What can be loved in pears? In addition to being a juicy and tasty fruit, a pear can bring real benefits to the human body, ranging from the ability to fight chronic diseases, providing a high level of antioxidants, and ending with the ability to lower cholesterol due to its high fiber content.
Pears contain special phytonutrients, including anti-inflammatory flavonoids, anti-tumor polyphenols and anti-aging flavonoids. Research into eating pears involves using these fruits to treat conditions such as constipation, kidney stones, high cholesterol, and even diabetes.
Pears can help reduce inflammation, which is the root of most diseases, plus they are one of the best sources of fiber from all fruits and provide plenty of vitamin C, vitamin K, and boron. In addition, eating pears helps reduce copper deficiency and low potassium levels.
Let us consider in more detail the facts about the benefits of pears for the body, and also tell a little about the possible harm when eating a large amount of these fruits.
Chemical composition and nutritional value of pears
From a botanical point of view, pears belong to a species called Pyrus communis, the Rosaceae plant family. Pears are considered fruits that grow on many different pear trees. There are a huge number of pear varieties that are grown today around the world.
Some evidence suggests that pears have been eaten by humans since prehistoric times, especially in China, where they have been grown for 3,000 years. Even centuries ago, populations knew that pears benefit the digestive tract and can be used to establish regular stools, fight dehydration, and even lower fever.
One medium pear (150 gr.) Contains approximately:
Calories : 101 kcal
Fiber : 5 gr.
Sugar : 17 gr.
Protein : 0.6 gr.
Fats : 0.2 gr.
Vitamin C : 7 mg (12%)
Vitamin K : 8 mg (10%)
Copper : 0.1 mg (7%)
Potassium : 212 mg (6%)
Boron : 22 mg (6%)
Manganese : 0.1 mg (4%)
Magnesium : 5 mg (3%)
Folate : 5 mcg (3%)
The benefits of pears for the body of women and men
We distinguish 10 basic properties of pears that are beneficial to human health.
1. Pears are high in fiber
With a content of more than 5 gr. dietary fiber per 1 pear, this fruit is one of the richest fiber foods. A person’s daily need for fiber is 25-30 grams, that is, one pear can provide a fifth of the total daily fiber intake. Dietary fiber contains zero digestible calories and is an essential element of a healthy diet, as it helps maintain healthy blood sugar levels and promotes regular bowel movements.
One of the most studied aspects in terms of the beneficial properties of a pear is a pear compound called pectin fiber. Pectin fiber is not just a regulator; it is a type of special healthy fiber that is water soluble and helps lower cholesterol and improve digestion.
Speaking of pectin, we usually recall apples, but pears are actually the best source of pectin. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and helps to eliminate them. This means that eating pears in your diet benefits detoxifying the body, helps regulate the use of sugar and cholesterol in the body, and improves bowel and digestive health.
2. Pears are rich in vitamin C
One pear provides a good dose of the daily intake of vitamin C that the body needs. Vitamin C is a powerful antioxidant that fights damage from free radicals and reduces oxidative stress. Vitamin C is sometimes called even the most powerful vitamin on the planet! One fresh medium-sized pear contains about 12% of the recommended daily allowance for vitamin C (also called ascorbic acid), which is useful for protecting DNA, stopping cell mutations, maintaining a healthy metabolism, and tissue repair.
Eating pears also benefits your skin. Vitamin C from foods high in antioxidants such as pears enhances skin immunity and has an anti-aging effect, as it promotes the promotion of skin cells. Vitamin C products also help treat cuts and bruises and protect against a number of age-related and infectious diseases. In addition, vitamin C is actively involved in the synthesis of collagen and elastin in the body.
3. Pears have a lot of antioxidants
In addition to vitamin C, pear peels contain important phytonutrients, including polyphenols, phenolic acids and flavonoids, which can help prevent the onset of painful conditions, so it is recommended to eat pears not peeled.
When researchers studied the antioxidant ability of pears and apples, they found that diets that included the peel of these fruits had significantly higher levels of healthy fatty acids (higher plasma lipids) and antioxidant activity than diets in which subjects cleared and threw away peel, eating only the pulp of the fetus ( 1 ).
A diet high in fresh fruits, including pears, is also a good way to prevent inflammatory and neoplastic diseases. This is caused by high levels of essential nutrients such as vitamin C, antioxidants, and phytochemicals. These essential nutrients and antioxidants make pears one of the best anti-inflammatory foods in the world.
Pears also have antioxidant and anticarcinogenic effects thanks to glutathione, which is called a “super antioxidant,” which can help prevent cancer, high blood pressure, and stroke.
According to studies by the National Cancer Institute, eating fresh fruits every day shows a positive effect on the body’s ability to prevent cancer growth, reduce inflammation, stay in optimal pH balance, reduce oxidative damage to lipids and improve antioxidant status in healthy people ( 2 ). It is also true that eating more fruits and vegetables is the best way to cleanse the body of toxins and harmful substances.
