With its flavor and health benefits, pear is the pear-fect fruit to add to your diet!
It may remind you of an apple, but the pear is actually sweeter and softer in quality. The pear also has grit or stone cells in the middle that you can easily remove.
A pear’s shape is usually elongated on one end and broader on the other end. When it comes to color, the pear can be yellow, green, or even brown. Inside, it has white flesh that feels juicy and chewy.
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If you’re looking for a fruit that’s perfect for all ages, then the pear is definitely one of the best choices. You can prepare it for kids, adults, and even babies.
I’m sure you already know how delicious pears can be, but how healthy are these fruits? Let’s find out!
Nutrition Facts
When choosing fruits to add to your meals, nutrients should be one of the primary factors to consider. These nutrients are responsible for giving the fruits the health benefits they can offer. What are the nutrients in a pear?
| Nutrients | Amount |
| Water | 84.1 grams |
| Energy | 63 kilocalories |
| Protein | 0.38 grams |
| Carbohydrates | 15.1 grams |
| Fiber | 3.1 grams |
| Calcium | 8 milligrams |
| Iron | 0.17 milligrams |
| Magnesium | 5.7 milligrams |
| Phosphorus | 10 milligrams |
| Potassium | 87 milligrams |
| Sodium | 7 milligrams |
| Vitamin C | 4.4 milligrams |
| Lutein | 48 micrograms |
| Vitamin K | 3.8 micrograms |
Calories
According to Medical News Today, a medium-sized pear has about 101 calories. The pear is also fat-free, a great option for energy-giving foods without the extra calories.
Carbohydrates
An average pear can have about 15.1 grams of carbohydrates. The amount of carbohydrates also depends on the size and even the kind of pears you have.
Fiber
The fiber of a pear can range from 3.1 grams to 6 grams. Eating a pear can already give you 20% of your daily fiber intake. With this amount of fiber, you can make sure you’re improving your digestion.
You can probably already tell that there are many health benefits of pear. Before we talk about how pears can affect your life, let’s go to the vitamins, minerals, and compounds of pears.
Vitamins and Minerals
Can’t get enough of the nutrients from pears? Wait until you learn about the vitamins and minerals they have. I’m sure these will help give you a better diet and lifestyle.
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Vitamin C
- Thiamin
- Riboflavin
- Niacin
- Folate
- Vitamin A
- Lutein
Imagine how many health benefits you can get from these pears. These vitamins and minerals are some of the most important nutrients for your health. Eat pears regularly and experience how good they are for you!
Plant Compounds
When it comes to plant compounds, pears have a good amount of anthocyanins, lutein, and zeaxanthin. What can these compounds do for the body?
Anthocyanins are a group of antioxidants usually found in fruits and vegetables. They have also been known to reduce inflammation, prevent the effects of diabetes, and improve the heart.
Meanwhile, lutein is a compound that will help take care of your eyes. You can lower the risk of getting vision problems. On the other hand, zeaxanthin is great for the heart, mood, and eyes.
Vitamins, minerals, and plant compounds – what more can you ask for in a pear? Now that we have the complete nutrients sorted out, let’s see what health benefits the pear can offer.
Health Benefits of Pear
Once you add these pears to your diet, you will surely live a better life with these health benefits.
Detoxifies the gut
Pears contain soluble fiber, which is guaranteed to promote regular bowel movements and relieve constipation. The fiber also helps develop healthy bacteria in the gut.
Pittman and Davis mentioned that pears are known to fight against gastrointestinal problems and colon cancer. Your gut will surely be in a better condition with pears in your diet.
Reduces inflammation
Since pears are rich in flavonoids and antioxidants, they can ease inflammation. Eating more pears can also prevent many health problems.
According to the Journal of Trace Elements in Medicine and Biology, the vitamins and minerals in pears also combat inflammation. Pears can truly give you an extra layer of protection against diseases.
Prevents cancer
Just like other healthy fruits, pears have great anti-cancer properties. The British Journal of Cancer found that pears can shield you from ovarian and breast cancer.
When treating cancer, pears may also be one of the best fruits to add to your treatment plan. Even the plant compounds in the pear can potentially fight against cancer.
Lowers risk of diabetes
Are pears safe for people with diabetes? Yes, they are. In fact, a study in The American Journal of Clinical Nutrition mentioned that pears can lower the risk of getting diabetes.
Moreover, pears have a relatively low GI, making them good snacks for diabetics. However, remember to eat these fruits in moderation to prevent spikes in blood sugar.
