Pears offer protection against several chronic conditions

ISLAMABAD: Pears are nutrient-dense, plant-based foods that may support weight loss and offer protection against several chronic conditions.

These bell-shaped fruits, eaten either crisp or soft, have been consumed since ancient times and remain widely enjoyed today.

It also offers small quantities of folate, provitamin A, and niacin. These contribute to cellular function, energy production, skin health, and wound healing. Pears are a good source of copper and potassium—important for immunity, nerve function, and heart health.

Polyphenol antioxidants are present in significant quantities, particularly in the peel, which contains up to six times more than the flesh.

Supports digestive health

Pears are high in both soluble and insoluble fibre. These aid digestion by softening and increasing the bulk of stool, thereby supporting regular bowel movements. The presence of pectin—a soluble fibre—has been associated with improved gut health and immune function. For maximum benefit, the skin should be consumed.

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Rich in plant compounds

Pears contain various plant compounds, which give them their colour and offer additional health benefits. Anthocyanins, responsible for red hues, may benefit heart health and protect against certain cancers. Green pears contain lutein and zeaxanthin, which support vision, particularly with ageing. The majority of these compounds are found in the peel.

Anti-inflammatory effects

Flavonoid antioxidants present in pears may reduce inflammation and lower the risk of chronic illnesses such as heart disease and type 2 diabetes. Pears also contain vitamin C, known to contribute to inflammation reduction.

Potential anticancer properties

Compounds such as anthocyanins and chlorogenic acid found in pears have been linked to protective effects against some forms of cancer. Studies suggest diets rich in fruit may lower the risk of lung, stomach, breast, and ovarian cancers. Pears should not, however, be considered a substitute for medical treatment.

May reduce diabetes risk

Red pear varieties may contribute to a lower risk of diabetes. The fibre slows digestion, allowing for better regulation of blood sugar levels.

Promotes heart health

Pears may improve heart health through procyanidin antioxidants, which can reduce heart tissue stiffness, lower LDL cholesterol, and raise HDL cholesterol. The peel contains quercetin, an antioxidant associated with reduced inflammation and improved heart health.

A study involving 40 adults with metabolic syndrome reported lower blood pressure and waist circumference after consuming two pears daily for 12 weeks.

Aids in weight management

Low in calories and high in fibre and water, pears may support weight loss by promoting satiety. In one study, participants who ate two pears per day over 12 weeks lost a measurable amount of waist circumference.

Versatile and accessible

Pears are available throughout the year and widely accessible. They can be eaten raw or added to porridge, salads, and smoothies. Cooking methods such as roasting or poaching are also common. Pears complement meats such as pork or chicken and pair well with ingredients including cinnamon, nutmeg, cheese, lemon, and chocolate. For nutritional benefit, the skin should be consumed.