Pears - A Fruit That Can Do Wonders

Dr. BHASKAR CHAKRABORTY

Pears are rich in nutrients and several beneficial plant compounds. They may also help promote weight loss and protect against certain chronic conditions/diseases. Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft. They’re not only delicious but also offer many health benefits proven by scientific research.

Here are 9 impressive health benefits of pears.

Pears are highly nutritious. Pears come in many different varieties. "Bartlett", "Bosc" and "D’Anjou" pears are among the most popular, but around 100 types of pears are known worldwide.

A medium-sized pear provides the following nutrients:

Protein: 2.5gm; Carbohydrate: 27gm; Fiber: 6gm; Vitamin C: 26mg; Vitamin K: 26mg; Potassium: 144mg; Copper: 16mg; Iron: 2mg; Zinc: 5mg

Pears also contains small amounts of folic acid provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing. Pears are also rich source of important minerals, such as copper, iron and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas iron and folic acid increases the hemoglobin level in blood and thereby very much helpful for anemic patients! Potassium aids muscle contractions and heart function. Pears are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh.

Pears promote gut health. Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool. One medium-sized pear packs 6 g of fiber. Additionally, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improved gut health and immune function.Notably, pectin may also help relieve constipation. As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled. Pears offer many beneficial plant compounds that give these fruits their different hues. For instance, "Anthocyanins" lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer.

Though specific research on pear anthocyanins is needed, numerous studies suggest that a high intake of anthocyanin-rich foods like red pears and  berries is associated with a reduced risk of heart disease. Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older. Again, many of these beneficial plant compounds are concentrated in the skin. Pears have anti-inflammatory properties. Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It’s linked to certain illnesses, including heart disease and type 2 diabetes.

Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease. Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to these compounds’ anti-inflammatory nature. Pears may offer anticancer effects. Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and "chlorogenic acid" contents have been shown to protect against cancer. A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung, ovarian, breast and stomach.

While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment. Pears particularly red varieties may help decrease diabetes risk. One large older study in over 200,000 people found that eating five or more weekly servings of anthocyanin-rich fruits like red pears was associated with a 43% lower risk of type 2 diabetes. Pears boost heart health. Pears may help lower your risk of heart disease. Their procyanidin antioxidants may decrease stiffness in heart tissue, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol. The peel contains an important antioxidant called "quercetin", which is thought to benefit heart health by decreasing inflammation and reducing heart disease risk factors like high blood pressure and cholesterol levels. Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk. 

Pears may help you lose weight. Pears are low in calories, high in water, and packed with fiber. This combination makes them a weight loss-friendly food, as fiber and water can help keep you full. Pears are available year-round and easy to find in most grocery stores. Eaten whole  with a handful of nuts if you choose  they make a great snack. It’s also easy to add them to your favorite dishes, such as oatmeal, salads, and smoothies.

(Email: bhaskargtk@yahoo.com)