Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.
They’re not only delicious but also offer many health benefits backed by science.
Here are 9 impressive health benefits of pears.
. Highly nutritious
Pears come in many different varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular, but around 100 types are grown worldwide
A medium-sized pear provides the following nutrients
Calories: 101
Protein: 1 gram (g)
Carbs: 27 g
Fiber: 6 g
Vitamin C: 9% of the Daily Value (DV)
Vitamin K: 7% of DV
Potassium: 4% of the DV
Copper: 16% of DV
This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound
Pears are likewise a rich source of important minerals, such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function
What’s more, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh
2. May promote gut health
Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool
One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs
Additionally, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improved gut health and immune function
Notably, pectin may also help relieve constipation. In one older 4-week study, 80 adults with constipation received 24 g of pectin per day. They experienced constipation relief and increased levels of beneficial gut bacteria
As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled
3. Contain beneficial plant compounds
Pears offer many beneficial plant compounds that give these fruits their different hues.
For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer
Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease
Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older
Again, many of these beneficial plant compounds are concentrated in the skin
4. Have anti-inflammatory properties
Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It’s linked to certain illnesses, including heart disease and type 2 diabetes
Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease
Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to these compounds’ anti-inflammatory and antioxidant properties
What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation
5. May offer anticancer effects
Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer
A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach
What’s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers
While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.
6. Linked to a lower risk of diabetes
Pears — particularly red varieties — may help decrease diabetes risk.
One large older study in over 200,000 people found that eating five or more weekly servings of anthocyanin-rich fruits like red pears was associated with a 23% lower risk of type 2 diabetes
Additionally, a 2015 mouse study noted that plant compounds, including anthocyanins, in pear peel exhibited both anti-diabetes and anti-inflammatory effects
What’s more, the fiber in pears slows digestion, giving your body more time to break down and absorb carbs. This can also help regulate blood sugar levels
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