Pears are bell-shaped fruits that are known for their sweet, mild flavor. This fruit is native to Europe and West Asia, and has been used for its anti-inflammatory and diuretic properties for thousands of years.1
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Pears can be enjoyed in many ways, whether crisp, soft, or cooked. Here are 7 health benefits of pears.
Pears are nutritious and contain some important vitamins and minerals.2 Here are some pear nutrition facts:
Pears are one of the best sources of fiber, even having more fiber than one cup of kale, as well as other fruits and vegetables known for fiber content. With 6 grams of fiber, both soluble and insoluble, pears can help support your digestive system.3 Soluble fiber helps lower cholesterol levels and improves nutrient absorption. Insoluble fiber helps hydrate the body and moves waste through the intestines.4
Fiber helps feed healthy bacteria in the gut which then boosts your immune system. Fiber is also important when it comes to maintaining weight and reducing your risk of type 2 diabetes.
Pears are low in sodium, which can help prevent kidney disease. Kidney disease prevents your body from being able to properly balance sodium and water in the body.5
One study found that pears protected patients from kidney stones because of their high malic acid content.6 Kidney stones form when your urine contains more crystal-forming substances than fluid.
Pears contain copper, calcium, phosphorus, manganese, and magnesium, all of which are essential for bone health.7
Pears are also boron-rich, meaning they can help your body consume calcium more easily. Healthy bones lower your risk of osteoporosis, a condition that occurs when your bones are weak and brittle.
Pears have natural sugars, but the high fiber content helps to balance out your body’s glucose levels.3 Pears are also rich in anthocyanin, a chemical compound that helps prevent diabetes or make diabetes more manageable. This makes pears a great snack for those with diabetes.
With a low-glycemic index, it also means that you won’t be hungry after snacking on a pear. Fiber slows down the digestion process, which allows your body to slowly break down the food and absorb healthy carbohydrates that give you energy.
Pears have high potassium content, making them a healthy choice for the heart. Potassium works by lowering blood pressure, which increases your body’s blood flow. Blood flow through the body provides oxygen to the organs.7
Pears also have flavonoid antioxidants, which help fight inflammation and diseases. High flavonoid intake has been found to protect people from heart disease because of its anti-inflammatory properties.
The fiber found in pears is beneficial to the skin and helps to keep it smooth. Fiber decelerates the discharge of sugar in the bloodstream. This is a positive because sugar spikes can lead to collagen damage.8
Collagen is necessary because it’s a building block for the skin that aids in elasticity and hydration. A lack of collagen can age your skin, as well as increase the time it takes to heal wounds. Vitamin C is also found in pears, which helps combat free radicals that can damage skin cells and ultimately harm the skin.9
Pears are easy to add to your diet and have a versatile flavor that can be added to many dishes. They’re also typically available year-round in grocery stores. Here are some ideas to eat more pears:
Now that you know about some of the health benefits of pears, try adding some to your diet today.
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Sources
An 80g serving provides:
34Kcal / 146 KJ
0.2g Protein
0.1g Fat
8.7g Carbohydrate
2.2g Fibre
84mg Potassium
An 80g serving counts as one of your five-a-day, which is about one medium-sized fruit. Check out our printable infographic to find out what else counts towards your 5-a-day.
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1. May support gut health
Pears are a good source of both soluble and insoluble fibre, there is growing evidence of the importance of fibre and the role it may play in the health of our gut microbiota (the community of bacteria that live in our intestines) and in preventing obesity and type 2 diabetes.
2. May lower the risk of type 2 diabetes
A study looking at the benefits of flavonoids, including the anthocyanins found in fruit like pears, suggests regular consumption may reduce the risk of type 2 diabetes.
3. May help weight management
Pears are low in calories and high in fibre and water which helps to keep you feeling full. A study investigating the effects of adding fruit, such as apples or pears, to the diet versus oats, found fruit helped reduce energy consumption and body weight over time.
4. May support heart health
Pears are rich in beneficial flavonoids that support the heart by improving blood pressure and cholesterol levels. In particular, a study looking at fruit intake, such as pears, found an association with improved blood lipids in women, suggesting a diet rich in these plant compounds may have a beneficial effect on cardiovascular health. Further studies suggest that consuming fruit and vegetables and in particular, fruit such as apple and pears, is associated with a lower body mass index (BMI), a reduced risk of stroke and a reduced risk of death from cardiovascular disease.
5. May have cancer protective properties
Being rich in protective plant compounds like anthocyanins and cinnamic acid, by including fruit such as pears in the diet may help protect against certain cancers.
Some people are allergic to pears – most notably, those with an allergy to the birch pollen group of plants. Signs of an allergy normally develop within minutes and can include itching of the mouth or throat, red patches on the skin or a cough and you should see your GP if you experience an adverse reaction.
If more serious symptoms develop such as difficulty breathing, light-headedness or blue lips then this is a severe reaction, known as anaphylaxis, and requires immediate medical attention.
Read more from the NHS about allergic reactions.
Pears are relatively high in fructose and sorbitol, natural sugars which some people find hard to absorb. In such people pears may initiate irritable bowel-like symptoms.
Pork with pears
Red cabbage with mulled Port & pears
Winter fruit salad
Rooibos & pear tea
Juicy Lucy pudding
Red chicory, pear & hazelnut salad
This article was reviewed on 28th July 2021 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
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