15 Healthy Benefits of Pears According To Science (+5 Delicious Pear Recipes)
Pears are not only delicious, but they are also loaded with nutrients that are beneficial to the body. From improving digestion, lowering blood pressure, and improving heart health to increase cognitive ability, there are numerous health benefits associated with these truly delicious fruits. Here are 15 health benefits of pears according to science, as well as five delicious and healthy recipes readers can make using pears.
1. Help with cancer prevention
Research after research reveals that antioxidants help in the prevention of cancer as well as free radical damage that is attributed to different types of cancers (1).
Pears are an abundant source of antioxidants, vitamin C, vitamin E, and fiber, all of which are well known for playing a protective role in various types of human cancers ranging from the colon, breast to lung cancer (2).
The antioxidants, vitamin C, fiber and other vital nutrients present in these sweet fruits have also been found to help with maintaining a healthy diet, which is crucial for fighting against a wide array of cancer types. Therefore, consuming more fruits like pears can help protect against cancer also significantly lower the risk of developing cancer (3)
Pears are a rich source of Vitamin C and E, fiber and powerful antioxidants that, all of which combined help protect the body against various types of cancer and further lower the risk of getting cancer.
2. Help promote wound healing
Pears are loaded with vitamin C(ascorbic acid), which is clinically proven to aid with healing of wounds as well as tissue repair (4).
Furthermore, this essential vitamin is a crucial part of synthesizing tissue growth in various cellular structures and organs of the body (5). All this is essential for keeping the body’s metabolism running smoothly in addition to ensuring that all the bodily functions operate properly.
Research has shown that wound healing takes place much faster whenever there is high levels of vitamin C in the body (6). In that regard, you can add high levels of ascorbic acid to your diet by consuming more pears on a regular basis.
Over time, those small cuts, injuries together with the damages done by those injuries tend to heal much faster as a result of increased intake of ascorbic acid through nutritious foods such as pears.
The high levels of ascorbic acid in pears also help with repairing damaged blood vessels (7). This can significantly reduce unnecessary strains on your cardiovascular system and further prevent heart diseases from occurring.
Eating pears on a regular basis can help add high amounts of vitamin C(ascorbic acid) to your daily diet, which in return can help promote the wound healing process and enhance tissue repair. Pears can also help boost your cardiovascular health by the virtue of repairing the damaged blood vessels.
3. Abundant source of dietary fiber
Pears contain high amounts of fiber than most fruits. Fiber has lots of health benefits and thus incorporating pears into your daily diet can dramatically increase your daily fiber intake.
Fiber can help with achieving a healthy weight, thanks to the fact that high-fiber foods are more filling and low on calories as opposed to their low-fiber counterparts.
In that regard, consuming pears can be a nice way of boosting your dietary fiber intake thus helping you achieve a healthy body because high-fiber is associated with long-term weight loss as well as lowered risk of getting diabetes type 2 (8).
Moreover, the plentiful amount of fiber in these fruits aids with digestion and further enhances a healthy digestive system and a stronger immune system (9).
In one study, elderly people with constipation problems reported experiencing relief from constipation after consuming a diet supplemented with fiber (10).
Pears are a rich in dietary fiber, which has been proven to have numerous health benefits ranging from promoting weight loss, reducing the risk of diabetes type 2, lowering cholesterol levels to enhancing a healthy digestive system.
4. Help with improving the immune system
Pears are a rich source of vitamin C and other vital nutrients that help with strengthening the immune system, thus significantly reducing the risk of various chronic diseases (11).
When multiple trials were carried out in animal studies to determine the effect of vitamin C in living organisms, it was established that the animals with higher levels of vitamin C in their bodies had a stronger immune system than their counterparts with minimal amounts of this essential vitamins in their bodies (12).
As such, living organisms including human beings can benefit from an improved immune system by increasing the levels of this vitamin in their bodies.
Vitamin C is crucial to a healthy immune system (13). This vitamin can give your body everything it needs to protect itself against bacteria, viruses, and microbes that can potentially destroy your body if they invade it.
