2023-09-12 11:50:00
Pears, with their high fiber content and anthocyanin-rich skin, may help reduce the risk of diabetes. Which part of a pear is the most nutritious? (Shutterstock)
Pears are a beloved and iconic fruit, ripe for harvest in late summer to mid-autumn. Not only is it delicious, it is also rich in medicinal properties and has been widely used as food and medicine for thousands of years. So, according to modern research, what cancers can be prevented by eating pears? What are the benefits for the heart? Why can type 2 diabetes be prevented? Which part of the pear has the most nutrients?
Pears are rich in nutrients. Most of the nutrients are in the peel.
Pears (scientific name: Pyrus communis) originate from the foothills of the Tianshan Mountains in western China and belong to the Rosaceae plant family, to which our favorite fruits such as apples, plums, cherries and peaches belong. Because pear trees are cold-tolerant, they can be harvested year-round in many regions of the world and are now grown on nearly every continent on earth.
Pears are rich in vitamin C, vitamin K, copper, potassium, manganese, folic acid and magnesium and other nutrients. In addition, it is also very low in calories, with a medium-sized pear (regarding 178 grams) containing regarding 100 calories, 0.2 grams of fat, less than 1 gram of protein, regarding 27 grams of carbohydrates, and regarding 5.5 grams of fiber.
Pears are rich in antioxidants, which can effectively remove free radicals in the body and help prevent oxidative stress that damages DNA and accelerates aging.
Additionally, pears are rich in several phytonutrients, including a flavonoid that reduces inflammation. This flavonoid has been linked to some of the most devastating diseases, including cancer, diabetes, heart disease, rheumatoid arthritis and Alzheimer’s disease.
Pears are also an excellent food source of polyphenols, which help protect us once morest certain cancers, cardiovascular disease, and neurodegenerative diseases.
There are more than 3,000 varieties of pears worldwide, but only 10 varieties are grown commercially in the United States. Each variety has unique color, flavor and texture, providing a different taste experience. Many of the phytonutrients and other antioxidants found in pears are found in their skins, so eating them with the skin on is the best way to maximize their health benefits.
There are regarding 10 varieties of pears commonly available in the U.S. market, including Bartlett, Anjou (green and red), Bosc, and Asian.
Most of the phytonutrients and other antioxidants found in pears are found in their peel. (Shutterstock)
3 powerful benefits of pears
Pears are rich in nutrients and have at least three major effects on the human body that have been proven:
Efficacy 1. Rich in anti-cancer effects
Pears contain cancer-fighting compounds, including anthocyanins. according to”british journal of pharmacology》A review, anthocyanins are water-soluble flavonoids with multiple pharmacological effects, including prevention of cardiovascular disease, obesity control, and anti-tumor activity.
In addition, pears also containChlorogenic acid, this compound has anticancer activity. Chlorogenic acid can exert anti-cancer effects by inhibiting the cell cycle, inducing apoptosis (normal cell death), and inhibiting cancer cell proliferation.
Having enough fruit in your diet, including pears, can help protect us once morest certain cancers, especially those of the lungs and stomach.
one itemmeta-analysisstudied the association between fruit and vegetable intake and lung cancer risk and found that increasing fruit intake may help reduce lung cancer risk in smokers. The authors concluded that these studies have important public health implications for preventing lung cancer through diet.
Another item for 25ResearchA pooled analysis of data was conducted to examine the association between fruit and vegetable intake and gastric cancer risk. The results also found that people who consumed more fruit had a lower risk of gastric cancer.
Some studies suggest that flavonoid-rich fruits like pears may be beneficial forHormone-related cancersProtective once morest breast, ovarian, endometrial, thyroid, prostate and testicular cancers.A systematic review andmeta-analysisIncreased intake of flavonoid-rich foods, such as pears, has been shown to reduce breast, ovarian, and endometrial cancer risk.
