Pears were called the "gift of the gods" by the Greek poet Homer for their versatility and long storage life. They're also popular in the U.S., with a per-capita consumption of fresh pears of 5.4 lbs. in 2008, according to the Agricultural Research Marketing Center at Iowa State University. The sweetness and juiciness of pears may have you thinking they're more like candy than fruit, but they're full of vitamins, minerals and other nutrients that make them a healthy choice to add to your diet.
Identification
More than 3,000 pear varieties are grown around the world, but in the U.S., the most common are Bosc, Bartlett, Anjou and Comice, each with a distinctive flavor and texture. Cultivated for more than 7,000 years, pears were first brought to America by early colonists. Pears are members of the rose family of plants and related to apples, crabapples and quince and have thin skins that vary in color from yellow, green, brown or red.
Nutrition
A medium pear has about 100 calories and is fat-free, sodium-free and cholesterol-free. Each pear provides 6 g of fiber, which is 24 percent of the average recommended daily allowance, or RDA. Pears are high in vitamin C, with 11 percent of your RDA, and vitamin E, at about 10 percent of the RDA. They contain B-complex vitamins, potassium and trace amounts of vitamin A, calcium, phosphorus, copper, iron, boron and magnesium. Pears also contain phytonutrients like quercetin and lutein, plant compounds that have only been studied since the latter part of the 20th century for their various health benefits.
General Health Benefits
Consumption of plant fiber, like that found in pears, has been linked to a reduced risk for certain types of cancers, including colon and breast cancers. Fiber can also help lower cholesterol levels and maintain stable blood sugar levels. Vitamin C may help boost your immune system, prevent cardiovascular disease and even head off wrinkles. A pear has 30 percent more potassium than an apple. Potassium is necessary for a healthy heartbeat, muscle contractions, nerve transmission and carbohydrate and protein metabolism. One of the phytonutrients in pears, hydroxycinnamic acid, has been associated with preventing stomach and lung cancer.
Expert Insight
A study published in the journal "Nutrition" in 2003 found that weight loss in overweight women was directly associated with consumption of three apples or pears daily. Research results reported in the "Journal of Agricultural and Food Chemistry" in 2003 showed that laboratory mice fed the peels of pears and apples had improved blood lipid levels and higher antioxidant capacity. A team of scientists investigating the effects of various fruits and vegetables in the diet on lung cancer risk in humans found that women who ate at least one serving per day of pears and apples had significantly lower risks of developing the cancer. The results appeared in 2000 in the "Journal of the National Cancer Institute."
References
- USA Pears: Pear Nutrition Facts
- "Nutrition"; Weight Loss Associated with a Daily Intake of Three Apples or Three Pears Among Overweight Women; M. Conceicao de Oliveira, et al.; March 2003
- "Journal of Agricultural and Food Chemistry"; Apple and Pear Peel and Pulp and Their Influence on Plasma Lipids and Antioxidant Potentials in Rats Fed Cholesterol-Containing Diets; Maria Leontowicz, et al.; 2003
- "Journal of the National Cancer Institute"; Prospective Study of Fruit and Vegetable Consumption and Risk of Lung Cancer Among Men and Women; D. Feskanich, et al.; 2000
- World Apple and Pear Association: Nutritional Benefits
- Pear Bureau Northwest: Nutrition Facts
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