Improves heart health
The fiber from pears is great for reducing blood pressure and cholesterol levels to take care of your heart. You can protect yourself from different heart problems, such as heart attacks and strokes.
Since pears are low in calories, they’re surely going to improve heart health. If you want to follow a heart-healthy diet, pears should be one of your top choices.
Promotes digestion and weight loss
Pears have both soluble and insoluble fibers to support digestion, hydrate the body, and clean your intestines. You can increase the healthy bacteria in your gut for better overall health.
With the water content of pears, they’re surely going to be good for weight loss too. The pears will make you feel full for a longer time to curb your cravings.
Fights free radicals
What are free radicals, and how can pears help fight against them? Free radicals can cause damage to cells, leading to illnesses and aging. These are also known to host lots of diseases.
Luckily, pears have lots of vitamin C to fight against these free radicals. According to Eating Well, pears can protect you from oxidative stress to avoid different illnesses.
Boosts immunity
The vitamins and minerals in pears play an important role in boosting immunity. Thus, you can be protected from many health problems, including the common cold and flu.
Healthify Me mentioned that boosting your immunity will also reduce the effects of free radicals in your body. Pears can also help your body produce more white blood cells for better immunity,
Strengthens bones
Some of the minerals in pears that can be good for your bones include calcium, magnesium, and phosphorus. These nutrients can keep your bones strong and healthy for an active day.
Pears can also be good for people with osteoporosis, as suggested by The Joint Chiropractic. Say goodbye to frail bones and joints and hello to excellent bone health.
Increases energy
Give yourself a kick of energy for the day with pears. These fruits are high in glucose to help your body convert food into energy. You will surely have a more productive day with these fruits.
The carbohydrates in these pears can also boost your energy levels. Whenever you feel sleepy or weak, snack on a pear and see how it changes your day.
Can you already imagine how better your life will be with these health benefits of pears? Above all, there’s no wonder that pears are some of the power fruits you should eat regularly!
This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.
Ripening Processing
With the enjoyable flavor and texture of pears, make sure you’re eating them ripe. These are tips, as suggested by Harry and David, for ripening pears at home:
- Keep the pears in a cool and dry area.
- Remember that pears can vary in ripening time.
- Check if the pear yields to a little bit of pressure.
- You can also store the pears in a paper bag with a banana.
Now that you know how to ripen pears, you can enjoy them anytime you want!
Side Effects
Pears can be irresistibly delicious if you don’t eat them in moderation; there may be side effects. Here are some of the most common side effects you can experience from pears:
- Diarrhea – irregular and abnormal bowel movements
- Nausea – feeling like vomiting
- Heartburn – a burning sensation in the chest
- Bloating – feeling full or overstretched
- Headache – pain or discomfort in the head
It is safe to eat about three pears a day; however, balance it with other healthy fruits to get other nutrients.
Conclusion
Are you loving the health benefits of pear already?
Indeed, they’re not just enjoyable because of their sweet and tarty flavor but also for the fantastic things these pairs can do for your body. They’re easy to add to your diet for better days ahead.
Here’s a recap of the health benefits of pears:
- Detoxifies the gut
- Reduces inflammation
- Prevents cancer
- Lowers risk of diabetes
- Improves heart health
- Promotes digestion and weight loss
- Fights free radicals
- Boosts immunity
- Strengthens bones
- Increases energy
- Nourishes the skin
Pears’ effects can only be guaranteed when eaten properly. Eat up to three pears per day, but balance this with other healthy foods for a good diet.
Get pears into your diet now and see how they can change your life!
Suggested Recipes
What I love about pears is that they’re great for babies, kids, and adults. There are so many recipes you can do with these fruits. Here are some of my favorites:
You can also use these pears to make drinks, juices, and smoothies with other sweet and tasty fruits and veggies. In fact, just peel the pears, and they’re ready to eat!
Frequently Asked Questions
What is healthier, a pear or apple?
Pears and apples may be similar, but they can balance each other out when it comes to nutrients and health benefits. Each has unique vitamins and minerals that are essential for health.
The healthier fruit also depends on the nutrients that you need.
Is it good to eat pear every day?
Yes, you can eat pears every day. However, limit your intake to two to three pears. For a well-balanced diet, eat other fruits and vegetables along with pears.
Do pears raise blood sugar?
With the low GI level of pears, they tend to have minimal effects on your blood sugar. As long as you don’t eat too much of these, you can expect to have regular blood sugar levels.
Is pear OK for diabetics?
Yes, the pear can be a good snack for diabetics. Thus, it won’t increase blood sugar, yet it will satisfy sweet cravings!
