The Health Benefits of Pears
Pears are a delicious source of fibre, vitamin C, vitamin K, potassium and copper, plus antioxidant flavonoids such as quercetin, which are concentrated in the skin.
Wellness
Pears are one of the most loved fruits around the world for their sweet, juicy flesh and gentle nutrition. Here is what they bring to a balanced diet:
Digestive health A medium pear has around 5 to 6 grams of fibre, one of the highest of any common fruit, which keeps you regular and feeds your good gut bacteria.
Heart health Soluble fibre (pectin) helps lower LDL cholesterol, and potassium supports healthy blood pressure. Diets rich in fruit like pears are linked with a lower risk of heart disease and stroke.
Blood sugar Pears have a low glycaemic index, so they cause a gentle rise in blood sugar, making them a great fruit for people managing diabetes.
Antioxidants Vitamin C and flavonoids help protect your cells from everyday oxidative stress. Keep the skin on for the most benefit.
Immune health Vitamin C supports the normal function of your immune system.
Bone health Pears provide vitamin K and a little boron, both involved in healthy bones.
Gentle on the tummy Pears are rarely allergenic, which is why stewed pear is a classic first food for babies from around six months. (People with fructose malabsorption or following a low-FODMAP diet may need to limit them.)
Beauty
Collagen support Vitamin C helps your body make collagen for firm, healthy skin, and pears’ high water content supports hydration.
Weight management
A medium pear has around 420 kJ (100 calories) and plenty of fibre, keeping your belly feeling full between meals and less likely to reach for empty-calorie snacks.
Cooking with pears
For a packable, power-punching lunch, toss together a savory-sweet gourmet salad comprised of a few large handfuls of baby arugula leaves, 100 g of crumbled blue cheese, a thinly sliced pear and a 1-2-3 homemade Maple-Dijon vinaigrette to please your palate and tantalise your senses
Char grill pears quartered and fill the center with goats curd and herbs for a delectable tapas style dish
Pickle in Cider vinegar, bay leaves, honey and black peppercorns for an excellent accompaniment to charcutiere plates
Poach in saffron with orange blossom and lemon zest serve with cardamom spiced yoghurt
Pears make for a tantalizing and highly complimentary side dish to any herb crusted lean white protein, especially when combined with cubed sweet potatoes and chopped sweet onions. Just toss the veggies with rosemary, sage, salt and pepper and roast right along with the protein
For a sumptuous dessert, make a luscious pear tart. Buy & bake quinoa wraps in your tart mould on 160c until crispy and fill with blend of 3 sliced pears that have been cooked until soft with 1 tablespoon of lemon juice, 1 tablespoon of cornflour, 2 tablespoons of coconut sugar, 1 tablespoon toasted flaked almonds and a pinch of cinnamon. Serve with a scoop of brown bread ice cream & coconut yogurt
“Home-grown pears are best eaten in the bath – they’re so juicy, it’s the easiest way to stay clean.” ~Mitchell Beazley
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
