Dec. 02, 2024
This article provides a nutritional breakdown of the pear and an in-depth look at its possible benefits. It also gives tips on incorporating more pears into the diet and lists some potential health risks of consuming them.
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As part of a balanced, nutritious diet, consuming pears could support weight loss and reduce a person&#;s risk of cancer , diabetes , and heart disease .
Pears are rich in essential antioxidants, plant compounds, and dietary fiber. They are also free from fat and cholesterol. They can benefit a person&#;s digestion, cholesterol levels, and overall wellbeing. One medium pear provides around 100 calories.
People who wish to add pears to their diet should ask a local grocer about the best type for their tastes.
Some of the more common types of this fruit in the United States include:
There are over 3,000 types of pears worldwide. They vary in size, shape, sweetness, and crispness.
Apples are mainly high in potassium. They also contain quercetin, catechin, chlorogenic acid, and anthocyanin, plant compounds that provide additional health benefits.
Nutritionists say that 100 g of a skin-on gala apple contains:
Pears, especially those with red skin, also contain carotenoids, flavonoids, and anthocyanins. These are plant compounds that offer several health benefits and act as antioxidants.
Consuming all types of fruits and vegetables can reduce the risk of several health conditions, and pears are no exception.
They provide a significant amount of fiber and other essential nutrients and can help reduce the risk of heart disease, diabetes, and certain gut conditions.
In the sections below, we look at the specific health benefits of pears.
The Department of Health and Human Services and the United States Department of Agriculture (USDA) have developed dietary guidelines that include recommendations for daily nutritional goals.
They recommend that males between the ages of 14 and 50 years consume 30.8 to 33.6 g of dietary fiber per day, depending on age. For females between ages 14 and 50 years, the recommended intake is 25.2 to 28 g per day, depending on age.
For adults over the age of 50, the recommendation is 28 g per day for males and 22.4 g per day for females.
Increasing fruit and vegetable intake is a fairly easy way to boost fiber intake. For example, just one medium-sized pear provides 5.5 g of fiber, which is roughly 22% of the daily recommended intake for females under the age of 50 years.
Pears also contain a soluble fiber called pectin, which nourishes gut bacteria and improves gut health.
In fact, the USDA suggests sufficient fiber intake promotes healthy bowel function and can increase feelings of fullness after a meal. It may also lower a person&#;s risk of heart disease and reduce their total cholesterol levels.
Improved fullness after meals can support weight loss, as a person will feel less of an urge to snack between meals. A study found a link between increased fiber intake and improved weight loss for people with obesity.
Also, a review of studies in humans found that dietary fiber may play a role in regulating the immune system and inflammation. It might also decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
Diverticulitis occurs when bulging sacs in the lining of the large intestine, called diverticulosis, develop infection and inflammation.
A review suggested that a high fiber intake of at least 30 g per day can reduce the risk of diverticular disease. However, further research is necessary on the effects of different sources of fiber and diverticulosis risk.
It is also not clear how fiber reduces the risk of diverticulosis, so more studies in this area are necessary.
A study on pears suggested that people with metabolic syndrome who ate two pears per day for 12 weeks saw a modest decrease in systolic blood pressure and pulse pressure. High blood pressure is a risk factor for cardiovascular disease.
Regular, adequate bowel movements are crucial for the daily removal of toxins through bile and stools.
Pears have high water content &#; this helps keep stools soft and flushes the digestive system of toxins.
A systematic review of the health benefits of pears suggested that their laxative effect comes from their high fiber and fructose content. Fructose is a naturally occurring sugar that occurs in most fruits.
Pears contain high levels of antioxidants, including vitamin C, vitamin K, and copper. These chemicals counter the effects of free radicals, protecting cells from the damage they can cause.
Free radicals develop when the body converts food to energy, and they can contribute to cancer growth.
They&#;re not only delicious but also offer many health benefits backed by science.
Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.
Pears are rich in nutrients and several beneficial plant compounds. They may also help promote weight loss and protect against certain chronic conditions.
Pears are especially rich in folate, vitamin C, copper, and potassium. They&#;re also a good source of polyphenol antioxidants.
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 ( 9 , 10 ).
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 ( 1 , 6 , 7 , 8 ).
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 healing ( 3 , 4 , 5 ).
