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Healthy Eating

What happens to your body when you eat pears regularly?

There are so many health benefits of eating pears! Here are eight reasons why this popular tree fruit should be on your shopping list all year long.

Pears have been enjoyed for centuries for their great taste and purported health benefits. They’re one of the most versatile fruits that can be part of savory or sweet recipes and for all meal or snack occasions. To obtain all of the amazing health benefits pears have to offer, be sure to eat the whole pear as the colorful skin is where many of the fruit’s antioxidants are concentrated.

If you only think about pears during the holidays when your employer or clients send you a fruit basket, you’re missing out on some significant health and nutritional benefits. Here are eight reasons why this popular tree fruit should be on your shopping list all year long.

1. Pear Nutrition Facts

Pears are a sweet, tasty fruit that’s full of fiber, low in calories, and loaded with antioxidants, including vitamin C. They are native to Europe and West Asia and have been used in anti-inflammatory, diuretic, and anti-hyperglycemic remedies in China for more than 2000 years. And studies show pears have research-backed health benefits, too, such as protection from stroke and some cancers.

One medium-sized pear (178g) provides 101 calories, 0.6g of protein, 27g of carbohydrates, and 0.3g of fat. Pears are an excellent source of fiber, vitamin K, and potassium. The following nutrition information is provided by the USDA.

Calories: 101
Fat: 0.3g
Sodium: 1.8mg
Carbohydrates: 27g
Fiber: 5.5g
Sugars: 17g
Protein: 0.6g​
Vitamin K: 7.8mcg
Potassium: 206mg

Carbs: Pears are a great source of insoluble fiber, containing almost 6 grams (22% of the recommended daily amount) in one medium-size fruit. Fiber is the indigestible part of carbohydrate that helps promote bowel regularity and can reduce “bad” cholesterol.

Pears are high in fructose and other sugars. However, they have a low glycemic index of 38 and a glycemic load of 4.

Fat: Pears contain negligible amounts of both saturated and unsaturated fats.

Protein: Pears contain very little protein and are not a complete source of all essential amino acids, but they do contain trace amounts of the amino acids leucine, lysine, and glutamic acid.

Vitamins and Minerals: Pears are a good source of vitamin C, with one pear containing approximately 13% of the daily value. One pear also has about 6% of the daily recommended amount of copper and 6% of the daily recommended amount of potassium. The skin of a pear is where a large portion of its fiber resides, as well as a high concentration of nutrients, so it’s best to eat this fruit with the skin on.

Copper is important for the formation of connective tissue in the body as well as healthy brain and nervous system function.6 Potassium supports muscle function and nervous system communication.

Pears are a high-fiber source of carbohydrates that provide a low-calorie burst of vitamin C as well as minerals like copper and potassium. Pears are virtually fat-free.

What happens to your body when you eat pears regularly?

2. What happens to your body when you eat pears

Pears are nutritional all-stars

In addition to their great taste, pears are nutrient-packed. A medium pear is a good source of vitamin C and an excellent source of fiber with six grams per 100-calorie, medium-sized pear. Pears also pack in some blood pressure-lowering potassium, vitamin K, copper, magnesium, and B-vitamins. Pears are also rich in many bioactive compounds, like anthocyanins, that also provide myriad health benefits, including reducing the risk for chronic diseases.

Pears slash your risk for type 2 diabetes

It’s true. Pears are considered a low glycemic index food, thanks in part to their high fiber content. What’s more, a study reported in Food and Function analyzed the association between apple and pear consumption on risk for developing type 2 diabetes. Researchers reported an 18% reduction in risk for type 2 diabetes among those who reported enjoying the most apples and pears versus individuals who ate the least. For every pear you eat during the week, may reduce your risk for diabetes by about three percent. Adding a pear a day to your healthy eating plan would provide an estimated 21% reduction in risk for type 2 diabetes! Pears are thought to provide antidiabetic properties through their beneficial phytonutrients.

Pears provide beneficial phytonutrients

Pears, especially those with colorful skins, provide beneficial phytonutrients like flavonoids. Flavonoids are known to help temper inflammation by neutralizing free radicals. Flavonoids may also help improve vascular health and reduce the risk for heart disease and certain types of cancer and type 2 diabetes. Other studies suggest flavonoids help lower symptoms and risk associated with asthma and many other conditions that are linked to premature aging.

Pears may help you slim down

A medium pear has just 100 calories and packs in six grams of filling fiber or about a quarter of your recommended daily fiber intake. The benefit of all that fiber is that it helps keep you satisfied longer. In one 12-week study reported in the journal Nutrition, women were divided into three groups. One group added three apples to their diet, one added three pears daily and the third added three low-fat oat cookies. The study found that the women who enjoyed apples or pears lost nearly two pounds in 12 weeks, without making other diet changes.

Pears are a delicious and healthy addition to anyone’s diet. They’re also so versatile they go with savory or sweet foods. Enjoy them fresh, roasted, or poached, as a salad topper, on a grilled cheese sandwich, or in a smoothie.

Anti-Inflammatory Properties

Eating pears can help prevent long-term or chronic inflammation that harms your health or causes heart diseases or type 2 diabetes. Since Pears have flavonoid antioxidants, they help fight inflammation and improve immunity by warding off diseases. Having a high flavonoid intake has proven to protect people against heart disease and diabetes due to their anti-inflammatory properties. Along with the antioxidants, the minerals and vitamins such as potassium, copper, Vitamin C, and Vitamin K also help fight inflammation.

Improves gut health

Pears are a rich source of soluble and insoluble fibre, which are critical for the health of your digestive system. Each pear fruit contains about 6 grams of fibre, 22% of the fibre you need daily. These fibres work by bulking up and softening your stool, feeding the healthy bacteria in your gut. These prebiotics promote healthy growth for your body over the ages and boosts your immunity.

A study proved that pears are an excellent source of fibre and Vitamin C, along with fructose and sorbitol. This combination of nutrients in pears improves the health of your gut and prevents constipation. Make sure you eat pears unpeeled because the fibre is mainly in the peels.

May boost heart health

Pears are good for your heart health as well. According to Palan, “The fiber present in pears plays a role in reducing blood pressure and cholesterol, thus decreasing the risk of heart diseases.” Plus, pears have other heart-beneficial nutrients such as vitamin C and antioxidants.

Helps alleviate arthritis and headache

Flavonoids present in pears can help with arthritis and headaches as well. How? Well, the major cause of pain in such conditions is inflammation. And flavonoids found in pears fight inflammation effectively and reduce the risk of inflammation, and thus improve both conditions.

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