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Are pears good for you? This article discusses the health benefits and nutritional facts of this fruit that might surprise you. They are a popular fruit loved by many and enjoyed in fruit salad, oatmeal, and smoothies.
Pears come in many varieties and Bartlett, Bosc, and D’Anjou pears are popular. You can eat them without peeling as the skin is also edible.
They are refreshing and offer various evidence-based health benefits. Read on to find out more about the benefits that make pears good for you.
Nutritional Facts That Make Pears Good for You
According to the U.S. Department of Agriculture, a medium-sized pear (approximately 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 that make pears good for you are listed below:
- Copper: It's required for various metabolic pathways. A deficiency of copper is associated with hair graying and discoloration.
- Potassium: It's an electrolyte that plays a major role in nerve function and muscle contraction. Potassium and sodium are the two electrolytes that maintain membrane potential and fluid balance. Potassium is also known to be beneficial for heart health.
- Dietary fiber: Pears are among the fiber-rich fruits. Dietary fiber can add bulk to the diet and prevent the occurrence of constipation and flatulence. Pears can improve the digestion and absorption of nutrients in the gut.
- Vitamin C: Ascorbic acid is an antioxidant compound that can protect cells from damage caused by free radicals. Fruits like pears, lemons, and kiwis are among the vitamin C-rich fruits.
These nutrients are required by our immune system and also for enzymatic reactions. These properties make pears good for you.
Are Pears Good for You? Health Benefits of Pears
These fruits offer a wide range of health benefits. We have already seen the nutrient content of pears, let us learn about some of the evidence-based nutritional benefits:
1) Boosts Brain Health
Pears contain several naturally occurring compounds, including:
- lutein
- zeaxanthin
- anthocyanins
They're also rich in flavonoids. A study by INSERM in Bordeaux, France, found that all fruits rich in flavonoids and similar compounds can prevent Alzheimer's disease, dementia, and similar degenerative diseases.
Several other studies have suggested that antioxidants can prevent premature aging and hair discoloration. Pears are also among the best foods to boost your brain and memory. The anti-inflammatory properties of these compounds make pears good for you. Reduced inflammation can prevent several chronic inflammatory illnesses, including joint pain, hair fall, and liver disease.
2) Safe for Diabetics
Pears are among the fruits good for diabetics. The small quantity of carbs present in pears does not cause insulin and blood sugar spikes. Levels of glucose and insulin in the blood are the determining factors for diabetes.
Diabetes is characterized by high levels of glucose in the blood and insulin resistance, which is characterized by the inability of this hormone to make cells utilize glucose properly. These fruits are safer substitutes for sugary snacks and junk food. Blood sugar-lowering properties make pears good for you.
3) Improves Heart Health
Beneficial plant compounds like flavonoids, procyanidins, and quercetin present in pears are associated with a lower risk of heart attack and arrhythmia.
These natural compounds may also help reduce LDL levels and VLDL cholesterol. A healthy lipid profile is associated with improved heart health and a reduced risk of heart disease. The hypertension-lowering properties of these compounds make pears good for you.
Consuming pears can control blood pressure naturally since they contain potassium. Include them in your regular diet to get all the benefits.
Ways to Include Pears in Your Diet
Pears have a subtle flavor and can be included as a snack or in cooked recipes. Their versatile flavor makes pears good for you.
You can roast or poach them, cook them with chicken or pork, or eat them in a fruit salad with cheese, lemon, chocolate, nutmeg, and cinnamon. Remember to eat the peels as well, as they are more nutritious than the flesh.
Pair them with other nutritious fruits like kiwis, lemons, and berries to get more antioxidants. Remember to buy certified organic pears and enjoy all the health benefits that make pears good for you.
