7 reasons to eat pears regularly (did you say calories?)

[Article updated on 19/09/2023]

Pears are precious fruits that have been widely used around the world and enjoyed for their delicious flavor since ancient times. The health benefits of pears include their ability to promote weight loss, improve digestion and heart health, regulate fluid levels in the body, and reduce blood pressure. They also increase cognitive ability, prevent cancer, and promote wound healing and tissue repair. Low in calories, pears help defend against birth defects, stimulate the immune system and reduce inflammation. They increase metabolism, improve circulation, protect against osteoporosis and help heal skin, eyes and hair. So there are a ton of reasons to consume it.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

#1 Pears are very high in fiber

With over five grams of fiber in each pear, pears have the highest fiber content and are a great way to ensure you meet your needs of 25 to 30 grams per day. Fiber contains zero digestible calories and is a necessary component of a healthy diet because it helps maintain healthy blood sugar levels and promotes blood sugar regulation.

There pectin fiber is one of the most studied aspects of pear nutrition. This fiber is more than just a regulator. It is a special type of highly beneficial dietary fiber that is water soluble and helps reduce cholesterol and improve digestive health.

Apples are generally known to provide pectin, but low-calorie pears are actually a better source. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means that eating pears benefits the body’s detoxifying capabilities, helps regulate the body’s use of sugars and cholesterol, and improves intestinal and digestive health.

#2 The pear, an excellent source of vitamin C

With its low calorie content, the pear provides a good dose of vitamin C which we need every day. Vitamin C is a powerful antioxidant that fights free radical damage and reduces oxidative stress. Vitamin C is sometimes even called the most powerful vitamin on the planet! A medium-sized fresh pear contains about 12 percent of the recommended dietary allowance of vitamin C (also called ascorbic acid), which is beneficial for protecting DNA, stopping cell mutation, maintaining healthy metabolism, and repairing tissues. .

Eating pears also benefits the skin. Vitamin C from antioxidant-rich foods like pears helps boost skin immunity and has anti-aging effects as it promotes skin cell turnover. Foods containing vitamin C also help heal cuts and bruises and prevent a number of diseases related to age and infectious agents.

Pear trio
Trio of pears, a fruit rich in vitamin C

#3 A fruit rich in antioxidants and low in calories

In addition to vitamin C, the skins of pears also contain important phytonutrients, including polyphenols, phenolic acids and flavonoids, which may help prevent disease formation. You should therefore not peel pears before eating them. In fact, when researchers studied the antioxidant capacity of pears and apples, they found that foods containing fruit peels had higher beneficial fatty acid content and significantly higher antioxidant activity than the pulp of the fruit.

Diets rich in fresh fruits, including pears, have also attracted attention for their anti-inflammatory and anti-cancer effects, due to their high levels of essential nutrients like vitamin C, antioxidants and phytochemicals. These essential nutrients and antioxidants make pears one of the best anti-inflammatory foods. The cancer-fighting power is another good reason to eat pears. Low in calories, pears also have antioxidant and anticarcinogenic effects thanks to glutathione, a “super antioxidant” known to help prevent cancer, high blood pressure and stroke.

According to studies from the National Cancer Institute, daily consumption of fresh fruit has positive effects on the body’s ability to prevent cancer growth, reduce inflammation, maintain pH balance, reduce oxidative damage and to improve antioxidant status. It is also true that eating more fruits and vegetables is the best way to detoxify your body of harmful substances and toxins. This is the primary reason why each year U.S. policymakers set a national dietary goal to increase fruit and vegetable consumption among children and adults.

#4 A fruit beneficial for weight loss and low in calories

The intake of fruits and vegetables has been proposed to protect against obesity, according to extensive research. It is found that the more fresh vegetables and fruits an individual eats, the less likely they are to gain weight and struggle to maintain good health. Longitudinal studies of overweight adults have shown that a diet high in fiber from fruit and vegetable consumption is associated with slower weight gain, likely because fruits and vegetables are so rich in nutrients and low in calories. A pear is a great hydrating snack that won’t weigh down the person eating it. Plus, it’s easy to throw one in your bag and take it with you during a busy day.

#5 Improved heart health

Improving heart health is undoubtedly one of the most notable benefits of consuming pear. Increased consumption of this fruit is linked to lower rates of heart disease. Epidemiological studies show a correlation between a diet rich in fruits and vegetables and a lower risk of cardiovascular disease, heart attacks and strokes. The beneficial effects of pears are likely due to the presence of antioxidant phytochemicals that keep arteries clear, reduce inflammation, and prevent high levels of oxidative stress. The specific type of fiber found in pears is also known to be very useful in helping to lower cholesterol levels naturally.

When researchers at the Johns Hopkins Bloomberg School of Public Health followed adults for 15 years, they found that overall fruit and vegetable consumption was associated with a lower risk of death, cancer, and all-cause cardiovascular disease. confused. It is therefore recommended to consume several servings of fruits and vegetables (ideally five to nine per day). There is also evidence that pears have a protective role against stroke, chronic obstructive pulmonary disease, diverticulosis and hypertension.

Pears are low in calories
Pears are low in calories

#6 Improved digestion

As a fiber-rich food that provides essential nutrients, eating more low-calorie pears is a great way to prevent or treat digestive issues. In fact, adding more fiber to your diet from whole foods is the best natural constipation relief remedy. Eating pears is beneficial for digestive health due to the pectin found in pears, a compound that is considered a natural diuretic and has a mild laxative effect. This means either eating pears whole (including the skin), blending them into a smoothie, or drinking pear juice. This action can help regulate bowel movements, prevent water retention and reduce bloating.

Higher consumption of low-calorie fruits is also correlated with better overall digestive health, particularly of the colon. Phytonutrients found in pears and other fruits protect the digestive organs from oxidative stress, help alkalize the body and balance pH levels. Eating more pears could also be beneficial as a natural remedy for hemorrhoids.

#7 Valuable help in the fight against diabetes

Although pears and other fruits or vegetables contain natural sugars in the form of fructose, increased intake of fruits and vegetables is inversely associated with the incidence of diabetes, particularly in women. After following more than 9,600 adults ages 25 to 74 for about 20 years, researchers at the Centers for Disease Control and Prevention found that eating at least five fruits and vegetables combined significantly reduced the risk of developing diabetes. Researchers now know that certain flavonoids in fruits, including pears, can improve insulin sensitivity, which is essential for preventing and treating diabetes in addition to weight gain.

Pears are considered a low fruit on the glycemic index. Each pear contains about 26 net grams of carbohydrates, but due to the high fiber content of pears, they release sugar slowly into the bloodstream and therefore have a low glycemic load. Compared to candies filled with refined sugars which can have a negative impact on blood sugar levels, eating pears is instead a great way to naturally satisfy your sugar cravings without negative impacts.