As a registered dietitian nutritionist and self-proclaimed foodie, I love pears because they’re both nutritious and delicious. Many might not know the nutritional benefits of pears, but they are a powerful fruit with a variety of uses.
Pear Nutritional Benefits
Did you know that one medium pear packs in 21% of the daily value for fiber, 8% Vitamin C, and 4% potassium?! That’s almost ¼ of your daily fiber needs! Fiber is important for managing your blood sugar levels, keeping you full and satiated, and supporting your gastrointestinal health. That’s right, fiber helps keep you regular and it helps reduce the risk of colorectal cancer.
Vitamin C is an antioxidant that helps support the immune system, is essential for healing, and helps with iron absorption. Vitamin C isn’t the only antioxidant that pears boast, the peel (or skin) of the pear is packed with polyphenols (especially flavonoids, like anthocyanins), which help protect against damaging free radicals that are associated with chronic disease.
Potassium is essential for maintaining fluid balance, supporting the nervous system, and controlling muscle contractions, like your heartbeat! It also plays an important role in lowering blood pressure.
Nutritional Pear Recipes
Beyond the nutritional benefits of pears, they are crisp, sweet, and buttery, lending themselves to both sweet and savory dishes! Try them in a Harvest Buddha Bowl, Healthy Crock Pot Soup, or Chai Pear Kombucha. Pears are great in baked goods, tarts, salads, smoothies, compotes, or sautéed with pork chops.
My most recent favorite way to use pears is with my pumpkin pear bread. Think dense, moist pumpkin bread with cozy warming spices like cinnamon, nutmeg, and ginger, studded with sweet, juicy pears, and pecans if you like a satisfying crunch and nutty flavor. Perfectly delicious as is but extra tasty when served warm or toasted with a schmear of butter.
Bake a loaf to serve at your next holiday party or for a weekend brunch at home and don’t forget to leave a review!