Health Benefits in Eating Pears Fruit
We can list out numerous health benefits in eating pears fruit.
Pears are soft, sweet, buttery flesh makes this fruit perfect for enjoying fresh or for using in healthy recipes. They are rich in important antioxidants, flavonoids, and dietary fiber and bundled all of these nutrients in a fat-free, cholesterol-free, 100-calorie package.
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Tips For Eating
Pears do not ripen while on the tree. For the best flavor, allow pears to ripen in a warm, sunny area for several days or until the neck of the pear yields to pressure. Refrigeration stops the ripening process.
Nutritional Value of Pears
Modern science now tells us that the mineral, vitamin, and organic compound content of pear species is the reason for its vast health potential. [Some of these active and effective components are potassium, vitamin C, vitamin K, phenolic compounds, folate, dietary fiber, copper, manganese, magnesium, as well as B-complex vitamins
- Pears are one of highest fiber fruit, offering six grams per medium-sized fruit, helping you meet your daily requirement of 25 to 30 grams. Filling up on fiber keeps you regular to prevent a bloated belly caused by constipation, which also helps prevent colon cancer. A diet high in fiber can also keep your cholesterol levels down, which is good news for your ticker. Getting your fill of fiber from fruit is also linked to a reduced risk of breast cancer, heart disease, and type 2 diabetes.
- Pears contain a fair amount of vitamins C, K, B2, B3, and B6. For expecting or nursing moms, they also contain folate. Pears aren’t too shabby in the mineral department either, containing calcium, magnesium, potassium, copper, and manganese. Vitamin C and copper are antioxidant nutrients, so eating pears is good for your immune system and may help prevent cancer.
- Pears also contain boron, which our bodies need in order to retain calcium, so this fruit can also be linked to prevention of osteoporosis.
- The phytonutrients found in pears are also associated with preventing stomach cancer.
- It’s a hypoallergenic fruit, which means those with food sensitivities can usually eat pears with no adverse effects.
- Eating three or more servings of fruits a day, such as pears, may also lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults.
- Quercetin is another antioxidant found in the skin of pears. It’s beneficial for cancer prevention and can help reduce blood pressure, so don’t peel your pears!
Pears vs. Apples
What is healthier, a pear or apple? Here’s how these two fruits compare:
- Botanically speaking, pear fruit is the upper end of the flower stalk of the pear plant. Inside its edible flesh are five “cartilaginous carpels,” known as the “core.” This makes pears very similar to apples. Depending on the color of both, sometimes you might not even be able to tell them apart. Both are from the Rosaceae family and are believed to have originated in Asia.
- One major difference between pears and apples is that the flesh of a pear contains stone cells (also called “grit”) while apples don’t. Because pears and apples have similar molecular qualities and fiber contents, we see that pear nutrition benefits closely mimic those of apples. They both also have cores that contain small seeds.
- Apples are known for providing pectin, but pears are actually a better source of this special type of fiber. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means pear nutrition benefits the body’s detoxifying capabilities, helps regulate the body’s use of sugars and cholesterol, and improves gut and digestive health. Apples are also a good source of pectin and have similar benefits.
- There are a similar number of calories in a pear and an apple. Both provide about 100 calories and have between 17–19 grams of sugar. They also contain similar quantities of carbohydrates, little fat and little protein. Pears and apples both provide about 10 percent to 14 percent of daily vitamin C needs.
- Apples and pears are really versatile when it comes to creating both sweet and savory recipes. Pears are a bit softer, while apples tend to be crisper. They can be cooked/baked to make apple or pear sauce and can be added to baked goods, marinades, salads, etc.
Pear Nutrition in Ayurveda
In Ayurvedic medicine, it’s recommended that fruits, including pears, be eaten when they are ripe and in season. Seasonal fruits are said to provide rasa, or “nutritional fluid,” which supports maintenance of body tissues. Fresh, ripe fruit is also beneficial because it holds nutrients that are easy to digest, enhances immunity, can increase pleasure and happiness, balances the doshas, and builds strength.
In Ayurvedic cuisine, fruits like pears and apples are often consumed as chutneys and preserves or cooked with beneficial spices, such as cinnamon, fennel, dry-roasted ground cumin, ginger and coriander. They may also be combined with ghee, milk, yogurt or salt. It’s recommended that fruit be eaten in the morning or for a snack, ideally separate from other foods. Fruits should ideally be sourced from farmers markets or local orchards to increase nutritive value.
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