9 Health and Nutrition Benefits of Pears (2024)

Pears are rich in nutrients and several beneficial plant compounds. They may also help promote weight loss and protect against certain chronic conditions.

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 backed by science.

Here are 9 impressive health benefits of pears.

9 Health and Nutrition Benefits of Pears (1)Share on Pinterest

Pears come in many different varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular, but around 100 types are grown worldwide (1).

A medium-sized pear provides the following nutrients (2):

  • Calories: 101
  • Protein: 1 gram (g)
  • Carbs: 27 g
  • Fiber: 6 g
  • Vitamin C: 9% of the Daily Value (DV)
  • Vitamin K: 7% of DV
  • Potassium: 4% of the DV
  • Copper: 16% of DV

This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing (3, 4, 5).

Pears are likewise a rich source of important minerals, such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function (1, 6, 7, 8).

What’s more, these fruits 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 (9, 10).

summary

Pears are especially rich in folate, vitamin C, copper, and potassium. They’re also a good source of polyphenol antioxidants.

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 (11, 12).

One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs (2).

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 (13, 14).

Notably, pectin may also help relieve constipation. In one older 4-week study, 80 adults with constipation received 24 g of pectin per day. They experienced constipation relief and increased levels of beneficial gut bacteria (15).

As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled (11).

summary

Pears offer dietary fiber, including prebiotics, which promotes bowel regularity, constipation relief, and overall digestive health. To get the most fiber from your pear, eat it with the skin on.

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 (11, 16).

Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease (17).

Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older (2, 18).

Again, many of these beneficial plant compounds are concentrated in the skin (11).

summary

Pears harbor many beneficial plant compounds. Those in red pears may protect heart health, while those in green pears may promote eye health.

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 (19).

Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease (11, 20).

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 and antioxidant properties (21, 22, 23).

What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation (6, 24, 25).

summary

Pears are a rich source of flavonoids, which are antioxidants that may help reduce inflammation and protect against certain diseases.

Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer (11, 26, 27, 28).

A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach (29, 30).

What’s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers (31, 32).

While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.

summary

Pears contain many potent plant compounds that may have cancer-fighting properties. However, more research is needed.

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 23% lower risk of type 2 diabetes (34).

Additionally, a 2015 mouse study noted that plant compounds, including anthocyanins, in pear peel exhibited both anti-diabetes and anti-inflammatory effects (35).

What’s more, the fiber in pears slows digestion, giving your body more time to break down and absorb carbs. This can also help regulate blood sugar levels (36).

summary

Pears may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents.

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 (37, 38, 39).

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 (11, 40).

One study in 40 adults with metabolic syndrome — a cluster of symptoms that increases your heart disease risk — found that eating 2 medium pears each day for 12 weeks lowered heart disease risk factors, such as high blood pressure and waist circumference (41).

Another 2015 study in over 30,000 women revealed that every daily 80-g portion of fruit decreased heart disease risk by 6%–7%. For context, a medium pear weighs around 178 g (2, 42).

Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk. An older 10-year study in over 20,000 people determined that every 25 g of white-fleshed fruit eaten daily decreased stroke risk by 9% (43).

summary

Pears are rich in potent antioxidants, such as procyanidins and quercetin, that can boost heart health by improving blood pressure and cholesterol. Eating pears regularly may also reduce stroke risk.

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 (44, 45).

When full, you’re naturally less prone to keep eating.

In one 12-week study, 40 adults who ate two pears daily lost up to 0.3 inches (0.7 centimeters) off their waist circumference (41).

Plus, a 2008 study found that women who added three pears per day to their usual diet for 10 weeks lost an average of 1.9 pounds (0.84 kilograms) (44).

summary

Eating pears regularly may help you feel full because of their high amounts of water and fiber. In turn, this may help you lose weight.

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.

Popular cooking methods include roasting and poaching. Pears complement chicken or pork especially well. They likewise pair nicely with spices like cinnamon and nutmeg, cheeses like Gouda and brie, and ingredients like lemon and chocolate.

However you choose to eat them, remember to include the skin to get the most nutrients.

summary

Pears are widely available and easy to add to your diet. You can eat them whole with the skin on or incorporate them into main dishes. These fruits are especially delicious when roasted or poached.

