Health benefits of pears

Pears fruit has a botanical name “Pome fruit” belongs to the rosaceae family. It is native to Europe, North America and Asia. The members of the pear family include apple, medlar, loquat, and quince. Fresh Pear fruits are firm in texture and offers crunchiness like apple. Pear comes in different colours like brown, red, green and yellow.

Pears are packed with nutrients such as vitamins A, C, K, folate, copper, fibre, potassium, magnesium, manganese, phenolic compounds, vitamin B-complex and antioxidants.

Let us see the amazing health benefits of pears.

Health benefits of pears

Anti-oxidants

The environmental factors such as radiation, pollution, cigarette smoke, and herbicides can create free radicals in our body.  Pear contains antioxidant components of vitamins A, C, K, copper, and flavonoid compounds like lutein, beta-carotene, and zea-xanthin. All these components fight against free radicals and protect our body cells.

Prevents heart diseases

Pears are rich in fibre and potassium. Potassium is popular for widening blood cells and fibre reduces cholesterol in the blood. This means it helps to lower blood pressure and reduces tension in the entire cardiovascular system. Potassium’s key task is to regulate the fluid levels in all parts of our body and to ensure fluid levels are maintained in the cells and organs, and organs do not work without potassium. It is an essential mineral. Lower cholesterol and increased blood cells reduces the risk of heart attack, atherosclerosis and stroke.

pear on the branch
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Prevents diabetes

Pears are packed with vitamins, minerals, water, and fibre all nutrients are important for everyone. Among all the other nutrients, fibre is most important nutrient for diabetes. Fibre decreases cholesterol, reduces weight and also blood sugar. One medium size pear contains 6 g of fibre, which means 24% of the daily recommended value. 2 pears a day can help lower risk of type 2 diabetes.

“A new analysis of the Nurses’ Health Study has shown that among all fruits and vegetables analyzed for their flavonoid content, the combination of apples/pears showed the most consistent ability to lower risk of type 2 diabetes. We believe that this special recognition given to pears as a fruit that can help lower risk of type 2 diabetes in women is likely to be followed by future studies showing this same benefit for men”.

Supports the immune system

Vitamain C is the most powerful vitamin on the planet. Vitamin C and antioxidants help in prevent our body from infections and boosting immune system. One medium size pear contains 12% of vitamin C which meets the daily recommended value.

Healthy bones

Pear contains essential nutrients in the form of vitamins K, C, calcium, copper, and boron. Boron is needed for your bones to absorb calcium from foods. Boron works with vitamin D to reduce the amount of calcium and magnesium leaked in the urine. Pears also contain bone building phytonutrients such as Flavonols, Hydroxyquinones, Hydroxybenzoic acids, Anthocyanins, and Carotenoids. All these phytonutrients promote bone health through their antioxidant action.

Kiwi and mango salad
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Helps digestion

Fibre is very important for digestive health. One medium sized pear contains 25% of daily recommended value of fibre. Fibre helps your intestine to work more effectively due to which you have regular bowel movements. This will avoid all stomach related diseases. The peel of pear contains the maximum amount of fibre, so always consume along with the skin.

Improves brain power

One medium sized pear contains 15% of daily recommended value of copper. Copper is an essential mineral for our central nervous system. Also pear contains quercetin, an antioxidant which protects our brain from degeneration.

Prevents cancer

Pear protects our body from different types of cancers like colon cancer, breast cancer, lung and stomach cancer. Pear contains high amounts of antioxidants in the form of vitamin C that helps protect our cells from free radicals. It also holds hydroxycinnamic acid which is useful in protecting from cancer. Eating pear with the skin is highly recommended since peel contains the maximum amount of antioxidants.

pearjuice
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“Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been show to contain about half of the pear’s total dietary fiber”.

Promotes blood circulation

Pear contains vitamin K that promotes blood circulation and protects from blood clotting. Increased blood circulation helps to improve overall health, oxygen rich blood flow, and keeps  a healthy heart.

“A study has found that the risk of developing lymphoma was around 45% lower in people who regularly consumed high amounts of Vitamin K”.

Ideal food for pregnant women

Pears are good sources of folic acid. Folic acid is an essential nutrient highly recommended for pregnant women to reduce the chances of neutral tube disorder. A large pear contains 14 mg of folate in it. Pear also gives relief from nausea and vomiting during pregnancy and also reduces the chances of getting constipation because of its rich fibre content.

For weaning children

Once your baby becomes 6 months old you can start to feed your baby solids. Pear is an ideal first food for your baby. Fully ripened pears are so soft and juicy, that it is easy to feed 10 months or older babies. Cooked or boiled pear can be given to 4 to 6 months babies after checking with your baby’s pediatrician. Pears are rich in fibre which has a tendency to loosen stools. Pears are not suitable for babies who are already suffering from diarrhea.

Topical benefits for skin

Treats oily skin

Ingredients:

  • Smashed pear
  • Fresh cream
  • Honey

Method:

  1. Take one smashed pear.
  2. Add fresh cream and honey.
  3. Make a thick paste.
  4. Apply on your face.
  5. Leave it for 20 to 30 minutes.

Keep applying this paste thrice a week for better results.

Dried pear
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Acne free skin

Pears have lot of fibre that keeps our skin smooth and soft. Vitamins C, K, copper, antioxidants, all these elements protects our cells from severe damages. It also helps in toning up the skin. All these antioxidants boost our immunity and as a result the skin becomes equipped to fight against pimple, acne and all other types of skin infections.

Smooth and shiny hair

Ingredients:

  • One ripened pear
  • 2 tablespoons apple cider vinegar
  • Water

Method:

  1. Take ripened pear extract.
  2. Add apple cider vinegar and water.
  3. Mix well.
  4. Apply this hair mask on the scalp and hair.
  5. Leave it on for 30 minutes.
  6. Wash off with plain or luke warm water.
  7. Follow with your regular shampoo.

Helps reduce weight

Pears are good sources of fibre, vitamin C and are free of fat and cholesterol.

“A new study found that pears are associated with lower body weight. People who consume pears are 35%less likely to be obese, scientist discovered. The study also found that pear consumption is associated with higher diet quality”.

Consumption of one fresh pear a day keeps you healthy in all ways.

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.