Pears are rich in nutrients. They may also help promote weight loss and protect against certain chronic conditions.
1. They are very nutritious
Pears aren’t just delicious, they also offer many science-backed health benefits. A medium-sized pear provides the following nutrients:
Calories: 101
Proteins: 1 gram (g)
Carbohydrates: 27 g
Fibre: 6 g
Vitamin C: 9% of daily value (DV)
Vitamin K: 7% of DV
Potassium: 4% of DV
Copper: 16% of DV
The same serving also provides small amounts of folic acid, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing.
Pears are also a rich source of important minerals such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism and nerve function, while potassium helps with muscle contractions and heart function.
In addition, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the pear whole, as the peel has up to six times more polyphenols than the pulp.
2. May promote gut health
Pears are an excellent source of soluble and insoluble fiber, which is essential for digestive health. These fibers help maintain bowel regularity by softening and bulking the stool.
A medium-sized pear contains 6 g of fiber, or about 21% of your daily fiber needs. In addition, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improving gut health and immune function.
In particular, pectin can also help relieve constipation. In one study, 80 adults with constipation were given 24 g of pectin per day. They experienced relief from constipation and increased levels of beneficial gut bacteria.
Since the skin of the pear contains a substantial amount of fiber, it is best to consume this fruit unpeeled.
3. They contain beneficial plant compounds
Pears provide many beneficial plant compounds that give these fruits different shades. For example, anthocyanins give pears a ruby-red hue. These compounds may improve heart health and protect against cancer.
Although specific research on pear anthocyanins is needed, numerous studies suggest that a high intake of anthocyanin-rich foods, such as berries, is associated with a reduced risk of heart disease.
Green-skinned pears contain lutein and zeaxanthin, two compounds needed to keep your vision clear, especially as you age. Again, many of these beneficial plant compounds are concentrated in the peel.
4. They have anti-inflammatory properties
Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It is linked to certain diseases, including heart disease and type 2 diabetes.
Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may reduce your risk of disease.
Several large reviews link high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to the anti-inflammatory and antioxidant properties of these compounds. In addition, pears contain several vitamins and minerals, such as copper and vitamins C and K, which also fight inflammation, write the Healthline.
2023-06-07 04:19:59
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