Surprising Pear Benefits That Can Boost Your Health

In this article, we discuss pear benefits and nutrition facts that might surprise you. Pears are a popular fruit loved by many. They're best enjoyed in fruit salad, with oatmeal and in homemade smoothies.

You can eat them as they are. The skin is also edible, so peeling isn't required. Pears come in many varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular ones.

Not only are they delicious, but they also offer many evidence-based health benefits. Read on to find out more about pear benefits and their nutritional properties.

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Nutritional Value of Pears

Pear benefits include anti-inflammatory properties (Image via Unsplash/Jonathan Mast)

According to the U.S. Department of Agriculture, a medium-sized pear (178 grams) contains the following nutrients:

• Calories: 101 kcal
• Protein: 1 gram
• Carbs: 27 grams
• Fiber: 6 grams
• Vitamin C: 12% of the Daily Value (DV)
• Vitamin K: 6% of DV
• Potassium: 4% of the DV
• Copper: 16% of DV

Pears contain essential nutrients that play important roles in the body. The functions of some of these vitamins and minerals are listed below:

• Copper: It's required for various metabolic processes. Deficiency can cause hair discoloration.
• Potassium: It's an electrolyte that plays a crucial role in nerve function and muscle contraction. It works with sodium in the maintenance of the electrolyte balance im the body. Potassium is also known to be beneficial for heart health.
• Dietary fiber: Pears are a fiber-rich fruit. Dietary fiber can add bulk to diet and relieve symptoms of constipation and flatulence. The consumption of fruits like pears also improves digestion.
• Vitamin C: It's an antioxidant compound that can protect the body from damage caused by free radicals. All fruits are rich in ascorbic acid. Pear benefits are associated with its antioxidant content.

These nutrients act as helper molecules (cofactors) in various metabolic processes and enzymatic activities.

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Pear Benefits: Why Are Pears Good for You?

These fruits offer a wide range of health benefits. Their nutritional value and health benefits are impressive. Some of the evidence-based nutritional benefits are listed below:

1) Brain Health

Pears contain several beneficial compounds, including:

• lutein
• zeaxanthin
• anthocyanins

They're also rich in plant flavonoids. A study by INSERM in Bordeaux, France, found that fruits rich in flavonoids can prevent dementia and similar degenerative diseases.

Another study suggested that antioxidants can prevent premature aging. Pears are among the best foods to boost brain and memory. Pear benefits also include anti-inflammatory properties. Lower inflammation can prevent chronic inflammatory diseases, including joint pain, hair loss, and chronic fatigue.

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2) Management of Diabetes

All low-carb fruits, including pears, are among fruits good for diabetics. The negligible amount of carbs present in pears does not cause insulin spikes. Levels of glucose and insulin can determine whether you're diabetic or not.

Diabetes is characterized by high levels of glucose in the blood and insulin resistance, which is characterized by inability of insulin to function properly. Pear benefits make them a safer substitute for sugary snacks and junk food. Low-carb fruits are usually effective in the reversal of insulin resistance.

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3) Heart Health

Pear benefits include heart-protective properties (Image via Unsplash/Jesse Orrico)

Flavonoids, procyanidins, and quercetin present in pears are associated with a lower risk of heart attack and myocardial infarctions.

The antioxidant compounds may also help reduce LDL levels and VLDL cholesterol, also known as bad cholesterol. Pear benefits also include hypertension-lowering properties.

Consuming pears can control blood pressure naturally. Most fruits and vegetables contain flavonoid compounds that improve overall health.

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How to Include Pears in Your Diet?

Pears are mild in flavor and can be included in your diet in several interesting ways.

To get pear benefits, you can roast or poach them, cook them with chicken or pork, or pair them with cheese, lemon, chocolate, nutmeg, and cinnamon. Remember to eat the peel, as they contain the most nutrients.

Along with pears, it's recommended to include other nutritious fruits like kiwis, lemons, and berries. If you're buying pears for consumption, try looking for certified organic and certified pesticide-free ones for better health.