Positive Effects Eating Pears Can Have On Your Health
The pear is a tasty and sweet fruit that is often overlooked compared to other fruits. Pears range in colors from golden yellow and candy green to more subtle colors like brown.
Pears are also extremely versatile, but their best quality — aside from their taste — is that they are highly nutritious and may even contain both anticancer and anti-inflammatory properties, explains Healthline. This is because pears contain various minerals, vitamins, and plant compounds. In particular, pears are rich sources of vitamin K, vitamin C, potassium, and copper.
One study published in Nutrition Today notes that pears contain various types of flavonols, especially anthocyanins which gives some pears their ruby red color. A different 2011 study explains that consuming anthocyanins (which are also found in berries) might reduce the chances of heart-related diseases.
However, those are not all the health benefits that pears have to offer. The fruit may reduce the chances of diabetes, according to Healthline. Researchers from one 2017 study note that one serving of pears (or apples) per week can lower the risk of type 2 diabetes by 3%.
Pears are also loaded with fiber
Pears are brimming with fiber which supports overall health (per Medical News Today). Diets high in fiber help food move easier through the digestive system, and might reduce the chances of obesity, diabetes, and cardiovascular diseases (via Mayo Clinic).
According to Mayo Clinic, men should eat roughly 30 to 38 grams of dietary fiber daily, whereas women should eat approximately 21 to 25 grams daily. Believe it or not, pears happen to be on Mayo Clinic's chart for foods high in fiber.
In fact, one medium-sized pear (which weighs 178 grams) has 5.52 grams of dietary fiber, points out the U.S. Department of Agriculture (USDA). That means a pear is about 22% of the recommended amount of daily fiber for women who are under 50 years old, explains Medical News Today.
This fiber can be broken down into soluble and insoluble fiber. Medical News Today shares that the soluble fiber can improve gut health and support the bacteria in the gut.
Not to mention all the fiber and water content in pears may help you reach your weight loss goals, since fiber is known to boost satiety. One 12-week study published in Food & Function reports that adults were able to reduce their waist-to-hip ratio and waist circumference by eating two fresh pears a day.
With that said, pears are considered a healthy food choice and are available almost year-round.