Pear Nutrients
Pear Nutrients
Pears have a Nutrivore Score of 145, which makes them a low nutrient-dense food. They are particularly rich in polyphenols, dietary fiber, and copper.
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With its distinctive shape, the pear is a sweet, juicy fruit, which brings joy to all who &#;pear-take&#; in it! (Hyuck) Not only are pear trees grown for their delicious fruit, but also ornamentally for their beautiful blossoms which are associated with purity, hope, longevity and lasting friendship &#; and are among the first to bloom each year, welcoming in spring.
Pears are related to apples and roses!
All pears belong to the genus Pyrus in the sub-family Pomoideae within the plant family Rosaceae (AKA the rose family &#; that&#;s right, pears are related to roses!) Pears, like apples, are classified as &#;pomes&#; &#; a type of fruit with a tough core containing several small seeds and a fleshy, edible outer layer. This fruit originated in Central Asia (present-day Western China) and has been cultivated since pre-historic times. In fact, there is evidence of cultivation in China as early as 2,000 BC, where pears were additionally used as a traditional folk remedy to treat various ailments. This fruit was also cultivated in Europe where it was enjoyed by the Romans who introduced them into Britain, before they made their way to North America in the 17th century.
There are over 3,000 varieties of pears world-wide, though only about 100 are grown commercially, and just 3 species account for the majority of fruit production (European, Chinese white, and Asian pears).
Today, there are over 3,000 varieties world-wide, ranging in shape and taste &#; some are best eaten raw, while others are &#;pear-fect&#; for cooking! Of these thousands of varieties, only about 100 are grown commercially. In fact, three species account for the majority of edible fruit production including the European pear, cultivated mainly in Europe and North America (with popular varieties such as Bartlett, Bosc, and D&#;Anjou), the Chinese white pear, and the Nashi pear (also known as Asian or apple pear because of its shape and texture), the last two being popular in eastern Asia. In the US, the main varieties grown include Green and Red Anjou, Bartlett and Red Bartlett, Bosc, Comice, Forelle, Seckel, Starkrimson, and Concorde; roughly 60% of the crop is sold for fresh consumption and 40% is used for processing. Americans only consume an average of 2.79 pounds fresh pears each year, but that value roughly doubles when accounting for all pear-products consumed.
Nutrivore Score for Pear &#; 145
Pears have a Nutrivore Score of 145, making them a low nutrient-dense food. Plus, they are a low-calorie-density food; the calorie count of pears is 80 calories per cup!
Per serving, pears are an excellent source (20-50% daily value) of polyphenols; and a good source (10-20% daily value) of copper and dietary fiber.
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Pear Nutrition Facts
One serving of pears is standardized to 1 cup, sliced or about 140 grams (4.9 ounces). A typical small pear (140 grams) is roughly equivalent to 1 serving, while a medium pear (178 grams) is equivalent to a little more than 1 1/4 servings and a large pear (230 grams) corresponds to a little less than 1 2/3 servings of pear.
Pear Nutrition Facts Per Serving
Pear, rawNutrivore Score: 145Nutrient Density: LowServing Size: 1 cup, sliced (140 grams)Protein: 0.5 gramsNet Carbohydrates: 17.0 gramsCalories: 80Total Fat: 0.2 gramsDietary Fiber: 4.3 gramsCarbohydrates Amino Acids Fats Minerals VitaminsPear Nutrition Varies With Processing
The Nutrivore Score of pears varies based on how they have been processed. For instance, canned and dried pears are conveniently available year-round, but it&#;s important to remember that studies show polyphenols and fiber are concentrated in the skin so we benefit most from eating pears unpeeled.
NUTRIVORE SCOREPears, canned, water pack, solids and liquids138Pears, dried, sulfured, stewed, without added sugar761Pears, dried, sulfured, uncooked721Pears, raw1451Nutrivore Score may be higher since 10 to 25% of data is missing.Pear Nutrition Varies With Variety
There are over 3,000 varieties of pears world-wide, ranging in color, flavor, shape, size, and nutrient profile which means their Nutrivore Scores vary as well. While only about 100 types are grown commercially and just 3 species account for those widely available for mass consumption, we benefit most from including different varieties in our diet, so it&#;s worth trying new types if you have the chance!
NUTRIVORE SCOREAsian pears, raw621Bartlett pears, raw132Bosc pears, raw147Green anjou pears, raw125Pears, raw145Red anjou pears, raw135Health Benefits of Pear Nutrients
Let&#;s take a closer look at all of the best and excellent source of nutrients found in a 1-cup serving of pear and see how they benefit our health.
Pears Provide 266.1 mg of Polyphenols
Pears are an excellent source of polyphenols, providing 266.1 mg of polyphenols per 1-cup serving!
