There are many different types of pears. According to a paper published in Nutrition Today in 2015, there are around 100 types of pears in the world. Among them, pears are rich in fiber and contain a variety of plant compounds, which n important for maintaining heart health. Here are the health benefits of pears 6. If you want to get more nutrients and improve antioxidant power, remember to eat them with the skin on.
Pears take care of the heart and help cholesterol metabolism Eating with the skin is more nutritious
Pears are rich in important minerals such as 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 skin contains 6 times more polyphenols than the pulp.
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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 allowance): 12%
Vitamin K (recommended daily allowance): 6%
Potassium (recommended daily allowance): 4%
Copper (recommended daily allowance): 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 a high intake of anthocyanin-rich foods is closely associated with 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 fibre. A medium-sized pear (about 178 grams) contains 6 grams of fibre, which is about 22% of your daily needs. Soluble fiber provides food for healthy bacteria in your gut , is considered an immune-boosting prebiotic. In a 4-week study, 80 adults with constipation who ate 24 grams of pectin (fiber in fruit) a day experienced constipation relief and increased levels of healthy gut bacteria.
2.It has anti-inflammatory properties
Chronic or long-term inflammation can be harmful 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. heart 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 can 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 cancer and ovarian cancer. It is recommended that women eat more. However, this opinion needs further support, and do not think of pears as a substitute for cancer treatment.
4.reduce the risk of diabetes
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 portions 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 skin, 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 to prevent and control diabetes.
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5.promote heart health
The antioxidant proanthocyanidins in pears can reduce heart tissue stiffness and bad cholesterol, and increase good cholesterol. Pear skin contains 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 every day for 12 weeks improved high blood pressure and reduced waist circumference.
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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 per day could reduce heart disease 6 – 7%. 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 indicated that eating 25 grams of white-fleshed fruit per day reduces the risk of stroke by 9%.
6.lose weight
Pears are low in calories, high in water, and high in fiber, making them a weight loss booster 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 blood lipid status has also improved, which represents a healthy heart.
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Article reproduced with permission from “Hong Kong 01”
◎ Image source/Provided by Dazhi Image/shutterstock
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