Pear is beneficial to the body in several ways, especially when it comes to the digestive system.
In addition, it is a great option to fill diets focused on weight loss, since it has few calories and a large amount of water in its composition. But those aren’t the only benefits of the fruit, it also boosts immunity rates and helps control blood pressure.
And the best part is that there are several types of pears, only in Brazil we can find three varieties, such as European, Asian and hybrid. According to the Brazilian Agricultural Research Corporation (Embrapa), the Brazilian consumer accepts these species well, but there are a total of 23 types throughout the world.
All this without counting the infinity of recipes that can be made using the fruit as the protagonist, such as juices and sweets. Find out now what are the main benefits of the pear and learn how to consume it healthier.
Table of Contents
What are the health benefits of pears?
According to the Brazilian Table of Food Composition (TACO), 100 grams of the williams pear (a subtype of the European ones) has just 53 calories. This makes it a fruit ally of health and weight loss.
1- Aids in weight loss
The low calorie content of this food is not the only factor that contributes to weight loss. According to nutritionist Leone Gonçalves, a specialist in orthomolecular medicine, the large amount of water also facilitates the success of diets.
For those who don’t know, 100 grams of pear are 84% water. Its intake helps to eliminate retained fluids, in addition to helping to hydrate the body.
Another aspect that favors weight loss is the presence of fiber in the fruit, especially in the peel. This relationship is because fiber-rich foods require more chewing, causing a feeling of satiety after a meal.
Increased metabolism is another function of this food to promote loss of measurements. “We call metabolism the biochemical reactions that take place inside our cells and our bodies. They are, for example, that transform the calories we consume into energy to live, through the so-called catabolism”, explains the nutrition professional.
2- Improves digestion
Also according to Gonçalves, this fruit also contributes to the digestive processes. This action is one more guarantee of the fibers that prevent constipation and trapped bowel. But to enjoy this benefit, it is important to consume the pear in its skin and increase the daily consumption of fiber as a whole.
According to the World Health Organization (WHO), the intake of 25 grams of fiber per day is recommended. In addition to the fruit in question, other foods are sources of this nutrient such as oranges, apples, broccoli, cabbage , beans , rice, etc.
3- Protect the cells
In addition to fiber, the husks of this food are also rich in flavonoids, a type of antioxidant. Therefore, it is seen as a protector of cells, preventing the body against chronic diseases such as diabetes, obesity, cardiovascular problems and even cancer. Another effect is skin rejuvenation.
All of this comes from the action of antioxidants present in the fruit. They fight the action of free radicals, unstable molecules that act to oxidize healthy body cells.
4- Controls blood pressure
According to the Portuguese Nutrition Association (APN), the white part of the pear contains antoxanthines, as well as other fruits of that color, such as bananas and melon. These pigments have some effects such as lowering cholesterol and blood pressure . In this sense, it also contributes to the prevention of cardiovascular diseases.
It is noteworthy that this fruit has large amounts of potassium, a mineral that has been related to blood pressure control. Randomized clinical studies have shown that this benefit can be enjoyed by both hypertensive patients and people who have normalized blood pressure.
5- Helps to control diabetes
Even though it is a source of natural sugars, this food also helps diabetics to deal with this condition. This is due to soluble fiber, which can be dissolved in water and slow down the transformation of complex carbohydrates. Consequently, the sugar absorption time slows down, lowering blood glucose levels.
6- Helps in pregnancy
According to nutritionist Leone Gonçalves, pregnant women can benefit from consuming this fruit because it is rich in folic acid , also called vitamin B9. Consequently, it prevents the baby from having neurological problems. Another good effect is the hydration of the fetus during the months of pregnancy, since the pear is rich in water.
7- It’s good for the vision
Pears that have a yellowish skin are rich in carotenoids, such as beta-carotene, lutein and zeaxanthin. According to the APN, these compounds are responsible for preventing eye diseases. In addition, they are sources of vitamin A, B, C and potassium, so they have benefits for the immune system and cardiovascular health.
Types of this fruit
- European pears : with the scientific name of P. communis, the fruits of this variety have a piriform shape. They can also have a smooth or rough skin and colors can be yellowish-green, reddish or even brownish. In addition, they have a juicy, soft and sweet pulp. William’s and Anjou types are the best known
- Japanese pears: P. pyrifolia var. Cultured has rounded fruits, with a coarser rind and a color that varies from yellowish-green to brown. The pulp of the ripe fruit is soft, sweet and very juicy. Examples are cvs. Hosui, Kosui, Nijisseiki and Atago
- Chinese pears : this type has two scientific names, they are P. ussuriensis and P. bretschneideri. They have oval fruit and the house is greenish. Unlike the others, the pulp of this variety is crunchy, but still sweet and full of juiciness. Examples are Yali and Tsuli.
Recipes using pear
Pear in syrup
- 6 peeled and seedless pears
- 3 tablespoons of brown or demerara sugar
- 2 tablespoons of dry red wine
- 1 tablespoon of powdered cinnamon
- enough water to cover
- Cinnamon stick to decorate (optional).
In a pan, place all the ingredients. Leave on fire for up to 20 minutes. Then take out the pears and place them on a platter. Return the syrup to the fire and leave it until it starts to build. Once you reach this point, pour it over the fruit and decorate with cinnamon stick, if you prefer.
Nutritionist Leone Gonçalves teaches a pear compote recipe whose little secret is the use of cinnamon. Check out!
- 1 kg of ripe pear
- 400 g of brown sugar
- 4 tablespoons of water
- 1 (dessert) cinnamon powder.
Peel the pears and remove the seeds. Then cut into small pieces, put them in a pan, add sugar and water. Now just put it on low heat and wait for the fruit to start to fall apart. At this point, add the powdered cinnamon.
Leave it on a low heat for a few minutes, always keeping an eye on it so as not to burn. Then just put it on a plate and serve it, either as a dessert or as an accompaniment to another dish.
How about a pear juice with other fruits to further enhance the benefits and nutrients? So, check out this tip below and refresh yourself while taking care of your health!
- 50 g of pear
- 100 g of pineapple
- 300 ml of orange juice.
Wash the pears well, as you must use them with their skins. Peel the pineapple and cut into pieces. Put all the ingredients in a blender and let it blend well until the items turn into a smooth drink. Serve over ice if you prefer, but without sugar or sweetener.
Harm of this fruit
According to the nutritionist, there is no harm in consuming pears. But it is necessary to remove the seeds before consuming. “There is a compound called amygdalin inside them that produces a poisonous gas (cyanide) if it comes into contact with body enzymes, even in small amounts”, concludes the professional.
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.