There are many different varieties of pears. According to a paper published in Nutrition Today in 2015, there are about 100 kinds of pears in the world. Among them, pears are rich in fiber and contain a variety of plant compounds, which are important for maintaining heart health. Here are 6 health benefits of pears. If you want to get more nutrients and enhance antioxidant power, remember to eat them with the skin on.
Pears care for the heart and help cholesterol metabolism Eating with the skin is more nutritious
Pears are rich in important minerals like copper and potassium, which play a role in immunity, cholesterol metabolism, and nerve function, and potassium, which helps muscles contract and maintain heart function. What’s more, these fruits are an excellent source of antioxidant polyphenols, which protect against oxidative damage, but when eating pears, peeling is not recommended because the peel contains 6 times more polyphenols than the pulp.
One medium-sized pear (about 178 grams) has the following nutrients:
Calories: 101 calories
Protein: 1 gram
Carbohydrates: 27 grams
Fiber: 6 grams
Vitamin C (recommended daily recommendation): 12%
Vitamin K (recommended daily recommendation): 6%
Potassium (recommended daily recommendation): 4%
Copper (recommended daily recommendation): 16%
6 Benefits of Pears
Pears provide many beneficial plant compounds, such as anthocyanins, which can improve heart health and strengthen blood vessels; studies have shown that high intake of anthocyanin-rich foods is closely related to a lower risk of heart disease. And these beneficial plant compounds are generally concentrated in the skin of pears. The following 6 benefits of pears are shared.
1.Promotes gut health
Pears are an excellent source of soluble and insoluble fiber. A medium-sized pear (about 178 grams) contains 6 grams of fiber, which is about 22% of your daily needs. Soluble fiber provides food for healthy bacteria in your gut. , considered a prebiotic that boosts immunity. In a 4-week study, 80 adults with constipation who consumed 24 grams of pectin (fiber in fruit) per day had constipation relief and increased levels of healthy gut bacteria.
2.Has anti-inflammatory properties
Chronic or long-term inflammation can be detrimental to health and can even lead to heart disease and type 2 diabetes. Pears are rich in flavonoid antioxidants, which help fight inflammation and reduce the risk of heart disease and diabetes. Pears also contain a variety of vitamins and minerals, such as copper, vitamins C and K, which fight inflammation.
3.Help prevent lung cancer, stomach cancer, breast cancer
Pears contain a variety of compounds that may help fight cancer, such as anthocyanins and cinnamic acid. If fruits such as pears are included in the diet, they can prevent cancers such as lung, stomach and bladder cancer. Another survey shows that pears are rich in flavonoids, which can also help prevent breast and ovarian cancer. It is recommended that women eat more. However, this view needs further support, and don’t think of pears as a substitute for cancer treatment.
4.reduce diabetes risk
Pears (especially red varieties) can help reduce the risk of diabetes. In 2018, the Imperial College London School of Public Health released a study called “Diabetologia” of more than 200,000 subjects and found that eating 5 or more servings of anthocyanin-rich fruits (such as red pears), can reduce the risk of developing type 2 diabetes by 23%. Other experiments with mice have also shown that plant compounds in pear peel, including anthocyanins, have anti-diabetic and anti-inflammatory effects.
In addition, the fiber in pears slows down digestion, giving the body more time to break down and absorb carbohydrates, thereby regulating blood sugar levels and helping both prevent and manage diabetes.
5.boost heart health
The antioxidant proanthocyanidins in pears can reduce the stiffness of heart tissue and bad cholesterol, and increase good cholesterol. Pear peels contain an important antioxidant, quercetin, which has been linked to supporting heart health by reducing inflammation and lowering heart disease risk factors such as high blood pressure and cholesterol levels. A small study of adults with metabolic syndrome found that eating 2 medium-sized pears daily for 12 weeks improved high blood pressure and reduced waist circumference.
Eating white-fleshed fruits regularly reduces stroke risk?
Another 17-year study on the relationship between fruit consumption and cardiovascular disease, published in the European Journal of Epidemiology in 2015, recruited more than 30,000 female subjects, and found that eating 80 grams of fruit a day could reduce 6 -7% heart disease risk. In addition, regular consumption of pears and other white-fleshed fruits has been accused of reducing the risk of stroke. A 10-year study of more than 20,000 people in the Netherlands clearly pointed out that eating 25 grams of white-fleshed fruits a day will reduce the risk of stroke by 9%. .
6.slimming waist
Pears are low in calories, high in water, and high in fiber, making them a weight-loss bounty because fiber and water keep you full. In a 12-week study, 40 adults who ate 2 pears a day lost 2.7 centimeters in waist circumference; another 10-week study found that women who added 3 pears to their daily diet, The average weight loss is 1.9 pounds (about 862 grams), and the blood lipid status has also improved, which represents a healthy heart.
more content:Grapefruit Nutrition | 8 Benefits of Protecting Heart, Preventing Diabetes and Antioxidant, Lian Shiya Eat Grapefruit Lose 11 Pounds in 10 Days?
The article is reproduced with permission from “Hong Kong 01》
◎ Image source/Provided by Dazhi Image/shutterstock
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