Since so much of the polyphenol content of pears is concentrated in the skin, it&#;s important to eat pears unpeeled&#;and also to consume them whole, rather than juiced!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants&#;preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
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Even though pome fruits (aka members of the apple family) aren&#;t particularly nutrient-dense, they ap-pear-antly still deliver impressive health benefits! How pear-fect! (Hyuck)
Eating two or three servings of fruit per day is optimal from a health perspective. A systemic review and meta-analysis looked at how all-cause mortality was impacted by varying intakes of 12 different food groups: whole grains and cereals, refined grains and cereals, vegetables, fruits, nuts, legumes, eggs, dairy products, fish, red meat, processed meat, and sugar-sweetened beverages. This analysis revealed non-linear relationships between how much of a particular food group we eat and how it impacts our health. While the results revealed no upper limit to the benefits of vegetable intake, the sweet spot for fruit intake was 300 grams daily. Intakes of fruit over 400 grams per day were not as beneficial as 300 grams, but the good news is that even intakes of 600 grams of fruits per day was superior to no fruit at all! This sweet spot for fruit intake translates to 2 to 3 servings of fruit daily.
And a review similarly concluded that two to three servings of fruit daily was optimal for reducing risk of cardiovascular disease, type 2 diabetes, obesity, chronic obstructive pulmonary disease, chronic constipation, and inflammatory bowel disease.
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Fruit makes a convenient snack, a healthy dessert, a whimsical addition to salads, and a sophisticated flavoring agent in the form of salsas, jams, and chutneys. A serving is standardized to 1 cup chopped for raw vegetables and fruits (typically translates to 1/2 cup to 2/3 cup once cooked). Learn more in Importance of Vegetables and Fruit
Animal studies suggest that pears could help protect against ulcers, regulate alcohol metabolism, and reduce blood lipids.
Observational studies have shown that apple or pear consumption significantly lowers the risk of cardiovascular disease mortality, stroke, type 2 diabetes, and all-cause mortality, while animal studies suggest that pears could help protect against ulcers, regulate alcohol metabolism, and reduce blood lipids.
It&#;s always best to mix up the fruit and veggies you eat day to day (aiming for a wide variety of different vegetables and fruits throughout the week), and pears definitely have a place at the table.
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Everything There is to Know About Pear Nutrition
Pear Nutrition Facts
Pears are among the most cultivated and most popular fruits in the world,1 and not just because they&#;re delicious. This humble little fruit supports a healthy heart and an active lifestyle, read on to learn why.
No-nonsense Nutrition: Heart-healthy and deliciously nutrient-dense
Nutrient-dense pears offer more nutrients for fewer calories, plus no sodium, fat, or cholesterol. For only 100 calories in a medium sized pear (about 166 grams), each pear packs in 21% daily value for fiber, 8% Vitamin C, 4% potassium, and a whole host of health benefits.
Fiber Powerhouse!
Pears rank higher than almost any fruit when it comes to dietary fiber, with 6 grams or 21% daily value in just one pear. For the value of fiber, look no further than your gastrointestinal tract and the helpful bacteria that live there! Fiber helps maintain balance, regularity, and reduces the risk of colorectal cancer. Dietary fiber also slows digestion in the upper gastrointestinal tract, so you feel fuller longer, and slows absorption of sugars, reducing sugar spikes and cravings.
Heart-healthy Potassium
Potassium is necessary for muscle contractions, including a regular heartbeat. Each medium pear is sodium-free but contains about 190 mg of potassium (4% daily value), a combination that supports a healthy heart!
Bring on the Vitamin C
Vitamin C is an important nutrient and strong antioxidant, and a little goes a long way! This powerful vitamin strengthens the immune system, heals wounds and bruises, builds strong bones and teeth, and even aids iron absorption. One medium pear provides 8% of your daily need for vitamin C!
Free of saturated fat, cholesterol, added sugars, and sodium
Eating less saturated fat, added sugar, and sodium may reduce risk for chronic illnesses, such as heart disease, high blood pressure, and weight gain. But, average intakes are higher in all age groups for US men and women than the - Dietary Guidelines recommend. Simply swapping out one processed food for one pear each day can increase nutrient intake while decreasing saturated fat, cholesterol, added sugars, and sodium!
Polyphenol Phenom
Pears contain a network of phytonutrients &#; antioxidants concentrated in the peel. The humble pear packs a punch with polyphenols (especially flavonoids, like anthocyanins), anti-inflammatory terpenoids, and vitamin C that fend off damaging free radicals that can cause cancer, heart disease, and brain dysfunction!
Simple, Wholesome
Americans don&#;t eat enough fruit; only 12% of adults2 and 9% of teens3 meet fruit recommendations. About 80% of Americans do not meet recommendations for fruit consumption. The - Dietary Guidelines recommend all Americans consume 1.5 to 2 cups of fruit each day for better health and longevity. Pears are available year-round! Simply eating one medium-sized pear each day meets half this requirement!
Widespread Availability
Pears are among the most cultivated and most popular fruits in the world, and not just because they&#;re delicious! Pears from Oregon and Washington make up 88% of the pears you see in the grocery store year-round.
But don&#;t pears contain sugar?
Pears are a nutrient-dense, complex carbohydrate that contain sugars necessary for energy and tissue function &#; particularly the brain. In fact, according to the National Academy of Science, the brain alone needs at least 130 grams of carbohydrates each day, preferably from fruit, vegetables, and grains. And the fiber in pears helps limit sugar spikes for a steady supply of energy!
Don&#;t Weight
These plump little beauties won&#;t plump your waistline. In a nationally representative sample, people who consumed pears (approximately one per day) had higher diet quality, lower body weight, and were 35% less likely to be obese.4
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