week study found that women who added 3 pears per day to their regular diet lost an average of 1.9 pounds (0.84 kg).

They also saw improvements in their lipid profile, which is a sign of a healthy heart (s).

9. Easy to add to your diet

Pears are available year-round and are easy to find in most grocery stores. Eaten whole with a handful of nuts if you choose it makes a great snack.

It's also easy to add to your favorite dishes, like oatmeal, salads, and smoothies.

Common cooking methods include roasting and blanching. It's also nicely paired with spices like cinnamon and nutmeg, cheese like gouda and brie, and ingredients like lemon and chocolate.

However you choose to eat it, remember to include the skin to get the most nutrients.

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