Pears can be a great fruit for snack time.
Loaded with healthy nutrients and natural sweetness, you can enjoy without worry.
With the density of nutrients, its range of benefits also increases. With only 103 calories, but a high density of fiber, flavonoids, antioxidant, fat-free, cholesterol-free – pears proved to be the best food for snack time.
Let’s explore what pears are potential of pears.
A medium size Pears Nutrition Value: (1)
Calorie 103 calories
Fiber – 5.52g (22% DV)
Vitamin C – 7.5 mg (12%)
Vitamin K – 8 mg (10%)
Copper – 0.1 mg (7%)
Boron – 22 mg (6%)
It also contains potassium, manganese, magnesium, folate, vitamin B6 and many types of flavonoids.
1. It Contains High Anti-inflammatory Compounds
If you are looking at pears to get antioxidants then you might not be amazed over looking at the nutritional label. The antioxidants that pears you might see is Vitamin C and that too in small quantity. A medium size pears provide only 10% of vitamin C, then what makes it special.
The antioxidant property of pears is not due it Vitamin C or any other antioxidants. Pears antioxidants property goes to anti-inflammatory compounds. It have loads of anti-inflammatory compounds also referred to as phytonutrients.
The phytonutrients that pear contains are (2)
- Hydroxybenzoic acids – chlorogenic acid, gentisic acid, syringic acid, vanillic acid
- Hydroxycinnamic acids – coumaric acid, ferulic acid, 5-caffeoylquinic acid
- Hydroxyquinones – arbutin
- Flavanols – catechin, epicatechin
- Flavonols – isorhamnetin, quercetin, kaempferol
- Anthocyanins (in red-skinned varieties)
- Carotenoids – beta-carotene, lutein, zeaxanthin
Eating pears won’t provide other conventional antioxidants but they are loaded with varieties of phytonutrients that provide it antioxidants and anti-inflammatory property. Recent studies also found that the skin of pears contains at least four to five times more phytonutrients than the flesh.
Consumption of whole fruit is recommended as its rich phytonutrients are available in the skin. A study found that eating apple and pear with skin increased healthy fat and antioxidant level in blood compared through only apple/pears without skin. (3)
Apple and pears peels are usually discarded thus losing major nutrient dense part of the fruit. If you want to get maximum benefits from any fruit, prefer to eat whole rather than peeling.
These anti-inflammatory compounds protect from free radicals and oxidative stress, a major cause of cancer, and other chronic diseases.
Wrap Up: Pears conventionally don’t contain high antioxidants but are loaded with anti-inflammatory phytonutrients which are mostly found in the peel. Eat whole fruits to get those nutrients and their benefits.
2. It Is Dense Source Of Fiber
The benefits of eating the peel of pears are not limited to its high phenolic phytonutrients, you even get abundant dietary fiber.
It is recommended to eat around 25-30 grams of fiber daily. Instead of the recommendation, major of people aren’t able to reach their 50 percent of fiber intake.
Fruits and vegetables are a great source of dietary fiber so it is recommended to increase the intake.
Lack of fiber in the diet is found to increase the risk of obesity and other health problem. (4)
A study by National Institute of Medicine found that with 14 grams over 1000 calories significantly reduce the risk of coronary heart disease and type 2 diabetes. (5)
Pears are a great source of dietary fiber and a great snack food. A medium-size pear provides about 5.52 grams of fiber which is 22% of the daily value of fiber. The fiber in pears is pectin – soluble fiber that helps to regulate blood sugar and help lower cholesterol.
It can also treat diverticulosis – a condition in which small, bulging pouches develop in the digestive tract. The exact cause is not yet known but its associated with low-fiber intake.
Fiber can have a laxative effect so its recommended to slowly increase the fiber rather than bulking up suddenly.
Wrap up: You can get a lot of your fiber intake through a medium-sized pear.
3. It Boosts Immunity
A medium-size pear provides 12% of Required Daily Intake (RDI) of Vitamin C.
Vitamin C is antioxidants that provide protection from free radicals and oxidative stress, a reason behind chronic disease. Eating pears don’t provide a large dose of vitamin C but 12% is good enough in a serving of fruit.
The role of vitamin C isn’t limited to protection from free radicals, they are the vital components of tendons, ligaments, skin, blood vessels, cornea, bone, the gut. It plays important role in the production of collagen, L-carnitine, and some neurotransmitters. (6)
Apart from these vast roles, it is required to boost the immune system. Intake of Vitamin C boosts the immune system as its activates immune cells called natural killer cells. These natural killer cells can guard against infections. (7, 8)
Wrap up: With a good amount of Vitamin C, pears boost immunity and shortens the recovery from the common respiratory diseases like cold and cough.
4. Pears Are Good For Digestive System
A medium-size pear provides about 5.52 grams of fiber which is 22% of Required Daily Intake (RDI) of fiber. It is recommended to eat around 25-30 grams of fiber daily, and eating pears can help to meet the recommended intake.
Pears are great for snacks as it is loaded with natural sweetness, antioxidants, phytonutrients and also have a good dose of fiber.
