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Diet and Nutrition 2023

6 benefípears and how to consume (with recipes)

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6 benefípears and how to consume (with recipes)
6 benefípears and how to consume (with recipes)

Pear is a fruit with good amounts of pectin, a type of fiber that increases the volume of stools and stimulates natural bowel movements, facilitating the elimination of stools and thus helping to fight constipation.

Because it contains good amounts of fiber, pears also slow down food digestion, prolonging satiety and decreasing the desire to eat, facilitating weight loss.

There are different types of pears, such as Williams, Portuguese and water pears, which differ in texture, color and size, and can be eaten raw or used in preparations such as juices, sweets, cakes and cooked.

The main he alth benefits of pear consumption are:

1. Controlling glucose

Pear is a fruit with a low glycemic index, helping to reduce the speed of absorption of sugar from food, promoting the control of blood glucose levels and thus preventing insulin resistance and diabetes. Discover other low glycemic index foods.

2. Fight constipation

The pear, especially when consumed with the peel, has good amounts of fiber, which increases the volume of stools and stimulates natural bowel movements, helping to fight constipation. See how to fight constipation with fiber.

3. Strengthen the immune system

Pear contains epicatechin, catechin and caffeic acid, antioxidants that fight free radicals in the body, in addition to improving the functions of immune system cells against infections, thus preventing the emergence of allergies, flu and colds.

4. Prevent cardiovascular disease

Pear has good amounts of potassium, a mineral that favors the relaxation of arteries, facilitating blood circulation, as well as helping to eliminate excess sodium from the body, helping to prevent high blood pressure.

By having good amounts of antioxidants, the pear also prevents the oxidation of fat cells, balancing the levels of cholesterol and triglycerides in the blood and thus preventing problems such as thrombosis, heart attack and stroke.

5. Prevent premature aging

Pear helps prevent premature aging, because it contains flavonoids, antioxidants that protect the body against free radicals, which are the main responsible for skin cell damage, preventing the appearance of wrinkles and sagging.

6. Help with weight loss

For being a low-calorie fruit, the pear is a great option to include in weight loss diets.

In addition, the pear also has fiber that slows down food digestion, decreasing hunger and promoting weight loss.

See with nutritionist Tatiana Zanin, other tips to reduce hunger and lose weight:

Nutrition Facts Table

The following table contains the nutritional information for 100g of raw, cooked and canned pear:


Raw pear (100g)

Boiled pear without sugar (100g)

Canned pear with sugar (100g)


47 calories 40 calories 121 calories


0, 3 g 0, 3 g 0, 2 g


0, 4 g 0, 4 g 0, 3 g


9, 4 g 7, 8 g 28, 9 g


2, 2 g 1, 8 g 1, 0 g

Vitamin C

3, 0 mg 1, 0 mg 1, 0 mg


9 mcg 6 mcg -


150 mg 93 mg 79 mg


9.0 mg 9.0 mg 12 mg


10 mg 8 mg 6 mg

To obtain the benefits of pear consumption, it is also essential to maintain a he althy and varied diet, and to practice physical activities regularly.

How to consume

The pear can be eaten raw, preferably with the skin on, or it can be used in preparations such as juices, sweets, chips and cakes, for example.

He althy recipes with pear

Pear can be used in simple and he althy recipes, such as juices, sweets and cake.

1. Pear Juice with Mint


  • 1 large, ripe pear;
  • 3 fresh mint leaves;
  • 200 ml of filtered or boiled water;
  • 2 ice cubes.

Preparation method:

Wash the mint leaves and the pear well. Cut the pear, with the skin, into medium cubes, removing the core. In a blender, place the pear, and the other ingredients, beating for 3 minutes. Serve next.

2. He althy Pear Jam


  • 3 medium hard pears;
  • 1 dessert spoon of sweetener;
  • 1 dessert spoon of lemon juice;
  • Carnation to taste;
  • 1 pinch of ground cinnamon.

Preparation method:

Wash well and cut the pears, peeling, in half. Place the pears, sweetener, cloves and lemon juice in a pan and cover with water. Let the pears cook until they soften and, if necessary, add a little more water. Allow to cool, transfer the pears to a platter, sprinkle the cinnamon powder over the pears and serve.

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