Pears contain anti-cancer compounds. The picture shows pears stewed with rock sugar. (Annie Gong/The Epoch Times)
Effect 2. Improve heart health
Pears contain a variety of nutrients and substances that are very beneficial to maintaining heart health, including:
●Rich in dietary fiber
The rich dietary fiber contained in pears is important for lowering cholesterol and other fats and helps protect us from cardiovascular diseases.
● Antioxidant glutathione
The antioxidant glutathione, found in pears and other fruits, can help prevent high blood pressure and stroke.in one itemResearchparticipants who received glutathione and acetylcholine infusions not only increased the diameter of their blood vessels, but also increased blood flow, which combined to significantly reduce coronary heart disease risk factors.
● Pectin
The pectin in pears is a type of water-soluble fiber found in most plants. Not only does it help lower cholesterol levels, it also helps keep your intestines smooth and improves digestion.
An article published inAmerican Journal of EpidemiologyA prospective study in the US found that high intakes of fruits and vegetables were associated with a reduced risk of all-cause mortality, cancer and cardiovascular disease following following adults for up to 15 years.This study believes that consuming 5 to 9 servings of fruits and vegetables every day is beneficial to health.
● Quercetin
The skin of pears contains an antioxidant called quercetin, which is a natural pigment found in many fruits and vegetables. Quercetin has many health benefits, especially for heart health. The flavonoids have been shown to have beneficial effects on hypertension, inflammation,diabetesandvascular diseaseIt has beneficial effects and protects the body from free radical damage, which is linked to many chronic diseases.
Pears contain a variety of nutrients and substances that are very beneficial to maintaining heart health. The picture shows Korean pears. (Shutterstock)
Effect 3. Reduce the risk of type 2 diabetes
Pears have a lower glycemic index, which means they have less of an impact on blood sugar. Other low glycemic index foods include green vegetables, most fruits, chickpeas and lentils.
A 20-year study of 9,665 U.S. adults aged 25 to 74Research, aimed to determine whether there is an association between fruit and vegetable intake and the development of type 2 diabetes. Researchers found that consuming five or more servings of fruits and vegetables per day significantly reduced the risk of developing diabetes.
Pears, with their high fiber content and anthocyanin-rich skin, may help reduce the risk of diabetes.Anthocyanins give the skin of pears their specific color, esp.red varietypears. Because pears have high fiber and low carbohydrate content, they gradually release sugar into the bloodstream, meaning people with diabetes can enjoy this sweet fruit without negatively affecting blood sugar levels.
A large-scale study published in the American Journal of Clinical Nutrition followed more than 200,000 people and examined the relationship between dietary intake of flavonoids (such as flavonols and anthocyanins) and the risk of type 2 diabetes in U.S. adults. correlation between. At the start of the study, the participants were free of diabetes, cardiovascular disease, and cancer. Researchers found that consuming anthocyanin-rich foods, particularly blueberries, apples and pears, was associated with a lower risk of type 2 diabetes.
Pears, with their high fiber content and anthocyanin-rich skin, may help reduce the risk of diabetes. The picture shows one of the most common pear varieties in the United States—Bartlett pear. (Shutterstock)
【summary】
Pears are rich in nutritional value and provide us with protection once morest many common diseases. Not only does it help reduce inflammation and improve digestion, it can also aid in weight loss. Rich in vitamin C, pears help strengthen the immune system, while their low-fat and low-carbohydrate properties make them an excellent source of dietary fiber.
Pears can be eaten in many ways, including poaching, roasting, and even made into a variety of delicious desserts. Of course, you can also pick pears directly from the tree and eat them fresh.The only thing to note is that many of the phytonutrients and antioxidants are found in the peel of pears, so consider keeping the peel and making sure to wash it thoroughly before eating.
For the English report, please see the English version of The Epoch Times:Pears: Nature’s Free-Radical Fighters for Cancer, Diabetes, and Heart Disease。
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Editor in charge: Li Fan
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