Pears are highly nutritious in addition to being delicious. Due to their rich fiber and antioxidant content, pears offer several health benefits.
Learn about the health and nutritional benefits of pears.
9 health benefits of pears
1. Rich in vitamins and minerals
Pears are an excellent source of vitamins and minerals, including:
These nutrients play an important role in energy production, immunity, nerve function, and overall health.
2. High in antioxidants
Pears contain plant compounds such as carotenoids, flavonoids, and anthocyanins that have antioxidant properties. Antioxidants protect cells from free radical damage and oxidative stress, which have been linked to chronic diseases such as diabetes, heart disease, dementia, and cancer.
3. Excellent source of fiber
Fiber intake is crucial for promoting regular bowel movements, maintaining a healthy weight, and reducing bad cholesterol levels. According to USDA recommendations, daily fiber intake should be as follows:
- Men ages 14-50: 30.8-33.6 grams a day
- Women ages 14-50: 25.2 to 28 grams a day
- Men over 50: 28 grams a day
- Women over 50: 22.4 grams a day
One medium-sized pear has 5.5 grams of fiber, which is about 22% of the daily recommended amount).
4. Lowers inflammation
Chronic inflammation is linked to many diseases, including diabetes, heart disease, and cancer. Pears are rich in antioxidants as well as several vitamins and minerals that help fight inflammation
5. May prevent diverticulosis
Because pears are high in fiber, they may help lower the risk of diverticulitis.
Diverticulitis is a condition caused by inflammation of small mucosal patches in the intestinal lining. Studies have shown that consuming at least 30 grams of fiber a day can help prevent diverticulitis, although more research studies are needed to determine how fiber intake affects diverticulosis risk.
6. Promotes heart health
Pears are rich in antioxidants that can help lower blood pressure and cholesterol levels, which are risk factors for heart disease.
According to one study, eating 2 pears a day for 12 weeks resulted in a slight reduction in systolic blood pressure and pulse pressure in people with metabolic syndrome.
7. Supports weight loss
Pears are low-calorie fruits, with one medium-sized pear containing just a little over 100 calories. They are also high in water and fiber content, both promote feelings of fullness and can help reduce overall calorie intake.
8. Good for skin health
Due to their high fiber content, pears are also good for the skin. Studies have shown that fiber can help prevent hyperinsulinemia, which is responsible for acne and skin aging.
9. Good for hair health
Pears contain natural sugar alcohols sorbitol or glucitol, which nourish and moisturize hair. Vitamin C in pears can also help prevent hair fall and promote shine.
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Cooper J. Pears and Diabetes: Benefits, Risks, and Nutrition. WebMD. https://www.webmd.com/diabetes/pears-diabetes-benefits-risks-nutrition
Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. 2015 Nov;50(6):301-305. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657810/
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