You've heard the old saying, “an apple a day keeps the doctor away.” But did you know there's another fruit rivaling the benefits of your beloved Fuji or McIntosh apples? We’re talking about pears. Packed with nutrition, pears are not only brimming with vitamin C and potassium, they're also a great source of
fiber. Whether incorporated into your favorite dishes or savored just as they are, pears are a delectable and healthful choice.
Here’s everything you need to know to take advantage of the benefits of pears.
The Nutrition Benefits of Pears
Antioxidant support
If you typically reach for a peeler and remove the skin from your pears, you're missing out on some significant nutrition benefits. That's because the skin of a pear is rich in phytochemicals -- natural compounds that help protect healthy cells. Phytochemicals are antioxidants that work to neutralize free radicals and support a healthy inflammatory response in your body.
Micronutrient magic
The nutrition benefits of pears aren't just skin deep. Take a bite, and you’re getting nutrients like vitamin C and potassium, both essential for overall health and immune support. A single pear provides 7.8 mg, or 8% of the daily value, of vitamin C, offering powerful support to help bolster your immune system. Pears also contain 155 mg, or 3% of the daily value, of potassium, essential for fluid balance, muscle function and other important body processes.
Fill up on fiber
Pears aren't just loaded with phytochemicals and micronutrients beneficial for a healthier life; they also serve as a satisfying and delicious low-calorie snack. Feeling hangry? A medium-sized pear contains roughly 150 calories and a whopping 5.5 grams of filling fiber, making it a great snack for those seeking satiation or keeping an eye on food intake as part of a healthy weight management plan.
For context, to get the same amount of fiber in a single pear, you'd need to eat nearly two cups of cooked brown rice, three slices of whole wheat toast
or five cups of air-popped popcorn. Note that it’s important to consume the skin of the pear, as a significant portion of fiber is found there.
Also to note, the fiber in pears helps support overall digestive health, as well as heart health.
How to pick the perfect pear
Now that you're familiar with the nutrition and health benefits of pears, let's talk about how to select the perfect one. Whether you choose pears individually or in a pack, picking them at the peak of ripeness is key. To test for ripeness, gently press your finger against the pear's neck. If you feel some give, it's ripe for purchase.
Once home, store your pears at room temperature for optimal freshness. If your pears aren’t quite ripe yet, you can speed ripening by placing them in a brown paper bag with a banana.
When fresh pears are out of season,
canned pears are a suitable alternative. But take caution, as some canned pears contain added sugars like corn syrup, transforming a once nutritious fruit into an overly sugary snack. Instead, look for pears preserved in 100% fruit juice to minimize added sugars and maintain a richer nutrient profile.
Remember that canned pears don’t have skins, which is a primary source of fiber and phytochemicals. Despite this, canned pears remain a commendable choice when you're craving a healthy snack in a pinch.
5 ways to enjoy pears
- Pears on their own make a filling, nutritious snack. However, if you want to add some protein to your diet, combine them with nuts or cheese to maximize nutrition.
- If you’re big on breakfast, pears are naturally sweet, making them a delightful addition to morning meals like pancakes, oatmeal or shakes.
- For added flavor at dinner time, try incorporating pears into protein-rich dishes like chicken or pork for a sweet surprise.
- If you want something lighter, pears make an excellent addition to salads; incorporate them onto a bed of greens with other healthful offerings like maple, butternut squash, cranberries and walnuts.
- Pears go perfectly in mocktails if you enjoy a little bubbly without the buzz. Flavors like ginger, raspberry and muddled herbs combine well with this versatile fruit in a refreshing and healthy beverage.
If you're not already at the market picking out the perfect pear or planning your next weeknight meal on Pinterest, what are you waiting for? Have questions about this flavorful and nutritious fruit? If you're seeking guidance on incorporating more fruits or fiber into your diet,
schedule a virtual appointment with a Kroger Health Dietitian today.
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