Pear, the health benefits of this fruit

The pear is a soft and sweet fruit with a fibrous center. It is rich in antioxidants and vitamins ideal to promote a healthy and balanced diet.

What is the pear?

The pear (Pyrus communis) is one of the most popular fruits of which we normally use in our daily diet. Likewise, it is the fruit of different deciduous fruit trees of the genus Pyrus that we know as pear trees .

According to its classification, it would be within the group of sweet fruits, such as passion fruit . Therefore, its taste is sweet and very tasty. In addition, thanks to the amount of water it has, it is a very refreshing, meaty and juicy food that also hydrates us.

What is the origin of the pear?

There are historical references that point to the origin of the pear in Afghanistan . In contrast, the oldest crops are located in regions of Eastern Europe and Western Asia.

From these areas its cultivation spread to the rest of the world, appearing the different varieties that we know today. For this reason, ancient cultures, such as the Greek or Roman, make written reference to the cultivation of this food in their lands and the consumption of its fruit.

We have known it in Spain since Roman times, who were the ones who introduced it during their occupation.

The main pear producing countries are in temperate climates where this fruit tree grows more naturally. On the other hand, the main producer of this fruit is China with more than half of the world production. Next, Italy, USA, Spain, Argentina, Israel, Turkey, Germany and South Africa are the main producers of this food.

Pear varieties

There are different types that mature throughout the year and vary in taste and shape. Each of the different varieties of pears has some characteristic that differentiates them from the rest. Likewise, they all agree that they are delicious to eat and with them we can prepare different types of recipes.

The main types of pears that we can find in our markets are the following:

1. Pear conference

It is one of the most common varieties in Spain. We find it in the markets in the fall where we can buy these foods. Ideal to eat at any time. Its shape is elongated with green skin with brown spots. Its interior is white with a pulp that is aromatic and sweet, ideal for making juice.

2. Herculaneum pear

Better known as the ercolini pear or ercolina, it is smaller than the conference pear. When ripe, its color is greenish yellow with some red spots.

3. Blanquilla pear

Also called water pear as it is popularly known. It is tear-shaped and deep green in color.

4. Pear of San Juan

It is the summer pear, since it reaches our markets in the summer months. It is yellowish green in color and they are quite small. Ideal for making refreshing juices in summer. In addition, we can combine them with other types of food.

5. Money Williams

Also known as Bartlett pear. We find it in the markets at the end of summer where we can buy these foods. It is less common in the markets since it is a variety that comes from England, although it is also grown in Spain.

6. Pera Red Barlett

Also known as Max Red pear. It is an autumn fruit with a voluminous and irregular size of red color with brown spots.

7. Pera limonera

It is the summer pear par excellence since it is the one that we most often find in the markets in the summer months where we can buy these foods. It is light green in color that turns yellow as it matures.

8. Pear Dean of the election

It is a winter fruit since we find it in the markets from the month of February. It is bulky, although it is not the largest. With brown spots, his skin is green and takes on yellow tones as he matures.

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9. Pear Concorde

It is a cross between the varieties of the conference pear and the dean of the election. It is also elongated, yellowish-green in color with small brown spots. We find it in the markets in late autumn and early winter.

10. Pera Passa-Crassana

This is irregular in shape and green in color with large brown spots that cover the entire piece when it is ripe. We can find it in markets at the beginning of spring where we can buy these foods.

11. Pear Forest

Although it is more common in the US than in Europe, we can also find it in the markets of Spain from February, since it is also grown in our country.

12. Pera Red Anjou

It is round in shape with an intense red color that fades as it matures. We can find it for consumption at the beginning of winter.

13. Pera Star Crimson

It is very curious for its red color, it reaches the markets at the end of the summer.

14. Hardy Buttery Pear

With a very curious and almost conical shape, when ripe it is yellow. It is not a regular pear.

15. Pear Seckle

Small in size, green in color with almost red brown spots that cover the pear when it is ripe. We find it in late fall and early winter.

As you can see, thanks to the different varieties of pears that we have, we can eat this sweet fruit in the different seasons. Likewise, we can enjoy this food all year round. In addition, we recommend eating it raw, fresh and in season, which is the healthiest way.

Also, we can eat them in different recipes of fruit juices alone or juices correctly combined with other fruits or vegetables, following advice on how to combine fruits.

It is a very important food and one of our tips is that you should include it in your daily diet for the enrichment of vitamins, minerals and other nutrients and to promote a healthy and balanced diet.

Pear season

We practically have seasonal pears practically throughout the year thanks to the number of varieties of pears that are produced in Spain.

This fruit is delicious and refreshing for the summer but it is also a sweet delicacy for any other time of the year,

You can check the calendar of the  fruit season  to be able to consume these foods at their most optimal moment. In addition, when they are in season they provide us with  more benefits for our health, they have a better aroma and are tastier , among other advantages.

How do you eat the pear?

As we have already mentioned on other occasions, it is advisable to eat fruits raw, fresh and in season. In this way, it preserves all its nutrients with different benefits for our health and the pear is no exception.

It is one of the dessert fruits that we use the most and that we normally have in our kitchen. In addition, we can use it in different recipes such as compotes, jams, and consume it in juice .

It is also used to make drinks such as pear cider, to make shakes and smoothies , which are especially refreshing in warmer times.

