Pear – Health Benefits, Nutrition and Types 

Introduction  

Pears are sweet, juicy fruit often referred to as the “ugly stepsister” of the apple. Both these fruits have similar amounts of vitamins and minerals. 

Pears have a fibrous centre part. The fruit is abundant in antioxidants and phytonutrients. Pear is a fat-free and cholesterol-free fruit.  

The fruit ripens rapidly once taken off the tree. Due to this, additional care must be taken during harvest. Pears ripen from the inside out, unlike other fruits.  

The pear tree, one of the most significant fruit trees on earth, is grown in every temperate country in both hemispheres. Pear is consumed either fresh or in tinned form. Additionally, pear is used in the preparation of the alcoholic beverage Perry.  

What is Pear ?  

Pear fruits contain hard cells in the flesh, differentiating them from apples. These hard cells are known as grit or stone cells, which render pears their characteristic sweetness and soft texture. Pears are narrow at the stem end and larger at the opposite end. 

How does Pear tastes?  

Pears often taste sweet. Fruits that are still ripening may have a little sour undertone. The sweetest pear is the French Comice Pear. 

Although there are slight changes in flavour across different types, most mature pears are sweet. 

A bite of the green pear gives a light flavour of refreshing lime. On the other hand, the centre of some pears may have too much dietary fibre. On biting these pears, a sweet juice oozes out. 

Different types of pears  

Pears come in more than 3,000 different varieties. They differ in terms of size, shape, flavour and crispness. 

Some of the most popular varieties of this fruit include, 

• Green Anjou  
• Red Anjou  
• Bosc  
• Seckel  
• Forelle  
• Comice  
• Concorde 
• Bartlett  
• Red Bartlett  
• Starkrimson. 

Nutrient Values of Pear

According to the USDA, a medium-sized pear (178g) has the following nutrients. 

• Energy – 101 Kcal 
• Carbohydrates – 27 g 
• Protein – 0.6 g 
• Fat – 0.3 g 
• Fibre – 5.5 g 
• Potassium – 206 mg 
• Sugar – 17 g 
• Vitamin K – 7.8 mcg 

Pears are a great source of potassium, fibre and vitamin K.  

Benefits of Pear  

Powerhouse of fibre  

Consuming one pear meets 21% of the recommended allowance of fibre per day. It ranks higher than other fruits in terms of dietary fibre.  

Fibre lowers the risk of colon cancer and promotes balance and regularity. Dietary fibre reduces sugar absorption, preventing sugar surges and cravings, and slows digestion in the upper gastrointestinal tract. 

Lowers allergic reaction  

Pears are one of the few fruits that can be fed to babies since they have a lower risk of allergic responses when consumed compared to other fruits.  

Pears can rarely trigger allergic reactions. Although uncommon, pear allergies can occur. The reason they frequently happen is that pears’ proteins resemble those in pollen, especially birch pollen. Birch pollen allergy patients who also have hay fever may also be allergic to pears. 

Heart disease prevention  

The benefits of pear for heart health have been highlighted in numerous studies. These studies have found an inverse link between the risk of stroke with some fruits, including pears.  

Due to the high potassium content of pears, they have a positive effect on heart health. Potassium acts as a vasodilator that helps reduce blood pressure by relaxing blood vessels. 

All body parts get increased blood flow which helps all organs get enough oxygen. 

The increased oxygenation promotes efficient organ function. Pears must be a part of the regular diet for patients with heart disease. Pears have a high fibre content that boosts heart health. 

Promotes detoxification  

Regular bowel movements are essential for daily toxin removal through bile and faeces. 

Pears contain a lot of water, which keeps faeces soft and clears toxins from the digestive tract. 

The high fibre and natural sugar content of pear is responsible for its laxative effects.  

Fights free radicals  

Antioxidants like vitamin C, vitamin K and copper are abundant in pears. These substances reduce the damage caused by free radicals, shielding cells from potential harm. 

When the body converts food into energy, free radicals are produced, and they can promote the spread of cancer. Consuming pears help avoid these effects. 

Promotes healing  

Pears are a great source of vitamin C, which aids in the recovery of wounds. Ascorbic acid aids in the production of new tissues in numerous organs and cellular structures in the body. As a result, once a burn or cut occurs, it ensures that the injured region heals fast. Pears might speed up the body’s ability to heal if the body is harmed.  

Improves digestion  

Fibre, which is abundant in pears and is extremely important for digestion and intestinal health. The USDA estimates that a medium-sized pear contains 5.5 grammes of fibre. Most of this is insoluble fibre, with the remainder being soluble.  

Benefits for skin  

• Fibres prevent skin ageing – Pears are abundant in dietary fibres, which are essential for maintaining the suppleness of the skin. They slow down the release of sugar into the bloodstream and stop the harm that repeated sugar surges can do to skin collagen. As a result, our skin becomes smooth. 

• Prevents oxidative stress – Citrus fruits, including oranges and lemons, are the primary vitamin C sources. Sweet pears are another excellent option with good amounts of vitamins A and C.  

• They aid in preventing the harm from oxidative stress arising due to poor diet, stress and pollution. 

• Pears also reduce skin dryness and wrinkles, and the fruit’s phenolic composition contains helpful skin-lightening chemicals.  

• The fruit’s extracts are used as a component in skin care products since they are not only antioxidants but also possibly UVB-blocking. 

• Pears have anti-inflammatory, antioxidant, and antibacterial properties; therefore, women with acne problems can apply them on their faces. 

• They also assist in successfully battling the microbes causing acne, thereby reducing inflammation and scarring on the face.  

Benefits for Hair

• Pears have many incredible health benefits, but one of the best for hair is their ability to nourish and maintain healthy hair.  

• A natural sugar alcohol called sorbitol or glucitol, found in pears, particularly the ripe ones, feeds the hair roots, nourishes the scalp and keeps the hair moisturised to keep it healthy. The pear can also help with hair loss and dry, frizzy hair.  

• The pear has a lot of Vitamin C, a natural antioxidant that reduces dryness and keeps hair strands moisturised by preserving the health of hair cells.  

• Even those frizzy hair tangles can be handled with the help of pears. Using a homemade hair mask helps restore any lost shine. Combine one fresh, ripe pear extract with two tablespoons of apple cider vinegar and water. This works well to rejuvenate dullness and frizz in the hair. 

Ways to include pear in the diet  

Pears usually take a few days to ripen. Store them in the refrigerator as soon as they are ripe. We all know that pears are one of those amazing fruits that taste excellent when eaten raw, but there are several fantastic ways to include pears in other dishes. 

• Fried 
• In the form of chips 
• Along with pancakes 
• In a sandwich 

Adding blue cheese or goat cheese to the pears can make a tasty dessert. Make a cheese board with buttery pears, fresh walnuts, and honey to make the dish more delectable. 

You can combine leeks, mustard greens, watercress, and pears to make a wonderful salad. Add some walnuts to it to give it additional nutrition. 

Conclusion  

Pears are loaded with essential vitamins and minerals that can improve physical and mental health, including vitamin A, vitamin C, B vitamins, calcium, iron, zinc, and potassium. These oval fruits, which have a sweet, delightful flavour and a juicy, crisp texture, improve digestion, immunity, metabolism, vision, heart health, bone, muscle, and joint health and fight cancer. 

Including a serving of pears in the daily diet helps general well-being and ward off chronic diseases.