Nutritional & Surprising Health Benefits Of Eating Pears

Table of Content

• Nutrition Facts of Pear

• 7 Health Benefits of Eating Pears

• Easy pear recipe to add to your diet

• Risks of Eating Pear

• Take-Home Points

• FAQ on Nutritional Health Benefits Of Eating Pears

Introduction

You must be knowing about pears. Pears are a very juicy and delicious fruit which is eaten and loved by many around the world. Not just as a fresh fruit, it is used to make jams, jellies and many other things which are consumed by many. Packed with multiple nutrients, it is a tasty treat that has made upto the list of the best ingredients you can add to your fruit bowl. You'd be surprised to know that there are about 3000 varieties of pears around the world. 

Originating from Eastern Europe and Western Asia, pears can be eaten raw as well as cooked. Rich in dietary fibres, antioxidants and phytonutrients, this fruit is beneficial due to its many health benefits. 

But as the saying goes, 'All that glitters is not gold'. What can be the potential harm of this fruit? Don't worry! We got you. In this article we are going to discuss the numerous health benefits of eating pears, the health risks and ways by which you can include this fruit in your diet. 

So read on to find out. 

Nutrition Facts of Pear

178 grams or a medium-sized pear contains

• Calories: 101

• Protein: 1 gram

• Carbs: 27 grams

• Fiber: 6 grams

• Vitamin C: 12% of the DV

• Vitamin K: 6% of DV

• Potassium: 4% of the DV

• Copper: 16% of DV

7 Health Benefits of Eating Pears

1. Highly nutritious

Pears are not only delicious but are also known for their multiple health benefits. It is discovered that pears contain crucial elements, like Vitamin C, Vitamin K, and potassium. Apart from that they also contain trace amounts of other elements like calcium,  magnesium, iron, niacin, provitamin A, and folate.

Niacin and folate help in cellular function and energy production, provitamin A helps healing of wounds and improves skin health. Copper is required for energy immunity, nerve function, and cholesterol metabolism  while potassium is widely known to support muscle contractions and heart function. 

Pears are also believed to contain polyphenol antioxidants, which protect our body from oxidative damage. In fact, the peels of pear contain 6 times more polyphenols than our muscles. 

2. Pear has beneficial plant compounds.

Pears have many important plant compounds that can benefit our body in numerous ways. Anthocyanin, a plant compound found in pear, helps heart health and strengthen the blood vessels. Studies even suggest that a good intake of foods rich in this particular plant compound helps to reduce the risk of heart diseases.

Green pears reportedly contain zeaxanthin and lutein, which in turn helps to keep the vision sharp.

3. Promote digestive health.

Be it soluble or insoluble, fibres are important to keep the digestive system healthy.  They improve bowel regularity by softening and bulking up the stool. Pears are a good source of such fibres. Moreover, soluble fibres serve as a food to the healthy gut bacteria.

It was revealed in study that 80 adults suffering with constipation experienced relief from their problem after consuming 24 grams of pectin (an element found in pear) on a daily basis. Surprisingly, their gut bacteria levels were also discovered to be heightened. 

4. Anticancer effects

Some studies indicate that consuming a diet rich in fruits, including pears, is beneficial for protecting the body against certain cancers like those of stomach, lungs and bladder. Anthocyanin and cinnamic acid present in pear are actually reported to have anticancer effects. However, we can only say less as more research is required in this area.

5. Lowers the risk of diabetes

Pears are also an excellent choice when it comes to protecting our body from diabetes. This is because fibres in pear slows digestion, allowing the body to have more time to break and absorb the carbs.

A study carried out on 200,000 people, revealed that eating about five or six servings 

of red pears (anthocyanin-rich) weekly was associated with a 23 % lowered risk of type 2 diabetes. 

6. Helps to manage body weight

Pear is a magical fruit when it comes to weight loss. Packed with multiple nutrients, lots of water, fibres and being low in calories, it makes the best choice for people who are going to opt a diet for weight loss. 

In a study that was conducted for 12 weeks over 40 adults, it was discovered that those who consumed two pears in a day had lost upto 1.1 inches off their waistline. 

In fact, a study conducted for 10 weeks revealed that women who consumed three pears daily lost an average of 0.084 kilograms of their weight. Moreover, an improvement in their lipid profile, which is a marker of heart health, was also noticed.

7. Boost heart health

Peels of pear contain Quercetin, which is an important antioxidant and improves the heart health by reducing inflammation and heart disease risk factors like increased cholesterol levels and blood pressure.

Plus, pears also contain procyanidin antioxidants that help reduce heat tissue stiffness, reduce blood cholesterol levels and improve good blood cholesterol levels.

A study carried out on 40 adults affected by metabolic syndrome,  a cluster of symptoms that increases the heart disease risk, revealed that consuming two medium sized pears on a daily basis for 12 weeks helped those patients by reducing heart disease risk factors, such as hypertension and waistline.

Easy pear recipe to add to your diet

Pears can be added to your diet in different ways. You can enjoy pears as smoothies, can be eaten raw,  add them to your oats bowl, or they can be baked or grilled.

Cinnamon Baked Pears with Crunchy Walnuts

Nutritional information

• Calories 115 kcal

• Carbs 18g

• Fat 5g

• Protein 2g

Ingredients

• Pears

• Cinnamon powder

• Walnuts

• Maple syrup

• Greek yogurt (optional)

Cooking method

Step 1: Preheat your oven, cut the pears in half, and using either a teaspoon or melon baller, scoop out the seeds.

Step 2: Fill with walnuts and drizzle with syrup. Dust with cinnamon and place on a baking sheet.

Step 3: Bake in the oven for a total time of 25 minutes. If they’re a bit firm and it’s not enough time, give them a little longer.

Step 4: Serve the pears with some yogurt, and enjoy!

Risks of Eating Pear

1. Pears, just like many fruits, contain high amounts of fructose rather than glucose, which makes them a high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) food. 

High FODMAP foods may cause gas, bloating, pain, and diarrhoea in patients with Irritable Bowel Syndrome. Thus, such patients must first confirm with their dietician before adding pears in their diet.

A diet low in FODMAP can reduce common digestive symptoms for FODMAP-sensitive people.

2. Canned fruits even though are often not recommended but if optionless, try avoiding canned pears with added sugars. Always go for those that are packed in water or juice. This is because canned pears with too much sugar can be harmful for people diabetic patients.

3. All along the article we sung the praises of fibre rich fruits but too much fibre has its own drawbacks.  Too much fibre can harm the absorption of nutrients. 

4. Pear allergies, even though rare, can occur. It is because the proteins in pears are very similar to the proteins found in pollen, especially birch pollen.

Take-Home Points

• Pears are 1 of the oldest plants cultivated by man. This fruit is consumed throughout the world and also commonly found in processed products such as drinks, candy, preserved fruits, and jam. They are low in calories, and are rich in dietary fibres, antioxidants, and phytonutrients.

• Adding pears to the diet is beneficial for the health of your and your loved ones.

• Pears helps to reduce the risk of diabetes, helps in weight management, reduces heart health risk factors, improves digestive health, etc. 

• It is recommended to consume fresh pears as a whole, but people suffering with IBS should be careful while adding pears to their diet as pears are high in FODMAP which is harmful to them.