Introduction
Known for its bell-like shape and crunchy and sweet taste, pear (scientific name: Pyrus communis) is one of the most popular fruits in the world. Cultivated in semi-tropical regions, this fruit boasts its numerous nutrients that are beneficial for overall health. Pears generally vary according to their place of origins. Asian varieties include Shinsui and Ichiban Nashi, while European varieties are Comice and Bartlett, to name a few. But regardless of variety, pears are known as an excellent immunity booster.
This fruit is acclaimed as an excellent source of dietary fiber. One hundred grams (100g) of pears, according to the United States Department of Agriculture, has 3.10 grams or 10% of the daily-recommended allowance of dietary fiber. Aside from its hunger control function by making you feel full faster and longer, the dietary fiber also protects the colon’s mucous membrane.
Pear is also among the fruits with very few calories. Every 100g of pear has 58 calories, with almost no fat and zero cholesterol. To keep you going throughout the day, pears contain 13.81g of carbohydrates that are later on converted into energy.
It is also a good source of several nutrients such as vitamins C, K, and B complex. The vitamin C in pears, at 7% DRA, helps repair body tissues and iron absorption. It functions as a natural antioxidant by fighting off free radicals for a healthy immune system. Vitamin K, on the other hand, is vital for it regulates blood clotting. Vitamin K also plays a role in the transportation of calcium in the body. The vitamin B complex, in its broad sense, primarily assists in the conversion of energy from the food we eat. In addition, its components are important to further metabolism, brain, heart, and adrenal health.
Pears contain 119 mg of potassium (for every 100 grams of pear), which is helpful to achieve balance in the body’s fluid and acid-base. Potassium is very important to keep body organs like the heart, muscles and kidney to function properly. Aside from potassium, this fruit is also loaded a significant amount of copper. Copper helps in the normal growth and development as well as in manufacturing of red blood cells.
Other minerals found in pears include iron, magnesium, manganese and phosphorus, which contribute 2% DRA each. Calcium and zinc are also contained in every serving of pears. And just like apples, a close relative of this fruit, pears are also packed with phytonutrients like B-carotene and lutein zeaxanthin, which eventually are converted b the body into vitamin A.
The Delicious Health Benefits of Pears
Lowers Body’s Cholesterol Levels
Pears contain high level of Pectin which is a powerful compound that has cholesterol-reduction effects to the body. High cholesterol levels can cause so much damage in the body especially to the heart. Development of LDL or bad type of cholesterol more than HDL or the good type is found to be the stepping stone to many ailments.
Low-Calorie
Many of us are very conscious of our body’s calorie intake primarily to regulate weight. Pears are very popular especially to those who observe low-calorie diet because it only has 58 calories per 100 gram serving. This fruit is perfect for snacks or in between meals.
Rich in Fiber
Eating fibrous foods like pears is very essential to the human body. Fiber perform vital role in digestion and in losing weight. 100 gram serving of pears contains 3.1 gram or 8% fiber. This is good news especially to those who want to lose or maintain proper weight. Fiber clears the digestive tracks to allow smooth digestive processes. This results to proper bowel movement and avoidance of digestive-related issues such as constipation.
Maintains Sufficient Calcium Levels
Sufficient levels of calcium in the body benefits the bones significantly. Generally, calcium promotes stronger bones through development and maintenance of healthy bone tissues. Pears are high in Boron content which is responsible for the calcium retention in the body. If you eat pears regularly, risks of bone-related issues like osteoporosis are avoided.
Maintains and Heals the Vocal Chord
Sometimes using your voice harshly can exhaust the throat and vocal cord. Studies have proved that pear extract can heal as well as improve the condition of the throat and vocal cord. If you lost your voice, drinking pear extract or even eating raw pears can better your condition. Or if you are saving your voice for something, consumption of pears helps effectively.
Prevents High Blood Pressure
Pears have antioxidant and anti-carcinogen properties that regulate blood pressure. These properties virtually stabilize proper blood flow, relax veins and arteries, and strengthen blood vessels to prevent high blood pressure or worst, stroke. High blood pressure triggers many heart-related ailments so make sure that you eat foods that are great sources of antioxidants such as pears.
Efficient Source of Energy
Because pears have high glucose and fructose content, they are instant and effective sources of energy. Instead of indulging in processed energy food and drinks to gain energy, it is much better to eat pears because not only are they are more effective, they are also all-natural and healthy. You will not only keep your energy levels high but also improve the body’s systems and health condition.
Stabilizes Colon Health
As mentioned above, pears are excellent sources of fiber and fiber has positive effects on the state of the colon. Regular consumption of this fruit can maintain a healthy colon and can also repair a defective one. It helps in avoiding irregularities in the colon that can further lead to a cancer. It is safe to say that pears reduce risks of having colon cancer.
Relieves Fever
Eating pears has cooling effects in the body that virtually help in treating fever. In times that you have fever, drinking pear extract will relieve your condition. This is proven effective not only because it is customary but because it is supported by continuous studies and research.
Good For Pregnant Women
They say that the key to give birth to an absolutely healthy child is to keep your health in its utmost condition during pregnancy. It is recommended to eat fresh fruits and vegetables because they are the greatest sources of vitamins and minerals. It is vital to infuse a pregnant women’s body with as much vitamins and minerals she can get so that the fetus in her womb also gets the nutrients it needs for its body’s organs to develop normally and healthily. Eating pears during pregnancy will assure that the mother and the fetus’ body gets enough folate that is important for the development of healthy neural tube of the infant. If you eat pears while pregnant, you will free your baby from neural tube defects.
Detoxifies the Body
Because pears are high in fiber and water content, it adequately removes body’s toxins through fast and timely bowel movements. Its detoxifying ability stimulates toxin excretion through stool and bile. This fruit is almost 90% water thus properly flushing toxins in the digestive tracks. Because it is mostly water, it also keeps the stool soft for easy and appropriate movement.
Increases Satiety
This is the reason why those who want to lose weight usually associate pears in their diet. This fruit is rich in fiber that makes you feel fuller that lasts for hours. It has the ability to curb your appetite therefore decreasing your food intake. Decreased food intake can further lead to weight loss.