It is common to use it in salad recipes , the preparation of different sweets and as an accompaniment to more elaborate dishes . As we have already mentioned, it is a common fruit in our kitchen and a kitchen with fruits is much healthier thanks to the beneficial properties they have for our health.

We can also make a pastes or a cake with the pear. We recommend the apple pie with pear, a delicious and healthy recipe to make at home.

Pear juice

In our list of tips we include drinking fruit juice, alone or in combination. In addition, in the case of pear juice, being a sweet fruit, it is important to know how to combine it well so as not to exceed the consumption of sugar.

The resulting pear juice is beneficial, but it must be taken into account that when combined with other fruits and vegetables that are rich in nutrients. However, they are also in glucose. For this reason, we cannot exceed its consumption.

As a consequence, if we take them in large quantities, they can make us exceed the recommended sugar intake per day for an adult. If a natural juice contains high levels of sugars, it can affect insulin levels and even make us gain weight .

How many calories does the pear have?

Pears are sweet fruits but they do not have excessive calories. According to the varieties, they have more or less calories, but the average is 58 kcal per 100 grams of this food. Next, we show you the table of nutritional information so that you can see the different values ​​of this food.

Pear properties

It is an ideal fruit for its nutritional properties beneficial to our health and its delicate flavor. Its main component is water, since it contains more than 80%, making it very easy to digest .

Its contribution of sugars, fiber, minerals such as potassium and tannins with astringent action stands out. It is rich in vitamins B and C, and in potassium, iron and calcium , among others.

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In addition, it has a great wealth of sugars and that is why it is very sweet and is rich in antioxidants that delay the aging of cells.

On the other hand, these fruits provide us with polyphenols that are found in the skin in an amount six times higher than in the pulp. For this reason, it is recommended to eat pears with skin.

Average nutritional value per 100 grams of pear

Water83,7 g
Fiber3,1 g
Energetic value58 kcal
Sugar9,8 g
Carbohydrates15,46 g
Protein0,38 g
Lipids0,12 g
Potassium119 mg
Match11 mg
Football9 mg
Magnesium7 mg
Sodium1 mg
Iron170 µg
Copper82 µg
Zinc100 µg
C vitamin4,2 mg
Vitamin B112 µg
Vitamin B225 µg
Vitamin B3157 µg
Vitamin B548 µg
Vitamin B628 µg
Vitamin A23 UI
Vitamina K4,5 µg

Pear benefits

As we have already seen, the pear has many properties. It is a fruit recommended for the whole family for its health benefits and for its delicious flavor and aroma.

Here are some of its benefits:

1. Intestinal regulator

Thanks to the large amount of soluble and insoluble fiber and the water it contains, it is easy to digest. In addition, consuming it is beneficial for our digestive system. As a consequence, it helps regulate intestinal transit  [1]

Also, it can help prevent colon inflammation, diverticulosis or constipation thanks to its laxative power like plum fruit .

As we have mentioned, it is better to eat it with the skin , since it is where most of the fiber resides.

2. Ideal for weight loss diets

Due to the amount of water and fiber and its pectin content and its low calorie content, it can be of great help in weight control diets. It is also ideal for following a healthy diet, since the fiber and water it contains have a satiating effect .

3. Beneficial for the circulatory system

The fiber it contains helps to reduce both cholesterol and hypertension and the potassium it provides performs a vasodilator function. It can help protect the cardiovascular system and the heart thanks to elements of B vitamins such as thiamine, riboflavin, niacin and folic acid.

Due to its iron content, it has different benefits for our health, such as strengthening red blood cells and it is recommended in cases of anemia .

4. Supports heart health

They provide us with many plant nutrients that are beneficial to our health. These nutrients can be somewhat different depending on the variety. For this reason, pears that have red skin contain anthocyanins.

According to various studies, anthocyanins are beneficial for the health of the heart and circulatory system [2]

5. Beneficial for diabetes

Both fiber and the fact that it contains fructose instead of glucose help maintain stable blood glucose levels . Also, it is low in sodium and high in potassium.

Furthermore, the consumption of pear flavonoids is beneficially associated with type 2 diabetes. [3]

On the other hand, the fiber in these foods improves digestion by slowing down digestion. For this reason, it helps the body to break down and better absorb carbohydrates. This process helps regulate the levels of aid in the blood.

As a consequence, and as the following research reveals, it can aid in the prevention or control of type 2 diabetes.  [4]

6. Natural antioxidant

Its contribution in vitamins acts as an antioxidant and neutralizes free radicals, which helps fight aging and can help prevent diseases, as we can find in the properties of figs .

7. Ideal for eye health

Similarly, pears with green skin provide lutein and zeaxanthin. They are ideal nutrients for eye health and also prevent eye diseases. [5]

Lutein and zeaxanthin can be found in other fruits like persimmon or rosewood and also in tropical fruits like custard apple .

8. Recommended for people with goiter

It is also a food rich in iodine, so it is recommended in diets lacking this nutrient.

Conclusions

It is a healthy food that we can find in our markets almost all year round.

Therefore, the pear , in addition to being delicious, provides many health benefits. Therefore, it is ideal to consume them regularly within the recommended amount of fruits and vegetables to have a healthy and balanced diet.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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