Fresh Pears, A Healthy Choice

A Healthy Choice
Nutrition Information
Research

Pears are one of the ancient fruits, with a history that pre-dates Christianity by 2,000 years. Some of the earliest writings place pears origin in China, and there are records of pear orchards in Greece in Homer's time. Homer aptly referred to them as a "Gift from the Gods". Pears arrived in the United States with European settlers in the 1700's. (1) For more on pear history see http://www.usapears.com/pears/history.asp.

Pears belong to the species Pyrus communis. Today, most pears grown in the United States are grown in the Pacific Northwest, because of the ideal climate. For more info on growing pears see: http://www.usapears.com/pears/growing.asp)

Mother Nature protected the easily bruised pear by making it better when picked while firm. Unlike most fruit, pears improve in both texture and flavor after they are picked. Store unripe pears at room temperature, ripe pears may be refrigerated. (2)

Pears come in a variety of shapes, sizes and colors, try them all to find your favorite!
Click here to learn more about the types of pears grown in the USA.

Nutrition Facts

Pears are a healthy choice! As a fruit, fresh pears have no cholesterol, sodium or saturated fat. They offer a natural, quick source of energy, due to the presence of natural sugars. Pears are nutrient dense- they are high in fiber, a good source of vitamin C and provide the important mineral potassium all for under 100 calories per medium pear. Pears are loaded with flavor, and best of all, come in their own nutritious, edible packaging, which makes them an easy choice for consumers on the go. To view detailed nutrition information provided by the National Agriculture Library, click here.

Pears Provide Fiber

One medium sized pear (166 grams, about the size of a baseball or approximately 2 ½ per pound) contains approximately6 grams of dietary fiber or about 24% of the recommended amount for persons on a 2,000-calorie diet. Pears are an excellent source of dietary fiber (according to U.S. Food and Drug Administration (FDA) guidelines). Fiber does not contribute calories, and is a necessary part of a healthy diet. About 41% of the fiber in pears comes from pectin, a carbohydrate found in the cell wall of plants. Much of the fiber found in pears is soluble fiber, which forms a gel when mixed with liquid and helps to maintain regularity.

In addition, soluble fiber reduces blood cholesterol levels, which may help reduce the risk of heart disease. (3) In a Harvard University study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. A related Harvard study of female nurses produced similar findings. (4)

Type 2 diabetes is the most common form of diabetes, but there are several factors that may help lower the risk. These are lifestyle changes such as maintaining a healthy body weight, being physically active and not smoking. Some research points to another factor that might help lower the risk of type 2 diabetes, a high-fiber diet. Both the male and female nurses studies at Harvard found that diets high in fiber were linked to a lower risk of type 2 diabetes. (4)

Fiber may help maintain a healthy weight. Studies at Penn State University indicate that increasing fiber consumption increases satiety, reduces hunger and decreases energy intake. (12)

Dietary guidelines suggest that we should eat 20-35 grams of fiber each day including both soluble and insoluble. Of the total, 5-10 grams of soluble fiber is recommended. For children over age two, the recommended intake of total dietary fiber is the child's age plus 5 grams. (4) One medium pear with the skin is an excellent way to get the soluble fiber the body needs!

For more info on fiber - Pear related research

Potassium

A medium pear contains 198 mg of potassium. Although it is an important mineral lost easily through dehydration or perspiration brought on by active lifestyles or strenuous exercise, potassium is necessary for maintaining heartbeat, muscle contraction, nerve transmission, as well as carbohydrate and protein metabolism. Replenish lost potassium by eating fresh vegetables, fruits or legumes with high amounts of potassium- pears are an excellent choice. (5) Though the current recommended daily value for potassium is 3500 mg, in a recent report, the Institute of Medicine at the National Academies recommends that Americans consume 4,700 grams of potassium each day. The report also emphasizes that getting enough potassium is critical for those at high-risk, such as people with heart disease, high blood pressure or diabetes. (6)

For more information on potassium - Pear related research

Vitamin C

One medium size pear provides 7 mg or 10% of the RDV for Vitamin C. As one of the antioxidant vitamins, Vitamin C is essential for normal metabolism and tissue repair, helping prevent free radical damage (resulting from the destructive by-products of the body's metabolic processes or exposure to other external/environmental stresses). Vitamin C improves the immune system and promotes healing of cuts and bruises and guards against a number of infectious diseases. (5)
In a recent study published in the Journal of the American College of Nutrition, vitamin C was shown to reduce levels of C-reactive protein, a marker of inflammation and chronic disease risk in humans. (7)

For more info on Vitamin C and phytochemicals - Pear related research.