Increased intake of fiber is found to reduce the risk of many chronic diseases. Some of the diseases from which fiber intake can protect are heart disease, type 2 diabetes, Diverticular disease, colon cancer, and breast cancer. (11, 12)
When you increase the intake of fiber from fruits and vegetable you get digestive benefits.
Pears contain a fiber known as pectin – a soluble fiber which improves digestion. It also contains insoluble fiber which adds mass to stool for an easy bowel movement. Combination of both soluble and insoluble fiber makes the best food for digestive health.
With regular consumption fiber, the common digestive issue like constipation can be avoided. It can also prevent the risk of the development of hemorrhoids.
Wrap Up: Pears contains both soluble and insoluble which improve digestive system function and protects from common digestive ailments.
5. It Protects From Diabetes
Fruits are often advised to avoid for people with Type 2 Diabetes due to their sugar content. If you are looking to avoid fruit just the fact it has some sugar content then have a look over some of the reasons how a fruit intake can protect from diabetes.
Studies have proved that fruits and vegetable intake can improve the insulin sensitivity.
Fruits and vegetables are rich in antioxidants and plants compounds. These antioxidants and plant compounds are linked to high insulin sensitivity. The plant compound found to have a great impact are polyphenols and pears are a good source. (13, 14, 15, 16)
The benefits of pears are not limited to its improvement in insulin sensitivity. The fiber content in pear is responsible for slow down in digestion and release of sugar thus preventing sugar spikes.
It can be better food for the snack than any sugar-loaded processed food.
Wrap Up: Fiber and phytonutrients in pears can provide protection from diabetes and increase insulin sensitivity.
6. It Lowers The Risk Of Heart Disease
In a Harvard study, found that high dietary fiber intake was linked to a lower risk of coronary heart disease by 40 percent.
The credit of benefit to the heart can go to the fiber and antioxidants content.
Fiber, particularly the soluble fiber, traps excess cholesterol in the small intestine thus leaving less amount of cholesterol to be absorbed by the body. With lower absorption the LDL cholesterol in the blood reduces, thus cutting the risk of heart disease which is caused due to increased LDL cholesterol.
With the intake of pears, you will also get phytonutrients which have anti-inflammatory property, and antioxidant Vitamin C and K. With high antioxidants and anti-inflammatory property it can protect artery damage and prevent plaque buildup.
Wrap up: With high fiber and anti-inflammatory compound, pears can provide protection from heart disease.
7. It Strengthens Bone
Pears contains two important nutrients required for skeletal health: Vitamin K and Born
Vitamin K: One medium-sized pear can provide nearly 8 mg of Vitamin K which is 10% of the recommended daily intake. Vitamin K is required for bone metabolism which can be potential to protect from osteoporosis. It has a positive effect on bone mineral density and lowered fractures risk. You need calcium for stronger bone but Vitamin K is required to maintain calcium balance. (24, 25)
Wrap up: With key nutrients required for the metabolism of bone-building minerals, it supports healthy bone.
8. Can Reduce The Risk of Cancer
To stay protected from cancer, there is a need to eat nutrients those can cut the root cause of the disease.
To tackle these common cause, antioxidant and anti-inflammatory compounds proves beneficial.
Pears contain antioxidants like Vitamin C, Vitamin K, and Copper which neutralizes free radicals and prevents any further damage.
Wrap up: With high antioxidants and anti-inflammatory compound pears provide protection from cancer.
9. A Weight Loss Friendly Food
With 5.52 grams of fiber in a medium-size pear, it can coverup around 22% of daily intake.
High fiber intake is associated with the slow digestion and absorption of sugar from food. As there are slow digestion and slow release of energy, there will be a lasting supply of energy without sugar spike or crash.
Pears are a great source of nutrients, natural sweetness and can be replaced with processed snack option. During snack time or while during sweet crave, you can choose pears. They will fill the need to eat sweet food and provide fiber which will provide a lasting energy.
Wrap up: Pears can be the best food for weight due to its high fiber content.
10. Helps To Detox
Fiber intake through pears improves the detoxification. Fiber adds bulk to stool and supports regular bowl movement required for the removal of toxins and by-products.
You don’t need any specific detox routine if you eat fiber and water-rich food. Pears are approximate 90% water and provide 5.52gram fiber which supports healthy detoxification.
Wrap up: Fiber and water-rich food support healthy detoxification.
Pears Can be Hypoallergenic Food
Pears are also considered as a hypoallergenic food (low allergy food). Patients are allowed to eat pears when they are following a low-allergy diet plan. There are no studies to prove its effectiveness but the people eating pears do much better than eating other fruits.
If you are on a low allergen diet, consult your doctor before eating.
The benefits may be due to better digestibility, but the actual reason is not yet found.
Whole-fruits Vs Fruit juice
The benefits mentioned in their earlier part are the benefits of whole fruit.
It’s common that people go through the benefits of whole-fruit and choose fruit juice.
When you remove the peel of the fruit, the nutritional value and its benefits are not the same. Peel of fruit is where the most required dietary fiber and phytonutrients stay. By removing those nutrients you shouldn’t expect to receive the same benefits you read for a fruit.
If you want to enjoy in a form of drink, prefer smoothies over juice.
In smoothies nothing is removed, thus it provides the same nutritional value and benefits a whole fruit was intended to provide.