This article introduces to you a quick overview of top health benefits of pears, its nutritional facts and side effects.
There is a variety of pears which differ from each other in the size, shape or color. Normally, its skin is known to be yellow, red or green and its flesh is white (1).
The origin of European pears is still under debate; however, it is widely said that both European and Asian pears share the same origin, traced back to approximately 1,000 B.C. Some specicies are believed to come from Africa.
In the fifteenth century, pears were brought to North America by European colonists for the first time. In this period, Europe, especially France, was the biggest exporter of pears to North America. Nowadays, European pears make up for a small number in the U.S consumption. Argentina, Chile and China exceeds other countries that export pears to the U.S nowadays.
In general, China is the largest grower of pears in this day and age with 15.5 million tons, making up for three-quarters of the world total. It is followed by Europe and Argentina.
Pear belongs to the rose family and has some relations with apples, strawberries and peaches. Normally, people often consume raw or canned pears; others can turn it into the juice or include it in cooking and baking.
In addition to its fresh and sweet taste, pears contain a lot of nutrients and vitamins that are beneficial for human health. Water makes up for the majority content of a pear with about 84 percent, followed by carbs that hold 15.2 percent. Noticeably, a high amount of fiber, both soluble and insoluble, is found in pears as it accounts for one-fifth of the carb content. . 100 grams of pears provides only 57 calories (2).
Furthermore, pears are also known as a rich source of vitamins and essential nutrients. There are vitamins C, K and potassium as well as copper.
It is this diversity of nutrients that makes pears well-known for its health benefits. Below are top 5 popular health benefits of pears.
1. Weight Loss
As a result of its low provision of calories, one of the best health benefits of pears is to support you in weight loss. An average pear is estimated to contain merely 101 calories, which is considered as low. In addition, thanks to its high content of fiber, the glycemic index of pear is quite low, which means that eating a pear can make you feel full for a longer period of time (3).
According to a study, 40 overweight women consuming pears reported that they found it easier to lose some weight. They concluded that pears work more efficiently than other ingredients, such as oats.
Furthermore, the daily consumption of pears can increase the number of good bacteria that are beneficial for our digestion.
One of the most important health benefits of pears is to reduce the risk of cancer, especially when the number of people suffering from different types of cancer tends to increase. The considerable amount of fiber in pears is super effective in preventing the accumulation of free radicals in the testine which triggers the development of cancer cells. For example, pears are proved to be very good for preventing stomach cancer (4).
According to a Mexican study, when consuming fruits and vegetables 2-4 times per day, you will reduce the risk of gastric cancer. It also recommended that pears and mangos were the best fruits to achieve this goal.
3. Blood Sugar
When your body lacks insulin, your blood sugar level tends to be high and this scenario can have many negative impacts on your health. As a consequence, you might suffer from type-2 diabetes whichh cause many troubles in your daily life.
There are many reasons explaining for the development of type 2 diabetes, including nutrition and lifestyle. If you want to prevent or get rid of this problem quickly, then pear is a great option fo ryou.
Containing many strongly antioxidant flavonoids, pears will enhance the insulin sensitivity and stop type 2 diabetes easily. Besides, you are recommended to consume pear skin as well because it can prevent diabetes complications.
4. Heart Health
In terms of health benefits of pears on the heart, its postive effects on the heart should not be forgotten. Dietary fiber is present in a considerable amount in peer and it is believed to be beneficial for our heart. Thanks to fiber, the bad cholesterol level will be lower. As a result, the possibility that you suffer from a stroke will reduce by 50 percent.
5. Remove Free Radicals
The richness of vitamins C and K as well as other nutrients, say, copper, is said to prevent free radicals damage in our body efficiently. An average pear can provide an amount of vitamin C equivalent to 11 percent of the total we need per day.
Side Effects of Pears
In spite of many amazing health benefits of pears, this fruit still poses some threats to our health, if we are not aware of its side effects.
Not being considered as a highly allergenic fruit, pears hardly cause allergic reactions. Nevertheless, there are still a few people who might experience oral allergy syndrome when consuming pears. Therefore, it is better to have a doctor examine your condition if you notice some discomforts.
Besides, bloating and diarrhea are the most common side effects of pears. Its high content of fructose might be harmful to those who face fructose malabsorption.