The fruits of the pear tree, belonging to the species of fleshy fruits, with a particularly sweet flavor when ripe, are known as pears. Its origin dates back to ancient Asia, although there is data indicating that it was also seen for the first time in Europe.
Note: This is a summer fruit , with a composition of 80% water. It is a refreshing, sweet food with a large vitamin component .
People usually consume fruits both for their nutritional qualities and for the power they have to provide the amount of vitamins, minerals, fiber, among other compounds that reduce the risk of suffering from certain diseases and benefit the health of the body in general.
In this sense, the pear contains many benefits for our health. Throughout this post we will show you the best properties of the pear and the benefits of this nutritious and delicious fruit for your health.
pear properties
The pear is a fruit with a sweet flavor and very juicy , ideal to incorporate it into our daily diet for balanced and nutritious nutrition . In addition, it is very easy to digest and does not contain cholesterol, so it is recommended for adults and children . Among other properties, according to information provided by Self magazine (1) , 100 grams of pears contain:
- Calories: 58
- Sugars: 9.8g
- Water: 83.7g
- Vitamin C: 7% CDR (Recommended daily allowance)
- Vitamin K: 6% RDA
- Copper: 4% CDR
- Manganese: 2% RDA
- Potassium: 3% RDA
- Omega 6 fatty acids: 29mg
- Carbohydrates: 5% RDA
- Fiber: 12% CDR
Likewise, this fruit contains large amounts of flavonoids , a powerful antioxidant and phytosterols necessary for heart health.
What are the benefits of pear for health?
This fruit belonging to the Rosaceae family, with a soft and juicy texture, despite having a considerable content of fructose, pears are a food rich in antioxidants, fiber and properties that help, above all, to reduce cholesterol.
For these reasons, below you will learn about the benefits of eating pears regularly , along with information backed by scientific studies, so you can include this fruit in your diet and improve the conditions of your body naturally.
1. Promotes heart health
Eating pears regularly can reduce the risk of heart disease. This is because the large amount of antioxidants present in this fruit, together with the fiber, help keep blood cholesterol levels low and reduce high blood pressure, which directly benefits heart health.
Note: A study published by the Anales de la Facultad de Medicina de la Universidad Nacional Mayor de San Marcos (2) , ensures that regular consumption of pears reduces heart problems , thanks to the fact that this food reduces lipid levels in the torrent sanguine.
In addition, the research ensures that the risk of heart attacks was reduced by 18% , especially in people who usually consume foods such as pears and apples.
2. Strengthens the immune system
Being a source of vitamin C and having a high content of antioxidants, pears help the immune system create white blood cells , these are cells in charge of helping the body fight diseases that can attack its health.
Likewise, the Spanish Journal of Human Nutrition and Dietetics (3) , details that vitamin C has the function of not only strengthening the immune system, but also providing the body with the necessary substances so that all the systems that make it up fully develop.
3. Lowers the risk of diabetes
Blood glucose conditions, especially type 2 diabetes, affect many people in the world, the reasons can be from poor diet, genetics, diets with high sugar content , among other factors.
For its part, the pear, being a low-calorie fruit, but high in pectin, a type of healthy fiber, helps reduce blood glucose levels, thereby reducing the risk of diabetes.
Note: Research carried out by the Revista Iberoamericana para la Investigación y el Desarrollo Educativo (4) , assures that a diet rich in fiber has an effect that favors the control of some diseases related to blood sugar .
For these reasons, regular intake of pears, as this fruit is a source of insoluble fiber, helps reduce the formation and concentration of high levels of glucose in the body.
4. Improves the digestive system
The digestive system has the power to affect all the processes carried out by the body, since it is from where the organism extracts vitamins, minerals and other nutrients to strengthen itself, therefore the diseases that attack the gastrointestinal part usually have multiple consequences .
You should know: The Spanish Food Book (5) , points out that “The pear provides appreciable amounts of fiber, especially the insoluble type.” In addition, this compound benefits those who suffer from constipation and intestinal gas retention.
In this sense , pears are recognized for having substances that can improve stomach conditions , their high water and fiber content, as mentioned above, makes pears have a positive effect against constipation, and they also improve the health of the flora. intestine and maintains the transit of waste in the large intestine
5. Reduces inflammation
The flavonoid-type antioxidants that pears contain help the body fight inflammatory processes . These can be caused by different health conditions and, in some cases, often cause pain and discomfort.
On the other hand, investigations carried out by the Annals of the Faculty of Medicine of the Universidad Nacional Mayor de San Marco (6) , highlight that “The anti-inflammatory action of many flavonoids is related to the inhibition of various enzymes involved in the metabolism of acid arachidonic .”
6. Fight free radicals
Flavonoids are generally found in foods, especially those like pears, and their function is to combat free radicals that damage the health of cells and tissues.
You should know: The Hospital Nutrition magazine (7) , details that ” Some flavonoids have pro-oxidant actions , these are produced only at high doses, confirming in most of the investigations the existence of anti-inflammatory, antiviral or anti-allergic effects, and their protective role against cardiovascular diseases, cancer and various pathologies .
Additionally, eating pears can benefit skin health, delay aging, and prevent certain types of cancer.
7. Contributes to weight loss
Losing weight can be an arduous task when you have a poor diet, therefore it becomes necessary to transform your diet and eat foods that help speed up metabolism and also contain the necessary substances to benefit health.
The pear is one of them, since its fiber content reduces cravings due to its quality and satiating effect , it also has a high fluid content that improves the digestive system and contributes to losing weight more easily.
Important: Research published by the Venezuelan Nutrition Annals (8) , describes that “The consumption of foods rich in fiber is related to a lower food intake, as well as a healthier weight and body composition” .
8. Supports healthy bones, tissues, and eyesight
This fruit can promote the health of the body in general, for its part it also helps to strengthen the bones, due to its potassium and calcium levels , on the other hand the vitamin C it contains can have beneficial effects for the eyesight.
Note: The amount of boron in the pear makes it easier for the body to absorb minerals such as calcium and magnesium, which is important for bone health.
In addition, these nutrients are also beneficial for kidney health , especially in individuals suffering from kidney failure, this is thanks to its high amount of water that helps cleanse the kidneys of impurities and waste.
Key takeaways
- The pear is a fleshy, juicy fruit with a sweet flavor , with a high percentage of water and vitamins.
- Among the properties of the pear, its high levels of vitamin C and K stand out, in addition, it contains fiber, calcium, boron, potassium and small caloric contributions.
- The intake of this food benefits the skin, the cardiac and gastrointestinal systems, it also helps fight free radicals.
- It has been shown that the pear can reduce the risk of diabetes, improves inflammatory processes and strengthens the immune system .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.