Pears are a powerhouse fruit, packing fiber, vitamins, and beneficial plant compounds.

These nutrients are thought to fight inflammation, promote gut and heart health, protect against certain diseases, and even aid weight loss.

Just be sure to eat the peel, as it harbors many of this fruit’s beneficial compounds.

9 Health and Nutrition Benefits of Pears (2024)

FAQs

9 Health and Nutrition Benefits of Pears? ›

Besides copper and fiber, pears also contain decent amounts of vitamin C, potassium, and vitamin K. Vitamin C is important for immune health and non-heme iron absorption, potassium is important for cellular function, and vitamin K is important for blood clotting.

What are the nutritional benefits of pears? ›

Besides copper and fiber, pears also contain decent amounts of vitamin C, potassium, and vitamin K. Vitamin C is important for immune health and non-heme iron absorption, potassium is important for cellular function, and vitamin K is important for blood clotting.

Are pears good for kidneys? ›

Pears improve kidney health

Pears are low in sodium, which can help prevent kidney disease. Kidney disease prevents your body from being able to properly balance sodium and water in the body. One study found that pears protected patients from kidney stones because of their high malic acid content.

Is it okay to eat a pear every day? ›

Pears pack a nutritional punch! Each medium pear contains 6g of fiber, 21% of the recommended daily value, and they contain vitamin C. Eating two pears every day meets your fruit needs as outlined by the Dietary Guidelines for Americans.

What are the pros and cons of eating pears? ›

They are low in protein and can cause an imbalance of your essential fatty acids. On the other hand, pears are high in fiber; increase good gut bacteria and prolong your life. Balance out the disadvantages of pears by eating other fruit and vegetables in your diet. Also eat enough protein every day.

What is healthier, a pear or an apple? ›

Apples and pears have equal amounts of minerals potassium, phosphorous and sodium, and vitamins C and B2. Pears contain more iron, calcium, magnesium, copper, zinc and vitamins B3 and K than apples, while apples are richer in vitamins A, E and B1.

What is the most nutritious part of a pear? ›

The skin contains the majority of the fiber found in a pear, so enjoy the skin for added flavor, texture, and nutrients.

Are pears good for the liver? ›

Pear has antioxidants that might show a beneficial effect on liver health. In an animal study conducted by Ajilore B et al. 2016, the seed extract of pear fruit showed a decrease in oxidative stress on the liver. These results were due to the phytochemicals, antioxidant and anti-inflammatory properties of pear.

Are pears anti-inflammatory? ›

Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease ( 11 , 20 ). Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease.

Are pears a superfood? ›

Superfood #5: Pears

Pears contain a type of fibre called pectin, which slows digestion and is especially good for weight loss. The folate in pears helps to prevent certain birth defects such as spina bifida, so gobble them down if you're expecting!

Are pears healthier than bananas? ›

Bananas have a 1:1 ratio of glucose to fructose while pears have twice as much fructose as glucose. Sports drinks have a sugar profile similar to bananas, but in a 2012 study Gillit and Nieman showed that bananas are not only an effective alternative to sports drinks but also a healthier option.

Do pears detox your body? ›

Pears have high water content — this helps keep stools soft and flushes the digestive system of toxins. A 2015 systematic review of the health benefits of pears suggested that their laxative effect comes from their high fiber and fructose content.

Are pears good for your arteries? ›

Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include: Anthocyanins, an antioxidant and pigment that gives some pears their red color. According to a review of 44 studies, anthocyanins may protect against coronary artery disease.

Is it better to eat pears hard or soft? ›

What you're looking for is a slight give when applying pressure to the pear's neck. If it feels firm and hard, it's best to wait a few more days. If it feels very soft or your finger easily breaks the skin, bad news — your pear is overripe and possibly close to going bad. A slight softness means you're good to go.

Is it good to eat pears at night? ›

Eating fruits at night instead of a high-calorie snack like chips, cookies, or ice cream can help keep your calorie intake in check. Fruits like berries, apples, pears, and grapes are low in calories and high in fiber, making them an excellent option for a late-night snack.

Do pears cleanse the liver? ›

Potential Uses of pear for the liver health

Pear has antioxidants that might show a beneficial effect on liver health. In an animal study conducted by Ajilore B et al. 2016, the seed extract of pear fruit showed a decrease in oxidative stress on the liver.

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