Pear Fruit Benefits

We often reach for fruits with loud health claims (you know, the packets where an eight page insert stubbornly lives on), or big marketing (How about the anti-oxidant blueberries that have the classic now contemporary health claims) – yet the more powerful pear fruit benefits can often be had by simple, sloppy, or gentle giants. In this humble fruit, its true nature makes simple claims.  Today we will travel deep into the proverbial sweet flavor, and learn about the many ways this fantastic fruit can help your wellness for pear fruit benefits.

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Pear Fruit

Pears belong to the genus Pyrus and are in the rosaceae family, which makes them close cousins to apples and quinces. They have been cultivated for thousands of years, and they likely originated in Europe and Asia. One thing that pears are particularly interesting is their diversity. In addition to familiar varieties such as green Anjou and russet-brown Bosc, and beautiful Red Anjou, there are over 3,000 varieties in the world, each with slightly different textures, flavors and best uses.

Unlike many fruit, pear fruit benefits are one of a few fruits that will continue to ripen off the tree when they are at harvestable maturity. It is this quality that is the reason most of the pears sold on the shelf of the grocery store are firm. The process of making the transition to a beautifully ripe, and yielding pear in texture (yes! gentle pressure against the neck of the pear) requires a touch of patience- but that patience provides a big reward!

Pear Fruit Nutrition

Prior to delving into unique pear fruit benefits, let’s examine what makes a pear interesting nutritionally. One medium pear (about 178 grams) is a snack low in calories and high in:

• Calories: ~101
• Carbohydrates: 27 grams
• Fiber: 6 grams (a whopping 21% of the Daily Value)
• Vitamin C: 12% of the Daily Value
• Vitamin K: 6% of the Daily Value
• Potassium: 4% of the Daily Value
• Copper: 16% of the Daily Value

It also contains smaller amounts of folate, provitamin A, and niacin. The fiber content and variety of antioxidants and phytochemicals/plant compounds is the star of the show here.

10 Pear Fruit Benefits

Let us discuss ten reasons why you should make pears a part of your natural and regular food plan.

1. A Powerhouse for Digestive Health

This is arguably the pear’s most famous benefit. Those 6 grams of fiber per fruit are no joke. The more important piece is actually the type of fiber: pears contain both soluble and insoluble fiber. Soluble fiber (pectin) helps soften stools and improve gut bacteria. The insoluble fiber acts like a broom that clears out your intestines and improves your regularity. This one-two punch makes pears a wonderful, natural way to help prevent constipation and keep your gut moving along in the right direction.

2. A Heart-Healthy Champion

When you have a happy gut, the heart is typically happy too. Pear fruit benefits are foods which contribute to heart health. We know the soluble fiber (pectin) helps lower the levels of “bad” LDL cholesterol by the binding of it in the digestive tract and getting rid of it in the stool. In addition, pears do have a moderate amount of potassium, which helps regulate blood pressure against sodium and relax blood vessels, thus reducing stress on your heart.

3. Fuel your body with Antioxidants

Pears contain a range of beneficial antioxidants of varying strength, such as vitamin C, flavonoids, and anthocyanins (especially in varieties with red skin). Antioxidants reduce oxidative stress in the body by neutralizing free radicals, which are unstable molecules that can damage your cells and contribute to chronic disease and aging. A diet rich in antioxidants is the best defense team your body can have.

4. Gently Manage Your Weight

If you’re searching for satisfying snacks, you can stop looking! The high fiber and water content of pears will increase feelings of satiety without consuming many calories, helping to control cravings and eat less throughout the day. Pear fruit benefits are also sweet and satisfying, so you can skip the calories processed snacks and desserts, making pears the perfect food for any weight maintenance strategy.

5. Help to Build Your Immune System

While we often think of oranges as our best source of vitamin C for immune health, pears are a good source for building immune health as well. Vitamin C is necessary for the production and function of white blood cells that serve as the body’s first line of defense against infection. Keeping your vitamin C level up with your diet is an easy and delicious way to help your body ward off common illnesses like colds and flu.

6. May Help Reduce the Risk of Type 2 Diabetes

Although pear fruit benefits are sweet, they are very low on the glycemic index (GI). This means that the carbohydrates and naturally occurring sugars are released into your bloodstream slowly, and avoid those undesirable spikes in blood sugar and insulin. Additionally, the high flavonoid and anthocyanins levels have been shown in multiple studies to lower risk of type 2 diabetes.

7. Promotes Gut Health and Healthy Microbiome

We already touched on digestion, but let’s do so again but haha, literally, down into your gut. The pectin in pear fruit benefits acts as a prebiotic, which is food for the needful probiotics (good bacteria) in your gut. A microbiome that is well-fed can lead to better immunity, better mental health, and less inflammation. So place the pear down in front of your gut bug for an extravagant dinner.

8. Helps to Supports Strong Bones and Tissues

Pear fruit benefits are a small but helpful mixture of bone-supporting nutrients like vitamin K and boron. Vitamin K is important for bone mineralization and with calcium works to build strong bones. Boron is a trace mineral that helps to retain calcium and magnesium in the body, which are also two significant minerals for skeletal health.

9. An Anti-Inflammatory Partner

Many modern diseases stem from chronic inflammation. The flavonoids and antioxidant compounds in pears have been shown to possess anti-inflammatory effects. By consuming more anti-inflammatory foods, like pears, you may be able to help alleviate systemic inflammation. This may lower the risk of diseases like arthritis, heart disease, and even some cancers.

10. A Easy Way to Hydration

A juicy pear has a water content of around 84%, which is an excellent way to contribute to your daily fluid needs. Staying hydrated is critically important for every bodily function, including temperature regulation, joint lubrication, and nutrient transport. Enjoying your water in the form of pears and other fruits is a tasty and effective approach to hydration.

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Red Pear Fruit

You may have asked if the stunning red pear is merely a cosmetic difference. The answer is absolutely not! Red-skinned pears, like the Red Anjou or Red Bartlett, have all the great benefits stated above, plus one additional treat – anthocyanins.

That’s the same fantastic antioxidant that gives berries, red cabbage, and purple grapes their bright color. Anthocyanins are known for their powerful anti-inflammatory and heart-protective effects. They have also been shown to enhance vision and lower the risk of specific cancers. Therefore, while all pears are great for you, the reds of the family do provide more of that precious antioxidant power.

Pear Fruit Side Effects

For the vast majority of people, pears are a safe and incredibly healthy food to enjoy. However, it’s always wise to be aware of how your body reacts.

The primary consideration is their high fiber content. If you are not used to eating a lot of fiber, suddenly adding several pears to your diet could lead to some temporary digestive discomfort, such as bloating or gas. The key is to increase your fiber intake gradually and, just as importantly, drink plenty of water to help the fiber do its job effectively.

For people with a known sensitivity to FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols), pears can be an issue in somewhat of that they contain sorbitol and fructose. For people on a low FODMAP diet for health conditions like IBS, it may be appropriate to limit the amount they eat or avoid according to the elimination phase.

As per usual, just listen to your body! Your body knows best!

Conclusion

The pear is much more than its gentle flavor and lovely shape. It is a fruit rich in fiber, full of antioxidants and good for your heart that warrants a standing ovation. Whether eaten crisp and fresh from the salad or roasted to bring out its natural sweetness, or even just on the go, you are doing your body an enormous favor.

So the next time you’re at the market, don’t just walk right by the pear display. Stop, take a few, and let them ripen on your counter. Your tastebuds and body will appreciate it.

 What’s your favorite way of eating pears? Share your ideas in the comments below.

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