Generally, there is sufficient amount of research that vitamin C can help strengthen the immune system (14).
Due to their abundant levels of vitamin C and many other essential nutrients, pears boast the best combination that can help strengthen your immune system and thus adding them to your dietary regimen can be the surest way of improving your immune system.
5. Improved blood circulation and increased red blood cell count
Pears can of great help for persons suffering from anemia along with other diseases associated with mineral deficiencies, thanks to the rich content of iron and copper present in these fruits.
Dietary copper, which can be obtained in fruits such as pears, has been known to be beneficial for cardiovascular homeostasis (15)
It is well known for enhancing normal cardiovascular functioning in both animals and humans (16).
On the other hand, clinical trials in persons suffering from iron deficiency and heart failure show that iron treatment can significantly improve symptoms of heart failure and anemia(17).
As such, a diet consisting of dietary fiber can go a long way towards combating possible effects of iron deficiency and further reducing the risk of heart failure.
Furthermore, iron has been known to be a crucial element for blood production(18). Increased iron levels through the regular consumption of iron rich foods such as pears will help greatly increase the amount of hemoglobin in the blood.
Most importantly, copper helps with enhancing iron absorption and thus copper deficiency can significantly reduce iron absorption in the body(19). In this regard, consuming more pears will give your body plenty of copper it needs to effectively absorb iron thus leading to an increased red blood cell count over time.
Similarly, more dietary copper from pears can lead to improved circulation and overall improved cardiovascular health.
Consuming pears on a frequent basis can dramatically help improve your cardiovascular health in the long-run since the body will have plenty of copper and iron it requires to ensure their proper blood circulation and increased red blood cell count as well.
6. Help with reducing inflammation
Vegetables and fruits such as pears are rich in flavonoids and antioxidants, which have been proven scientifically to help with curbing inflammation and also reduce the pain linked with inflammation diseases(20).
Antioxidants are particularly important for combating inflammation brought about by oxidation and activity of the free radicals (21).
In a study carried out to determine the antioxidant activity of 12 common fruits together with 5 commercial fruit juices, pears were found to be among the fruits with a high antioxidant activity (22).
That means they have a high amount of antioxidants than most common fruits, and thus are quite effective when it comes to neutralizing free radicals that cause inflammation.
Pears are also rich in flavonoids, some special compounds found in most plants and which are widely known to have incredibly powerful antioxidants that provide a wide array of health benefits (23) .
Eating pears can do more than what other fruits cannot achieve. They can help you get a substantial amount of antioxidants that your body needs to counter inflammation especially the kind of inflammation occasioned by oxidative stress as a result of aging.
Eating pears can be a wonderfully delicious way of equipping your body with essential antioxidants and flavonoids it requires to combat inflammation and also provide a myriad of health benefits as well.
7. Wonderfully rich in potassium
Pears are loaded with potassium, which is known to be an essential nutrient that can benefit the overall health in numerous ways. There is concrete evidence that potassium helps improve cardiovascular health by lowering blood pressure when consumed either in foods or in form of a dietary supplement (24).
For instance, research shows that there is a link between increased potassium intake and reduced blood pressure, thus significantly reducing the risk of coronary heart disease and stroke (25). This nutrient is also able to lower blood pressure by the virtue of being a vasodilator and by its ability to balance out the side effects of salt in the kidneys (26).
As such, dietary supplementation can help reduce high blood pressure among patients suffering from hypertension.
Moreover, potassium enhances blood flow by creating a vasodilation effect on the blood vessels consequently prompting the blood to flow much faster throughout the body (27).
Potassium also acts as the body’s fluid regulator, and hence it helps with keeping body parts well hydrated and further ensures there is a good balance of fluids in both the cells and the body organs (28). Simply put, there are several processes that the body cannot carry out properly devoid of potassium.
Potassium, whether consumed or used as a dietary supplement definitely has multiple health benefits that cannot be overlooked. Regular consumption of pears can help guarantee a consistent supply of this nutrient in the body. Click HERE to continue with this article…