Pears are delicious. These sweet bell-shaped fruits are delicious whatever way you eat them. Just like other fruits and veggies, they too have several health benefits. They are nutritious and loaded with fiber. But would you eat them every day? In this article, I’ll be discussing what happens to your body when you eat pears daily.
1. You will get lots of nutrition
Pears are highly nutritious, as they’re rich in many minerals that benefit your body’s healing mechanism. A medium-sized pear, weighing about 178 grams, will give you 101 calories, but also offers 6 grams of fiber and 1 gram of protein. Eating pears also gives you important minerals like copper and potassium. Copper helps improve your immune system and your body’s nerve function. Potassium aids in dealing with muscle contractions and heart function. Pears are also rich in antioxidants, which help keep your body cells from suffering oxidative stress. This oxidative stress is responsible for premature aging as well as several health problems. So how do you eat pears? As they are or do you remove the skin? If you do remove it, stop! Eat the whole pear as the peel has about 6 times more antioxidants than the actual fruit. If you hate eating pear on its own, try cooking with it. You can top your oatmeal bowl with this crunchy fruit. Or make smoothies. If all else fails, you can try poached pears. I pair them up with red wine.
2. Your gut health will increase
Pears have a good mix of soluble and insoluble fiber, which together improve the health of your digestive system. A medium-sized pear gives you about 22% of the total fiber you need in a day. The soluble fiber in pears helps increase the number of healthy bacteria in your gut. This increases your immunity. The fiber also helps you deal with constipation-related issues. In a study among 80 people with constipation, participants were given 24 grams of pectin, the fiber present in fruits like pears. They were given this every day. Results showed relief from constipation as well as a significant increase in healthy bacteria. So why am I going all gaga over soluble and insoluble fiber? Soluble fiber is excellent for your health as it feeds the good bacteria in your gut. This improves your digestion and strengthens immunity. It’s also strongly associated with healthy aging. As for insoluble fiber, it increases the bulk in your stool. This helps relieve constipation as the stool can pass easily through the digestive system. Unpeeled pear has a much higher amount of fiber than peeled. So eat this wonderful fruit raw and unpeeled.
3. You will get lots of beneficial plant compounds
Pears come with many beneficial plant compounds. Some pears that have a ruby-red shade with antioxidants help improve your heart’s health and increase the strength of your blood vessels. There have been some studies that prove a diet rich in this special antioxidant can reduce the chances of heart disease. Pears that are greener have specific compounds important to ensure you have a sharp vision as you age. They prevent deterioration of your eyesight. It’s important to note that most of these plant compounds are held in the pear’s skin. So eating the peel along with this fruit is even more important.
4. Your body will no longer struggle with inflammation
More often than not, inflammation is a good sign. It indicates your immune system is working its magic. When you have an infection, your body’s immune system responds. It fights off the infection, which results in inflammation. So once in a while, inflammation is a sign your body was able to fight off infections. But if it’s chronic or the inflammation stays for too long, then it could lead to heart disease and diabetes. Why am I talking about all of this? Because pears have a huge amount of antioxidants in them that help your body fight inflammation. Research has shown a diet rich in flavonoids reduces the risk of heart disease and diabetes. Along with the antioxidants, pears are also rich in copper and vitamins C and K, which are known to fight inflammation.
5. Your chances of getting cancer are reduced
Cancer scares everyone. We still don’t know what causes it and have no sure-shot way of curing it. The only weapons we have against it are prevention and early detection. The good news is you can reduce your chances of getting cancer by eating pears. Yes, you heard that right. Pears have compounds that are known to help fight cancer. Research has shown a diet rich in fruits, especially pears, can reduce your risk of lung, stomach, or bladder cancers. Population-based studies have also shown fruits like pears, which are rich in flavonoids, can protect women from breast and ovarian cancers. It would be smart if you added pears to your daily diet.
6. You have a lower risk of diabetes
If you eat red pears on the regular, you can decrease your chances of getting diabetes. A study of more than 200,000 people showed eating red pears reduces the chances of diabetes by as much as 23%. Another study showed similar results. We have been stressing about eating unpeeled pears. Well, that’s because the skin has special compounds that reduce the effects of diabetes. The fiber also helps regulate blood sugar levels, as your body takes longer to digest it. This means there’s more time to absorb the carbs.
7. Boosts heart health
There’s another type of antioxidant found in pears, which plays an important role in boosting your heart’s health. They do this by reducing the bad LDL cholesterol and increasing the good HDL cholesterol in your body. The skin of pears has antioxidant named quercetin, which reduces your blood pressure and helps decrease inflammation. A study among 40 participants with heart disease symptoms was given two medium pears for 12 weeks. Results showed that after, they had a decrease in risk factors, such as blood pressure and waist circumference. A larger study of 30,000 women conducted over 17 years proved how good pears are for you. All the participants were given 80 grams of pear every day. The results showed the chances of heart disease reduced by about 7%.
8. Help lose weight
Pears have the benefit of being low in calories and high in water. Combined with the fiber, pears make for a great fruit if you’re looking to lose weight. Both the fiber and water make your stomach feel full. This way, you won’t feel the need to eat snacks so frequently. In a study among 40 participants, eating two pears a day for 12 weeks showed you can reduce over an inch of your waistline. Another study had women eat three pears a day for 10 weeks. They had lost almost 2 pounds by the end. Along with weight loss, the participants also showed an improvement in their lipid profile, which is an indicator of heart health.
9. Easy to add to the diet
One of the advantages of pears is that they’re available the entire year. They’re also easily available in most grocery stores. Pears can be added to any part of your diet, like smoothies, oatmeal, and salads. If you eat chicken or pork, you can add pears to the meal as they complement these foods. They also pair well with other ingredients such as nutmeg and cinnamon, and with different cheeses as well. Regardless of how you choose to eat the pears, it’s important to include the skin. Pears are healthy for you, but diet is just part of it.