National Pear Month

Blog post written by Hallie Little, IUPUI Dietetic Intern

Image from www.vanwell.net/pollination

National Pear Month...Why Care?

Did you know that December is National Pear Month? If you are anything like me, you probably don’t eat pears very often. But fear not, you will be a pear expert after reading this post! 
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According to the United States Department of Agriculture (USDA), the average American only consumes about 0.9 cups of fruit a day. This falls short of the 1.5-2.5 cup recommendation set by the Dietary Guidelines for Americans. If you have never tried pears, they may be a fun, new way to increase your fruit intake! ​

​All About Pears

Pears grow on trees. About 88% of pears in the US are grown in Washington and Oregon. They grow best in this region due to its volcanic soil, clean mountain water, warm spring days, and cool nights. They are in season from August-October, making them a great choice for a budget-friendly fall fruit. Below are some different varieties you may want to try. The Bartletts are the most popular and common in the United States.  ​

Image from www.sujajuice.com

Nutrition Facts

One medium pear has about 100 Calories. It also provides: 

• Fiber:  6 grams (about 24% daily value, DV) - Fiber feeds the good bacteria (called probiotics) in your gut. It will also promote regular bowel movements.  
• Vitamin C: 12% of DV - Vitamin C is an antioxidant. Antioxidants help our bodies by protecting us from harmful molecules called free radicals.​
• Vitamin K:  6% of DV - Vitamin K helps our bodies by creating blood clots when we are hurt or injured. It also plays a role in wound healing. 
• Potassium:  4% of DV - Potassium helps our nerves fire properly and helps our muscles contract. Potassium also helps to keep our heart beat regular and healthy. 
• ​Copper:  16% of DV - Copper is a mineral that our bodies use to make energy, connective tissue, and blood vessels.  

Image from galafruit.net

Health Benefits

Gut Health: Pears can help improve your gut health. They contain both soluble and insoluble fibers. Fiber can help improve bowel regularity as well as soften and bulk up stool. Soluble fiber in pears also serves as a prebiotic, feeding the good bacteria in your gut. 
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Rich in Antioxidants: Antioxidants can help to decrease inflammation in the body. Chronic inflammation increases your risk for chronic disease like diabetes and heart disease. Eating fruits (like pears 😊)  and veggies regularly can help decrease your risk for chronic disease.  

​Purchasing

If you are buying fresh pears, you should be aware that they may be hard, green, and unripe. However, pears ripen best off the tree. Just like bananas ripen off the tree over time, pears will ripen (and soften) when left on the countertop. The pear should be slightly soft, but not squishy. Once the pear is ripe, it should be stored in the refrigerator. 
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You can also find pears in the canned fruit section. If possible, it’s better to buy pears canned in juice. Pears canned in syrup will have more added sugars. ​

Image from kroger.com

5 Ways to Enjoy Pears

1. Whole Fruit: Grab a pear, rinse it, and eat it like you would an apple for a delicious snack.
2. In a Salad: Add pears to your salad! Mix together greens (i.e. lettuce, spinach), pear slices, walnuts, dried cranberries, cheese, and a vinaigrette salad dressing in a bowl to create a delicious salad.
3. Pear Chips: Slice a pear very thin, bake in the oven at 200° F for 2 hours until it’s dried and slightly crunchy.
4. In Cottage Cheese: Add sliced pears to a bowl of cottage cheese for a sweet and savory combo!
5. ​In a Fruit Salad: Add pears to your next fruit salad. 

Image from www.the-girl-who-ate-everything.com

​All in all, pears are a delicious way to incorporate more fruit into your diet. They are a good source of fiber, vitamins, and minerals. Let us know in the comments section how you plan to celebrate National Pear Month! 

 
Sources: 
https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day/ 
https://usapears.org/fun-facts-faqs/  
https://www.healthline.com/nutrition/benefits-of-pears#TOC_TITLE_HDR_2  
https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932#:~:text=Vitamin%20C%20is%20an%20antioxidant,disease%2C%20cancer%20and%20other%20diseases.  
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/#:~:text=Vitamin%20K%20is%20a%20group,may%20help%20keep%20bones%20healthy.  
https://ods.od.nih.gov/factsheets/Copper-Consumer/#:~:text=Copper%20is%20a%20mineral%20that,needs%20copper%20for%20brain%20development.