4. Pears – a good product during weight loss
In accordance with extensive research, the use of fruits and vegetables to protect against obesity has been proposed. Again and again we see that the more fresh vegetables and fruits a person eats in his diet, the less likely he or she will gain excess weight. Studies among overweight adults find that a diet high in fiber, which comes from fruits and vegetables, affects slower weight gain. This is because fruits and vegetables are dense and nutritious foods and have few calories. Pear – a great option for a snack, which does not lead to weight gain – plus it is easy to put in a bag and take with you.
5. Pears help improve heart health
This is one of the most remarkable beneficial healing properties of the pear. It has been proven that high consumption of fruits, including pears, is associated with lower rates of heart disease. Epidemiological studies show a correlation between a diet high in fruits and vegetables and a lower risk of heart disease, heart attacks and strokes. The beneficial effects of fruits and vegetables are likely due to the presence of antioxidant phytochemicals that maintain the integrity and healthy structure of the arteries, reduce inflammation and prevent high levels of oxidative stress. It is also known that the specific type of fiber found in pears, called pectin, is very useful for the non-drug reduction of cholesterol.
When researchers at the Johns Hopkins Bloomberg School of Public Health followed adults for 15 years, they found that a general increase in fruit and vegetable consumption was associated with a lower risk of all causes of death, cancer, and heart disease ( 3 ). Therefore, to maintain overall health it is recommended to consume several servings of fruits and vegetables (ideally, five to nine times a day of different types). There is also evidence regarding some fruits, especially citrus fruits and yellow fruits, which play a protective role in the fight against strokes, chronic obstructive pulmonary disease, diverticulosis and hypertension.
6. Pears improve digestion
As a high-fiber product that provides essential nutrients, eating more pears is a great way to prevent or treat digestive problems. In fact, adding more fiber to your diet with whole foods is the best natural way to relieve constipation. Pear nutrition benefits digestive health due to pectin found in pears, which is considered a natural diuretic and has a mild laxative effect. This means that regardless of whether you eat whole pears with peels, or make pear smoothies, or drink pear juice, your gut will benefit in any case: pears will help regular bowel movements, prevent the accumulation of excess fluid and reduce bloating.
Higher fruit intake also correlates with improved overall digestive health, especially the colon. Phytonutrients found in pears and other fruits protect the digestive system from oxidative stress, help alkalize the body and establish a good acid-base balance. Eating large amounts of pears can also be useful as a natural prevention and treatment for hemorrhoids.
7. Pears help fight diabetes
Although pears and other fruits contain natural sugars in the form of fructose, higher consumption of fruits and vegetables has a good effect on the incidence of diabetes, especially among women. After observing more than 9,600 adults aged 25-74 years for about 20 years, researchers at the Centers for Disease Control and Prevention found that eating five or more combination fruits and vegetables daily significantly reduced the risk of developing diabetes. Researchers now know that some flavonoids in fruits, including pears, can improve insulin sensitivity, which is a key factor in preventing and treating diabetes in addition to weight gain ( 4 ).
Pears are considered low glycemic index fruits. A pear contains about 26 pure grams of carbohydrates, but because of the high fiber content in pears, carbohydrates slowly “give” sugar to the bloodstream and therefore have a low glycemic load. Therefore, if you want something sweet, do not pounce on another bun or chocolate – it is better to eat one pear – this is a great way to soothe your craving for sweets without negative influences.
8. Pears are good for snacking before and after a workout.
Like all fruits, pears can give you a quick boost of energy before training. Pears are a natural source of fructose and glucose, which the body quickly uses to increase physical performance, concentration and stamina, which makes pears an excellent snack before exercise. The body also needs glucose after exercise to replenish glycogen stores and help heal muscle tears, so the benefits of the pear after exercise are also justified. Eating pears along with a healthy protein product will be a great meal option after an intense workout.
9. Pears are good for bone health
Pears are a good source of two nutrients that contribute to skeleton health: vitamin K and boron. Vitamin K deficiency puts a person at great risk of bone-related diseases, since vitamin K only works with other essential nutrients, such as calcium, magnesium and phosphorus, to prevent bone destruction. Some experts even consider vitamin K to be potentially the most important nutrient in the fight against osteoporosis – it is believed that vitamin K builds bones better than calcium.
The use of boron includes the ability to help keep bones strong, improving bone mineral density, preventing osteoporosis and inflammatory conditions such as arthritis, and improving strength and muscle mass. Boron is often underutilized in terms of preventing osteoporosis, but many health experts consider it an important part of preventing age-related bone disorders.
10. Pears are a hypoallergenic fruit.
Pears are often recommended by medical doctors because they are considered hypoallergenic fruits, therefore, compared to many other fruits (e.g. oranges or pomegranates), people with allergies are much less likely to suffer from digestive problems or other negative reactions when eating pears. This makes pears a good choice, even for infants and young children.
Possible harm from eating pears
So, we examined the issue and the benefits of pears for the body, we will study the harm.
Although pears have many advantages, like all fruits they contain sugar, it is best to eat them in moderation, as part of a diet that is also filled with lots of vegetables, healthy fats and proteins. How much fruit is right for you depends on several factors, such as your level of physical activity, medical history, and current weight, so plan to eat pears (and all fruits) in moderation, balanced by other low-sugar foods.
To get the most out of the pear, always eat the pears along with the peel and do not drink a lot of pear juice, because it minimizes the content of healthy dietary fiber.