Pears come in many different varieties. Bartlett, Bosc, and D&#;Anjou pears are among the most popular, but around 100 types are grown worldwide ( 1 ).
Pears offer dietary fiber, including prebiotics, which promotes bowel regularity, constipation relief, and overall digestive health. To get the most fiber from your pear, eat it with the skin on.
As pear skin contains a substantial amount of fiber , it&#;s best to eat this fruit unpeeled ( 11 ).
For more information, please visit Sugar Content of Pear.
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 ( 15 ).
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 ( 13 , 14 ).
One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs ( 2 ).
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 ( 11 , 12 ).
Pears harbor many beneficial plant compounds. Those in red pears may protect heart health, while those in green pears may promote eye health.
Again, many of these beneficial plant compounds are concentrated in the skin ( 11 ).
Pears with green skin feature lutein and zeaxanthin , two compounds necessary to keep your vision sharp, especially as you get older ( 2 , 18 ).
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 ( 17 ).
For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer ( 11 , 16 ).
Pears offer many beneficial plant compounds that give these fruits their different hues.
Pears are a rich source of flavonoids, which are antioxidants that may help reduce inflammation and protect against certain diseases.
What&#;s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation ( 6 , 24 , 25 ).
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 ( 21 , 22 , 23 ).
Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease ( 11 , 20 ).
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 ( 19 ).
Pears contain many potent plant compounds that may have cancer-fighting properties. However, more research is needed.
While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.
What&#;s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers ( 31 , 32 ).
A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach ( 29 , 30 ).
Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer ( 11 , 26 , 27 , 28 ).
Pears may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents.
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 ( 36 ).
Additionally, a mouse study noted that plant compounds, including anthocyanins , in pear peel exhibited both anti-diabetes and anti-inflammatory effects ( 35 ).
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 ( 34 ).
Pears are rich in potent antioxidants, such as procyanidins and quercetin, that can boost heart health by improving blood pressure and cholesterol. Eating pears regularly may also reduce stroke risk.
Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk. An older 10-year study in over 20,000 people determined that every 25 g of white-fleshed fruit eaten daily decreased stroke risk by 9% ( 43 ).
Another study in over 30,000 women revealed that every daily 80-g portion of fruit decreased heart disease risk by 6%&#;7%. For context, a medium pear weighs around 178 g ( 2 , 42 ).
One study in 40 adults with metabolic syndrome &#; a cluster of symptoms that increases your heart disease risk &#; found that eating 2 medium pears each day for 12 weeks lowered heart disease risk factors, such as high blood pressure and waist circumference ( 41 ).
The peel contains an important antioxidant called quercetin, which is thought to benefit heart health by decreasing inflammation and reducing heart disease risk factors like high blood pressure and cholesterol levels ( 11 , 40 ).
Their procyanidin antioxidants may decrease stiffness in heart tissue, lower LDL (bad) cholesterol , and increase HDL (good) cholesterol ( 37 , 38 , 39 ).
Pears may help lower your risk of heart disease.
Eating pears regularly may help you feel full because of their high amounts of water and fiber. In turn, this may help you lose weight.
Plus, a study found that women who added three pears per day to their usual diet for 10 weeks lost an average of 1.9 pounds (0.84 kilograms) ( 44 ).
In one 12-week study, 40 adults who ate two pears daily lost up to 0.3 inches (0.7 centimeters) off their waist circumference ( 41 ).
When full, you&#;re naturally less prone to keep eating.
Pears are low in calories, high in water , and packed with fiber. This combination makes them a weight loss-friendly food, as fiber and water can help keep you full ( 44 , 45 ).
Pears are available year-round and easy to find in most grocery stores.
Eaten whole &#; with a handful of nuts if you choose &#; they make a great snack. It&#;s also easy to add them to your favorite dishes, such as oatmeal, salads, and smoothies.
Popular cooking methods include roasting and poaching. Pears complement chicken or pork especially well. They likewise pair nicely with spices like cinnamon and nutmeg, cheeses like Gouda and brie, and ingredients like lemon and chocolate.
However you choose to eat them, remember to include the skin to get the most nutrients.
summaryPears are widely available and easy to add to your diet. You can eat them whole with the skin on or incorporate them into main dishes. These fruits are especially delicious when roasted or poached.
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