Nutritional Benefits of Pear Fruits
Pears are a member of the (Rosaceae) plant family that is native to Asia. They come in thousands of varieties, with about 10 types of pears most common in many countries. There are three main varieties of pear trees that are primarily grown today: European, Asian and hybrid. Pear nutrition benefits include supplying a high amount of fiber, vitamin C, vitamin K, potassium, copper and boron. Pears also contain antioxidants (especially their skins) that fight diabetes, support heart health and nourish the skin.
Pear nutrition can help to treat constipation and high cholesterol. It also may be helpful for staying full and achieving weight loss goals. You can eat pears fresh/raw, baked, boiled, pureed or added to baked goods. Use pears in the same way you would apples, such as making pear sauce, adding some to smoothies or oatmeal’s, using them to moisten muffins.
Benefits of Pear Nutrition
1. High Source of Immune-Boosting Vitamin C
Why are pears healthy to eat as you age? One reason is because pears provide a good dose of the daily vitamin C you need. This vitamin is a powerful antioxidant that fights free radical damage and lowers oxidative stress. One fresh, medium-sized pear contains about 10 percent to 12 percent of the recommended dietary allowance for vitamin C (also called ascorbic acid). Vitamin C is beneficial for protecting DNA, stopping cell mutation, maintaining a healthy metabolism and repairing tissue.
Are pears good for your skin? Yes, pear nutrition benefits your skin due to its vitamin C content. Consuming vitamin C from high-antioxidant foods like pears helps increase skin’s immunity. It also has anti-aging effects because it promotes skin cell renewal. Vitamin C foods also help support maintenance of connective tissue, heal cuts and bruises, and guard against a number of age-related and infectious diseases.
2. Great Source of Fiber
With over five grams of fiber in every medium-size pear, pears are the ultimate high-fiber food. Eating pears is a great way to make sure you cover your bases of 25-30 grams of fiber daily. Fiber contains zero digestible calories. It is a necessary element of a healthy diet, since it helps sustain healthy blood sugar levels and promotes regularity. One of the most researched aspects of pear nutrition is pears’ compound called pectin fiber. Pectin fiber is more than just a regulator; it’s a type of special beneficial fiber that’s water-soluble and helps lower cholesterol and increases digestive health.
3. Provides Antioxidants
In addition to vitamin C, pear skins (or peels) also contain important phytonutrients. That includes polyphenols, phenolic acids and flavonoids. These are mostly found in the skin of pears and can help ward off disease formation, so don’t peel your fruit! In fact, when researchers studied the antioxidant capacity of pears and apples, they found that diets that included the fruit peels had a significantly higher level of healthy fatty acids (higher plasma lipid levels) and antioxidant activity than diets that discarded the peels and only ate the fruit’s pulp.
Diets high in fresh fruit, including pears, have also gained a lot of attention for having anti-inflammatory and cancer-protective effects. This is due to their high levels of essential nutrients like vitamin C, antioxidants and python-chemicals. Those essential nutrients and antioxidants make pears one of the better anti-inflammatory foods around. Important way pear nutrition benefits you? Pears also have antioxidant and anti-carcinogen effects thanks to glutathione. Glutathione is a “super antioxidant” known to help prevent cancer, high blood pressure and stroke.
According to studies by the National Cancer Institute, consuming fresh fruit daily shows positive effects on the body’s ability to prevent cancer growth, reduce inflammation, remain in pH balance, decrease oxidative damage to lipids and improve antioxidant status in healthy humans. It’s also true that eating more fruits and veggies is the best way to detox your body of harmful substances and toxins. This is the primary reason that every year U.S. national policymakers set a national dietary goal to increase fruit and vegetable consumption among both children and adults.
4. May Help with Reaching Satiety and Weight Loss
Why are pears good for weight loss? Fruit and vegetable intake can help protect against obesity, according to extensive research. Over and over we see that the more fresh vegetables and fruit someone eats, the less likely she is to gain weight and struggle to maintain her health. Longitudinal studies among overweight adults find that a high-fiber diet coming from fruit and vegetable consumption is associated with slower weight gain. That’s likely because fruits and vegetables are so nutrient-dense and low in calories, but they are filling.
A pear is a great satiating, hydrating snack that won’t weigh you down. Plus, it’s easy to toss one in your bag and take it along with you during a busy day.