Phytochemicals

Research by the United States Department of Agriculture indicates that pears contain phytochemicals, and have a high ORAC rating. A phytochemical is a natural plant substance that works with nutrients and dietary fiber to protect against disease. Research suggests that phtyochemicals, working together and with other nutrients found in fruits, vegetables and nuts may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts and urinary tract infections. (8)
ORAC (Oxygen Radical Absorbance Capacity) is a way of expressing a measure of the antioxidant activity of food. ORAC measures antioxidant power. Antioxidants help prevent damage caused by free radicals, which are by-products of reactions between oxygen and foods when energy is created. Free radical damage increases when diets are antioxidant-poor; with calorie intakes in excess of need; with smoking, alcohol, and use of drugs; and during aging and illness. Free radicals 'eat up' antioxidants, which should be replaced by eating foods high in antioxidants in order to prevent disease. The ORAC rating gives some idea of how much antioxidant power a food has. (9)

Selecting and Storing Fresh Pears

To learn all about how to select and store fresh pears, click here.

Five a Day?

Most nutritionists recommend five or more servings of fruit and vegetables per day. But what about fruit? For people consuming about 1600 calories daily, such as children 2-6, most women, and some older adults, two servings is recommended. For older children, teen girls, active women, and most men who consume about 2200 calories daily, 3 servings are recommended. Teen boys and active men, who consume approximately 2800 calories, should include 4 servings of fruit daily. Pears are a healthy choice for all! (11)

Easy Ways to Add Pears to Your Menu

For breakfast: Slice ripe juicy pears into warm oatmeal, or puree with yogurt into a pear smoothie.

For a snack: Eat pears out of hand just as you would an apple - peel and all, or slice them and place on top of a toasted bagel with cream cheese or peanut butter.

For lunch: A quick twist on a classic, add pears to a mixed greens salad with blue cheese dressing and walnuts.

For dessert: Bake pears as you would apples, with a sprinkle of cinnamon sugar for a sweet, satisfying low calorie treat.

References

1. Rolce Redard and Senior, Dorrit Speyer Payne. Cooking with Fruit. New York: Crown Publishers, 1992.
2. Herbst, Sharon Tyler. Food Lover's Companion. Hauppauge, New York: Barron's Educational Series, Inc., 2001.
3. American Dietetics Association. Fiber Facts: Soluble Fiber and heart disease. http://webdietitians.org/Public/NutritionInformation/92_11809.cfm
4. Harvard School of Public Health. Fiber. http://www.hsph.harvard.edu/nutritionsource/fiber.html
5. Centers for Disease Control and Prevention. Fruit of the Month, Fresh Pears. http://www.cdc.gov/nccdphp/dnpa/5aday/month/pdfs/Pears.pdf
6. Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for Water, Potassium, Sodium, Chloride, and Sulfate, 2004. http://books.nap.edu/books/0309091691/html/index.html
7. Journal of the American College of Nutrition. April 2004.
8. About Produce Web site, supported by the Produce Marketing Association and the Produce for Better Health Foundation. http://www.aboutproduce.com
9. Produce for Better Health Foundation. http://www.5aday.com
10. Fruits: Sweet additions to a healthy diet. Mayo Clinic. http://www.mayoclinic.com/invoke.cfm?id=NU00251
11. United States Department of Agriculture, Center for Nutrition Promotion and Policy. Dietary Guidelines, 2000. http://www.usda.gov/cnpp/dietary_guidelines.html
12. Rolls, Barbara J., Ello-martin, Julia A., Carlton Tohill, Beth. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutrition Review, Vol 62, No. 1 January 2004

Links to additional information
1. The Center for Nutrition Policy and Promotion www.usda.gov/cnpp
2. The White House Health Initiative, "Healthier U.S." www.healthierus.gov
3. National Cancer Institute's 5-a-day-program www.5aday.gov
4. The Produce for Better Health Foundation www.5aday.com
5. The Produce Marketing Association www.aboutproduce.com
6. The National Institute of Health Information Site http://health.nih.gov/