Boost Your Health with Pears

Bite into a juicy pear this December during National Pear Month. Pears are a popular pick in the fall and winter months when they are in season and readily available in most grocery stores. These fruits are versatile in the kitchen and contain nutrients favorable for cardiovascular health and prevention of type 2 diabetes.

Let’s get familiar with the pear. There are many varieties including the common Anjou, Bartlett, and Bosc. Some varieties, such as Asian or Nashi pears, look similar to apples. They can easily be added in to a variety of recipes including soup, salads, and smoothies. You’ll want to be incorporating pears into your life once you know more about the nutrients and health benefits they provide.

Pears are low in calories, contain no fat, cholesterol, or sodium, and are packed with nutrients. A medium pear contains around 6g of fiber and 7mg of vitamin C. Fiber is well known for its role in reducing the risk for heart disease and certain cancers. Keep in mind that most of the fiber in a pear is found in the skin and that removing the skin for a recipe will eliminate the bulk of the fiber. Vitamin C aids in cell growth, immune function, and disease prevention. Potassium can be found in pears and can play a role in reducing blood pressure.

Are you wondering how pears can help reduce the risk of type 2 diabetes? Certain pears contain anthocyanin flavonoids which are the pigments in red, purple, and blue fruits and vegetables. Flavonoids have been studied for their influence on insulin sensitivity. One study found that people who consumed more anthocyanin-rich foods such as blueberries, pears, and apples had a lower risk of developing type 2 diabetes.

Try to include pears in your meals this month to reap the benefits of these sweet fruits. They can be used at breakfast with your oatmeal, at lunch in a salad, during dinner in soup, or baked in a pie for dessert!

Your turn to take action: If you’ve never tried pears now is the time to pick some up from the market! Try out a few recipes and share your favorite way to prepare pears.

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