Often described as “hard fruits,” apples and pears are best eaten fresh and whole to take full advantage of their fiber and antioxidants, most of which are concentrated in the skin.
European pears are categorized as fall (but sometimes referred to as summer) pears, such as Bartlett, and winter pears, such as Bosc. One large pear contains about 7 grams of fiber, roughly 25 percent of the daily recommended amount. (Explore this article for pear recipes, techniques, and more.)
Apples are a bit more durable, and good ones are available year-round, which make them a fan favorite. “I always have an apple in my bag because it’s the perfect snack,” says Linda Shiue, MD, author of Spicebox Kitchen. The average American consumes more than 15 pounds of fresh apples a year, though that total does not include apple juice, which has a more complicated nutritional picture.
Compared with other fruits, apples may seem basic, but they are a nutritional powerhouse hiding in plain sight. A metaanalysis published in 2016 found that consuming apples is associated with lower incidences of cancers of the lung, colon, esophagus, digestive tract, and breast.
Apples are also high in quercetin, a powerful anti-inflammatory and antioxidant that may help lower both blood pressure and the risk of heart attack. Quercetin doubles as a mast-cell stabilizer, meaning it interrupts the body’s production of histamine, the neurotransmitter that triggers swollen sinuses, sneezing, and watery eyes. Quercetin is why Blum recommends apples “for people with histamine or allergy issues.” (For more on quercetin, see “What Are the Health Benefits of Quercetin?“)
Nutrition Highlights and Protein Pairings
- Apples and pears are good sources of: fiber and quercetin.
- Ideal protein pairings for apples: Nut butter or cheddar cheese
- Ideal protein pairing for pears: Blue cheese
In Defense of Fruit
In the race to embrace low-carb eating, many health-conscious people have been eschewing fruit, pointing to the carbohydrates and their implication in the onset of many chronic diseases. But a lot of experts consider the backlash against fruit misguided. Learn more at “Why Eating Fruit Is Still Good for You,” from which this article was excerpted.
