How many ways can you say delicious? Pears are one of the most versatile fruits, with countless ways to eat them, and they're packed with nutrients and healthy benefits that make them worth adding to your diet. Read on to learn more about the health benefits of pears, including their vitamin C content, ability to fight cancer and more!
1) Anti-Cancer
Properties
According to a study published in Cancer Letters, pears
contain natural compounds called lignans, which have been shown to have
anti-cancer properties. The research was conducted on animals but showed that
these compounds were effective in stopping and reversing tumor growth when they
were used as an extract. These compounds are also believed to inhibit
carcinogens from binding with DNA. In addition, pears are a great source of
potassium—one pear contains about 450 mg. Potassium is important for
maintaining fluid balance and helps lower blood pressure levels. Potassium may
also help prevent stroke by preventing cell damage and helping prevent blood
clots from forming.
2) Protects Against
Heart Disease
Like many other fruits, pears are very high in fiber.
Fiber has been linked to lower cholesterol levels, which helps protect against
heart disease. These pear benefits also help with digestion and control blood sugar
levels. Another study showed that those who ate over 2 servings per day of
pears had a reduced risk for coronary heart disease. Pear juice was found to be
particularly effective in lowering blood pressure, reducing cholesterol and
improving antioxidant status. In fact, apple and pear juices decreased overall
cardiovascular mortality by 50%!
3) Improves Your
Immune System
Rich in vitamins and nutrients, pears can help fight off
illness from colds to flu. Even if you’re not feeling ill, eating a pear a day
will help keep your immune system strong and healthy. Aside from vitamin C and
beta-carotene, pears are rich in flavonoids called quercetin and kaempferol
that may also play a role in boosting immunity by fighting off bacteria,
viruses and other disease-causing microorganisms.
4) Boosts Metabolism
Like most fruits, pears are low in calories and high in
fiber, making them an ideal way to fill up without fattening yourself up.
What’s more, a study published in Nutrition Journal found that eating at least
three servings of whole fruit each day can boost your metabolism by as much as
30 percent.
5) Fights Diabetes
Pears are rich in fiber, which is essential for
maintaining a healthy blood sugar level. Studies have shown that pears are
especially effective at preventing diabetes in people who already have low
blood sugar levels. The high fiber content not only stabilizes your blood
sugar, but also keeps you feeling full between meals. Fiber isn’t digestible
and it absorbs water in your stomach, making you feel fuller faster and longer.
6) Keeps Brain Young
Antioxidants such as quercetin, bioflavonoids and
anthocyanins are key nutrients found in pears that are beneficial for brain
health. In a study published in Nutrition Journal, researchers found that people
who eat pears on a regular basis were able to better memorize words compared to
those who consumed dried fruits or raisins instead. Additionally, because pears
are high in fiber and water content, they can help you stay hydrated and feel
full longer. These two factors make it easier to eat less during meals, which
may lead to weight loss over time. Eating pear on a regular basis could also
keep your brain young at any age.
7) Rejuvenates Skin
Filled with vitamin C, pears can help protect your skin
from damaging free radicals. Vitamin C also has brightening properties that
reduce dark spots, making it a great natural option for wrinkle-free skin and
lightening brown spots and blemishes. Mix two tablespoons of honey with one
teaspoon of lemon juice to create a natural face mask. Try it once or twice a
week as part of your skincare routine, or after you've exposed your skin to sun
damage—this will maximize its effects.
8) Reduces Pain and
Inflammation
Studies have shown that eating pears can help reduce inflammation,
lower cortisol levels and lessen pain associated with arthritis. It’s theorized
that pears may have these effects because they contain high amounts of a
flavonoid called quercetin, which has anti-inflammatory properties. Quercetin
also helps keep your immune system healthy by inhibiting free radical activity.
9) Prevents
Osteoporosis
Among its many health benefits, pears can also help
prevent bone loss. A study in Phytotherapy Research found that a compound
called inositol hexaphosphate (IP6) present in pears may be effective for
preventing and treating osteoporosis. The study concluded that pear extract was
as effective as a prescription drug at inhibiting bone loss caused by
ovariectomy-induced osteoporosis.
10) Prevents
Constipation
A cup of pear juice or pear fruit can add fiber to your
diet, which promotes a healthy digestive system. One pear has 5 grams of fiber,
and since most people don’t get enough in their daily diets (only 10 percent of
Americans consume even half their daily recommended intake), they're an
excellent way to prevent constipation. In fact, pears are so high in fiber that
they’re considered a functional food and promoted for weight loss programs that
address low-fiber issues like irritable bowel syndrome (IBS). Pear juice is
particularly beneficial for IBS patients because it contains sorbitol—which
helps lubricate stool—as well as potassium and magnesium, both essential
nutrients for relieving IBS symptoms.
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