How Pears are Good For Your Health
Nutrient Content
Vitamins
Good Source of (Daily Recommended):
- Vitamin C – 10%
A Source of:
- Vitamin K – 8%
- Folate – 3%
Minerals
A Source of:
- Copper – 6%
- Potassium – 5%
- Manganese – 4%
Other
Good Source of (Daily Recommended):
- Fiber – 18%
Also a Source of:
- Omega-6 Fatty Acids
- Flavonoids – anthocyanin and cinnamic acid
*All nutritional information found at (1)
How Pears Prevent Chronic Disease
Pears, like many fruits, prevent several chronic diseases that plague America today. Most notably, pears help to prevent cancer, diabetes, and heart disease.
How Pears Prevent Cancer
In general, fruit is recommended to be consumed daily in order to help prevent cancer. Pears are a great resource to incorporate into your diet to prevent various cancers.
Pears contain several antioxidants that can help reduce oxidative stress and chronic inflammation in your body.
Typically, chronic inflammation and oxidative stress are the leading causes of cancer and other chronic diseases. (2)
The presence of free radicals causes oxidative stress and chronic inflammation. Free radicals, when found in excess, can be harmful to tissue because they attack and disrupt critical systems throughout the body. When present at normal levels, free radicals are helpful, as they help get rid of waste around the body. The antioxidants found in pears can help fight against excess free radicals. (3)
Pears are rich in anthocyanins and cinnamic acid. Anthocyanins are flavonoids that have been shown to prevent several cancers and are highly expressed in some fruits. Anthocyanins are responsible for the red pigment seen in some pears. (4)
One study has shown that cinnamic acid is able to reverse the malignant properties of human tumor cells. More studies need to be done to confirm these effects, but this is definitely very promising in the cancer research world. (5)
Some studies have shown that pears, along with other flavonoid-rich fruits, can help protect against ovarian and breast cancers. (6, 7)
How Pears Prevent Diabetes
Pears are great for blood sugar control and for preventing type 2 diabetes. As you have sugary and carb-loaded foods, your body breaks them down and uses the hormone insulin to tell your cells to pick up broken-down sugars for fuel. If there is an imbalance in the number of blood cells with too many simple sugars in the bloodstream, you have an increased risk for type 2 diabetes. (8)
The fiber found in pears can help prevent you from over-consuming during meals and spiking your blood sugar levels. In turn, this can help protect against type-2 diabetes.
How Pears Prevent Cardiovascular Diseases
Our diets typically include foods that lead to an increase in bad LDL cholesterol. This can increase our chances of heart disease. Pears are rich in antioxidants, which may help lower the bad LDL cholesterol and prevent it from oxidizing, in turn preventing the LDL cholesterol from clumping together and sticking to your blood vessels. This takes strain off your blood vessels. (9)
Pears are rich in procyanidin antioxidants. (10) These antioxidants help lower LDL cholesterol and increase HDL cholesterol, thereby improving the LDL:HDL ratio.
The peel of a pear is loaded with the antioxidant quercetin. Quercetin is known to decrease inflammation, blood pressure, and cholesterol levels. (11)
Pears Promote a Number of Health Benefits
Pears not only help to prevent diseases but support and promote the function of several important systems in our bodies.
How Pears Promote Digestion
In addition to the fiber content, pears have a high water percentage. The mix of fiber and water in pears can help maintain proper digestive health and promote regular bowel movements.
Pears have both soluble and insoluble fiber, which can help soften/bulken the stool. These fibers also feed the healthy bacteria in your gut and are typically called prebiotics. Prebiotics are essential for maintaining a healthy immune system. (12)
How Pears Promote Weight Loss
As mentioned above, pears are high in fiber. Fiber content can help you eat the right amount and not overeat because it keeps you fuller for an extended period. (13)
How Pears Promote Vision
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Pears, specifically green-colored pears, are loaded with lutein and zeaxanthin. These two compounds are especially important for eye health and prevent you from developing age related macular degeneration, or loss of vision as you become older. (14)
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