Nutrition, Health & Wellness

Weight Loss, Lower Blood Pressure, and More: The 5 Surprising Benefits of Eating Pears

What if I told you that one common food could help offer protection against chronic disease, weight gain, and memory loss? Well, those are just a few of the benefits of eating pears!

That’s right—the very same pears that you’ve likely been eating your whole life are absolutely full of amazing health benefits. And they go far beyond being a fibrous food.

So, take a few moments to learn a bit more about this food readily available in every grocery store across the country and learn all about the nutritional benefits of pears.

 

What Makes Pears So Healthy?

Pears are notoriously rich in fiber, which is known to aid digestion and promote satiety, but they’re also full of health-promoting nutrients. In fact, did you know that pears are also a rich source of vitamin C, potassium, magnesium, vitamin K, and copper?

They’re also a good source of B vitamins, which are known to help support your body’s stress response. B vitamins are also required for every single metabolic process in your body—from your mood to your ability to absorb the nutrients from your food. [1, 2]

As we’ve previously discussed, the potassium contained in pears an actually help to balance the amount of sodium in your body while its vitamin C content supports your immune system along with the health of your bones, teeth, and even skin! [3, 4, 5]

Additionally, because pears are rich in copper, they can actually help to support your absorption of iron and, accordingly, your red blood cell production. This matters because your red blood cells carry oxygen throughout your body and also help to remove the carbon dioxide from your body. [6]

Finally, pears contain magnesium, which is known to have over 800 essential roles in your body, from regulating your blood pressure to managing your blood sugar. It’s also a co-factor in over 300 enzymes in your body.

In addition, up to 60 percent of the magnesium in your body is found in your bones, making this mineral absolutely critical for bone health.

As you can see, pears have a rich nutrient profile that offers many health benefits. So, let’s now learn more about some of the more surprising benefits of eating pears.

5 Surprising Benefits of Eating Pears

Here are some of the most interesting benefits of eating pears. See which ones surprise you!

1. Help fight and prevent chronic disease

Thanks to their vitamin C content, one of the greatest benefits of eating pears on a regular basis is that they help fight and prevent many chronic diseases. But how does that work?

Well, vitamin C is actually an antioxidant known to protect your body from free radicals, which are unstable atoms known to damage your cells.

When this damage occurs, it results in disease development and even accelerated aging. [7] Amazingly, vitamin C can actually neutralize free radicals by acting as an electron donor.

Amazingly, studies have shown that free radicals are linked to numerous chronic diseases, including heart disease, cancer, asthma, dementia, degenerative eye disease, diabetes, and more. [8]

2. Can help reduce risk of type 2 diabetes by 18%

Speaking of chronic diseases, did you know that one of the benefits of eating pears is that they can actually reduce your risk of developing type 2 diabetes? How incredible is that?

According to a 2017 meta-analysis of five independent studies, regular consumption of pears and apples was associated with an 18 percent reduction in the risk of developing type 2 diabetes. [9]

Moreover, the researchers found that with each apple or pear the participants consumed each week, their risk of developing type 2 diabetes decreased by 3 percent!

So, if you’re concerned about your blood sugar levels and type 2 diabetes risk, you may want to consider consuming at least one pear a week to take advantage of this incredible benefit.

3. Shown to support healthy weight management

As we discussed above, pears contain a large amount of fiber. And because fiber is very filling, consuming it promotes satiety and helps to cut down on in-between meal snacking.

Interestingly, studies have shown that one of the major benefits of eating pears is their ability to support healthy weight management.

In fact, according to one study, 411 women ages 30 to 50 were divided into three groups, with each group obtaining a unique dietary supplement: apples, pears, or oat cookies. Each group was instructed to eat their supplement three times each day for a period of 12 weeks.

After 12 weeks, the researchers found that those who ate either the apples or pears had lost 2.69 pounds—significantly more than the oat cookie group. [10]

4. Support brain health

Believe it or not, one of the great benefits of eating pears is that they support brain health. And, once again, it’s all due to the fact that pears have that rich nutrient profile we discussed.

In fact, you actually need the copper found in pears for a fully functioning central nervous system! Moreover, several studies have discovered a link between a copper deficiency and Alzheimer’s disease. [11] (Note: Just keep in mind that too much copper can actually deplete your levels of zinc, so monitor your intake.)

Additionally, a 2020 study found that eating more flavonol-rich foods, such as pears, is associated with a lower risk of developing Alzheimer’s disease. In fact, the higher the flavonol intake, the lower their risk of the disease! [12]

5. Shown to help reduce both blood pressure and cholesterol

With cardiovascular disease being such a leading cause of death in the U.S., here’s one fact you’ll want to know: One of the biggest benefits of eating pears is their ability to help reduce both blood pressure and cholesterol!

According to a 2019 study, 40 men and women between the ages of 45 and 65 consumed either two medium-sized pears or a calorie-matched control drink each day for 12 weeks. After the 12 weeks, the pear group saw an average of a 4-point reduction in systolic blood pressure and a 3-point reduction in pulse pressure. [13]

Pears are also high in pectin, which has been shown to lower cholesterol by as much as 7 percent in some studies. [14]

 

Benefits of eating pears - Dr. Pingel

 

As you can see, there are numerous benefits to eating pears on a regular basis. From supporting brain health to weight management, it’s a great food to help ward off disease while keeping you satisfied throughout the day.

 

Key Takeaways

  • Pears are notoriously rich in fiber, but they’re also full of health-promoting nutrients such as vitamin C, potassium, magnesium, vitamin K, and copper.
  • Some of the surprising benefits of eating pears include fighting chronic disease development, lowering risk of type 2 diabetes, supporting healthy weight management, supporting brain health, and reducing blood pressure and cholesterol.

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