Pears: Nutrition Facts and Health Benefits

Pears: Nutrition Facts and Health Benefits

Overview

Pears have scientifical name as Pyrus communis.

They are a medium-sized fruit which first appeared in Europe and Asia.

Nowadays, pears are most popular in China.

Belonging to rose family, pears’s relatives are apples, strawberries, peaches, etc.

There are certain ways to prepare pears, however, people are most familiar with eating them raw.

In addition to delicious taste, pears can also contain many beneficial health effects.

This article is a collection of nutrition facts and benefits of pears.

Nutrition Facts

Pears: Nutrition Facts

In reality, there are countles types of pears.

Therefore, their color, shape and size are various.

Pears are usually covered by yellow skin with white flesh inside.

Accounting for 84% of pears’ content, water is the main ingredient of this fruit.

Also, pears consist of fiber, carbohydrates (1).

Despite their richnes in carb, pears score low in glycemin index.

Thus, it is safe for blood sugar levels (2, 3).

There are 2 types of fiber in pears.

They are soluble and insoluble fiber.

Pectin is telling example of soluble fiber in pears.

It is beneficial for digestive function, lowering blood fat and cholesterol levels (4, 5, 6).

Also, pectic may leave good impacts on cancer (7).

Unfortunately, pears are high in FODMAPs.

In reality, FODMAPs  include substances which may lead to bloating and over digestive problems.

Therefore, people with irritable bowel syndrone should consult doctors before consuming pears.

Bottom line: Pears are high in carbs and fiber, however, it is safe for blood sugar levels. Unluckily, people with digestive problems should be careful when eating pears due to FODMAP content.

According to scientific research, pears are a storehouse of vitamin.

Vitamin C in pears may improve immune system and skin condition (8).

Vitamin K in this fruit is helpful for bleeding, osteoporosis and heart health (9).

On the other hand, potassium is essential for controlling blood pressure (10).

Moreover, copper in pears is necessary for improvement blood vessels, bones and immune system (10).

Bottom line: The richness in vitamins and minerals contributes remarkably to benefits of pears.

Health Benefits of Pears

Facts have shown that pear consumption may lead to numerous beneficial health effects.

Following are top benefits of pears which you may not know.

1. Weight Loss

The massive benefits of pears make it good for obese people.

In fact, a serving of pear can cover 101 calories, which is relatively low.

On the other hand, pears are an excellent source of fiber and own a low glycemic index.

All of these facts lead to the fact that pear can increase fullness in people.

As a result, it is easy to understand that pear may help lose weight naturally.

In comparision to oats, pear can even help with losing weight better (11, 12).

More than this, the habit of eating pears daily can foster the development of beneficial bacteria in digestive system (13).

Bottom line: The high content of fiber in pears may make it ideal for losing weight.

2. Diabetes

One of the most typical benefits of pears is to treat diabetes.

In fact, the most popular application of pear is in type 2 diabetics.

Type 2 diabetes happens due to high blood sugar levels.

There are 2 main reasons for diabetes including insulin resistance and inability to produce sufficient insulin levels (14).

Interestingly, daily pear consumption can help with addressing these causes.

To specify, flavonoids in pears can improve insulin sensitivity.

As a a result, it can make a contribution to diabete prevention (15, 16).

Moreover, pears’ skin is packed with antioxidants and anti-inflammatory elements.

These components can lower the danger of diabetic condition (17).
It does not mention to the fact that fiber in pears may slow down sugar absorption of digestive system.

Bottom line: Pear consumption may work against type 2 diabetes thanks to its ability to regulate insulin sensitivity.

3. Digestion

Pears: Digestion Improvement

One mechanism behind benefits of pears is its good effect on digestive function.

Averagely, pears may provide 18% of daily requirement for fiber intake in people.

Therefore, pears can become an essential agent for digestive health.

Additionally, fiber in pear may make it easier for food to pass through intestinal system (18).

Thanks to the help of pear, the condition of constipation and diarrhea can also be improved remarkably.

4. Immunity

Obviously, immune system plays an important role in the body system.

With a proper function of immunity, our body can be safe from fight of many invaders.

In fact, the great amount of vitamin C in pear may effectively boost the health of immunity (19).

Specifically, this substance can stimulae white blood cell production, which is beneficial for a good immunity function.

5. Cancer

When it comes to benefits of pears, many people mention its ability to work againt cancerous cells.

Loading with antioxidants, pears may release protection from a number of cancer kinds (20, 21).

They are colon cancer, breast cancer, prostate cancer, etc.

Bottom line: Due to rich content of antioxidants, pear may bring about ability to prevent the risk of cancer.

Take Home Message

In addition to these above benefits of pears, people can make use of this fruit in many other fields.

However, in some cases, people should be careful due to some adverse effects it may cause.

Generally, pear may lead to allergy syndrome  for some people (22, 23).

Therefore, people who get allergic  to birch pollen should not eat pears.

As mentioned before, pears are high in FODMAPs.

When pears turn ripe, they may have high content of fructose and have negative impacts on fructose malabsorption (24, 25).

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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