Include the goodness of pear in your diet for these 8 reasons

Delicious and nutritious, pears are loved and enjoyed by many around the world. It is known for its sweet, delicate flavour and tender texture which makes it a favourite among most. One of the most versatile fruits of all time, pears are more than just a tasty snack. It is full of vitamins, fibre, and antioxidants that can help keep you feeling great. From boosting your immune system to improving digestion and supporting your heart health, pear is a fruit you will want to include in your diet. If you are still not convinced, learn more about the benefits of pear and ways to include them in your diet.

Nutritional value of a pear

Pear is a bell-shaped fruit that comes from the temperature regions, having its origins in China, Europe and the United States. However, it is found in different parts of the world. They are delicious but also beneficial for your health, mainly due to the presence of nutrients in them. According to the U.S. Department of Agriculture, a medium-sized raw pear contains:

• Calories: 101
• Protein: 0.36 gram (g)
• Carbs: 15.2 g
• Fibre: 3.1 g
• Potassium: 116 mg
• Calcium: 9 mg
• Vitamin C: 4.3 mg
• Folate or vitamin B9: 7 µg (microgram)

8 health benefits of pear

Since they are high in so many nutrients, pears offer several health benefits, including:

1. Have anti-inflammatory properties

Inflammation is a natural immune response that helps you ward off infections, toxins and other pathogens. While it is good for your system, too much of it can lead to problems such as asthma, cancer, type 2 diabetes and Alzheimer’s disease. As per a study published in the journal Molecules pears are rich in flavonoid antioxidants, which help ease inflammation and reduce the risk of diseases.

2. Manages blood sugar levels

Pears contain a low glycemic index and high fibre content, which makes it a good choice for people with diabetes. It also contains numerous properties that help keep your blood sugar levels in check. People who are five or more pears in a week had a 23 percent lower risk of developing type 2 diabetes, according to a study published in the American Journal of Nutrition. Flavonoids in pears can also help reduce the risk of developing type 2 diabetes, according to a study published in the journal Molecules.

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3. Promotes gut health

Fibre is good for your gut health, and pears contain plenty of it. Pears contain soluble and insoluble fibre, that helps regulate bowel movements and bulking up stool and is good for digestive health, found a study published in the journal Nutrients. If you have constipation, this fruit can help! Pears also contain a dietary fibre, including prebiotics which improves overall digestive health.

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4. Reduces heart disease

Pears are excellent for your heart thanks to their high fibre and antioxidant content. In a study published in Frontiers in Nutrition, an antioxidant called anthocyanins can help protect you against coronary artery disease. It also contains fibre which helps lower cholesterol levels. High cholesterol is a risk factor for heart disease. Potassium in it also helps control high blood pressure, another risk factor for heart disease. In short, it is a good addition to a heart-healthy diet.

5. May help you lose weight

If you have been thinking of which fruits you can add to a weight-loss-friendly diet, you can choose pears! Overweight women who ate three pears while eating six meals a day lost 1.22 kilos in 12 weeks, according to a study published in the journal Nutrition. It is also low in calories, high in water and high in fibre, which helps keep you full for longer and lose weight.

6. Regulates blood pressure

High blood pressure or hypertension can damage your blood vessels and lead to problems in your heart, brain, kidneys and eyes. As per Harvard Health, people who eat more whole fruits, including pears may help lower the risk of developing high blood pressure. Pears also contain potassium, which can help lower blood pressure levels, according to Harvard Medical School.

7. Promotes healthy skin

If you have been looking for a way to strengthen your skin barrier and fight skin problems, pear may help. Pear is a great source of antioxidants and several vitamins, which can help you get healthy and glowing skin. It does so by protecting against damage from free radicals and supporting skin repair.

8. Boosts immunity

Pear is a nutritious fruit that contains many nutrients, including vitamins, copper and fibre, all of which can help strengthen your immunity. A study published in The Pharma Journal found that pear contains properties that help reduce free radicals and boost immunity. Vitamin C in pears also help stimulate white blood cell formation, which can reduce the risk of illnesses by bolstering your immunity.

Are there any side effects of pears?

Pears are generally safe to consume but it can lead to some side effects in some cases.

• While fibre in pears is good for digestion, too much fibre can cause digestive issues such as gas, diarrhoea or bloating.
• Although rare, people with allergies to pear or other fruits should not eat them without consulting their doctor. Look out for symptoms such as hives, itching, swelling or difficulty breathing.

While there are many health benefits of pear, you should consult a doctor if you experience any symptoms or problems.