Pears are juicy, sweet and very healthy. Among other things, they contain a lot of fiber (you will read below why this is important). In this article you will discover what pears can do for your health.
You can also read whether a pear helps you lose weight .
Facts about pears
- Pears have been eaten by humans for over 4000 years.
- Around 450 BC the popularity of this fruit grew, because the famous Greek writer Theophrastus wrote about it.
- Today, China is the largest producer of pears.
- This fruit is also cultivated in America and various European countries such as Italy, the Netherlands, Spain, France, Poland and Germany.
Health Benefits Of Pear
Pears are rich in fiber and also contain various vitamins and minerals . Pears also contain special substances that have a positive effect on our health, such as flavanols and anthocyanins .This means that pears have several healthy benefits.
1. Good for heart and blood vessels
The fiber in pears can help lower bad cholesterol levels. Research shows that the intake of 10 grams of fiber per day can already provide a strong decrease in bad LDL cholesterol. In addition, fiber can also contribute to lower blood pressure.
Fiber also has a purifying effect, which is beneficial for your heart and blood vessels. Other fruits, such as blackberries and cantaloupe , also help keep your heart and blood vessels healthy.
2. Protect the cells
Pears can provide protection to the cells in your body. For example, research has shown that eating this type of fruit contributes to healthy cells in the breast area.One study also found evidence that fruits such as pear help to keep the cells of the esophagus healthy.
Eating pears can also contribute to healthy cells in the gut. The fiber in pears binds to excess bile acids in the intestinal tract, which improves intestinal health.
Pears contain substances that have a positive effect on our body, also called phytonutrients . In particular, the phytonutrient cinnamic acid can help protect the cells in the stomach. A study shows that pears and mango contain the highest amount of cinnamic acid compared to other fruits.
3. May Help Lower the Risk of Type 2 Diabetes
Pears contain fiber , flavanols and anthocyanins . All of these substances can help reduce the risk of type 2 diabetes. This is possible because these substances contribute to the remedy of insulin resistance . This improves the body’s response to insulin, making it easier for glucose to be absorbed into the blood.
Also, broccoli , cucumber and quinoa may help improve insulin sensitivity and thereby contribute to better health.
By eating two servings of pear and/or mango daily in combination with eating enough vegetables, you will achieve the best results.
4. Beneficial for the gut
A medium pear provides 20% of the amount of fiber we need daily for good health. This high amount of fiber is also beneficial for our gut.
The fiber in pears is insoluble, meaning it passes through our digestive system unchanged. They not only feed the healthy intestinal bacteria, but also cleanse the intestines from the inside. That helps to keep your gut healthy. Pears even have a mild laxative effect.
5. For a strong immune system
Pears (and pomegranate , mango and kiwi , among others ) can help strengthen your resistance. Pears contain many different antioxidants, such as vitamin C and copper . These ensure that the immune system works better. This makes you more resistant to pathogens.
If you do get sick, pears can help you feel better faster. The vitamin C in these fruits can also ensure that you suffer less from the complaints associated with flu and colds.
6. Support a Healthy Pregnancy
To get pregnant and have a healthy pregnancy, it is important to get enough folic acid . This B vitamin protects the unborn child against spina bifida.
Pears contain a lot of folic acid: about 10 micrograms per serving. For this reason, the juicy fruits can contribute to a good amount of folic acid during pregnancy. Of course, pears are not a substitute for folic acid supplements.
7. Protect the skin
Eating a pear often can make your skin look brighter and healthier. The fiber in pears ensures that the blood sugar level does not fluctuate too much, so that the collagen in your skin is not damaged by high sugar levels. Due to undamaged collagen, the skin looks a lot more even.
Pears can also help to delay the development of wrinkles. The green fruit contains many antioxidants such as vitamin C , vitamin K and copper .These protect you against free radicals, making the skin cells less likely to damage.This keeps the skin looking young for longer.
Nutritional value of pears
A medium pear of 178 grams contains the following nutritional values:
- Energy: 103 calories
- Carbohydrates: 22 grams
- Sugars: 17 grams
- Protein: 1 gram
- Fats: 0 grams
- Fiber : 6 grams
Vitamins and minerals:
- Vitamin A: 1% RDA
- Vitamin C: 12% RDA
- Vitamin E: 1% RDA
- Vitamin K: 10% RDA
- Calcium: 2% RDA
- Folic acid: 3% RDA
- Magnesium : 3% RDA
- Potassium: 6% DV
- Copper: 7% RDI
- Manganese: 4% RDA
In addition to these vitamins and minerals, a pear also contains small amounts of thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, iron, zinc and phosphorus.
Pears and weight loss
You can eat pears while losing weight, as long as you keep the average amount of carbohydrates you eat low.
Note: In addition to all healthy nutrients, pears also contain fruit sugars ( fructose ). As soon as you consume too much of these fruit sugars, you can gain weight.
As you can read in my article about the low- carbohydrate diet , it is not fats, but carbohydrates (such as sugar) that are the main cause of unwanted body fat. For this reason, it is important that you do not eat too many carbohydrates.
Our slimming tip: Eat a maximum of two pieces of fruit per day while losing weight.