BENIFITS, TYPES & NUTRITION OF PEARS

Pears are a mild, sweet fruit with a fibrous center. They are rich in important antioxidants, flavonoids, and dietary fiber and pack all of these nutrients in a fat-free, cholesterol-free, 100-calorie package.

Consuming pears may help with weight loss and reduce the risk of developing cancer ,hypertension diabetes and heart disease if eaten as part of an overall healthy diet.

Benefits

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of a range of health conditions.

Many studies have suggested that increasing consumption of plant foods like pears decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and a lower weight.

Fiber

The Food and Nutrition Board of the National Institute of Medicine has developed an Adequate Intake (AI) guideline for fiber.

They recommend that men under the age of 50 consume 38 grams per day and women under the age of 50 consume 25 grams per day.

For adults over 50, the recommendation for men is 30 grams per day and 21 grams per day for women.

Weight loss

Fruits and vegetables that are high in fiber help keep you feeling fuller for longer and are also low in calories. Increased fiber intake has been associated with enhanced weight loss for obese individuals.

Treating diverticulosis

Diverticulitis is when bulging sacs in the lining of the large intestine become infected or inflamed. High fiber diets are thought to decrease the frequency of flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Eating a healthful diet including plenty of fruit, vegetables, and fiber can reduce pressure and inflammation in the colon.

Although the exact cause of diverticular disease is still unknown, it has repeatedly been associated with a low fiber diet.

Cardiovascular disease and cholesterol

Increased fiber intake has also been shown to lower cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL (low-density lipoprotein or "bad" cholesterol) and total cholesterol.

Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, and may have the potential to decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes

A high-fiber diet is associated with a lower risk of developing diabetes and more stable blood sugar levels in people with diabetes.

Digestion

The fiber content in pears prevents constipation and promotes regularity for a healthy digestive tract.

Detox

Regular, adequate bowel movements are crucial for the daily excretion of toxins through the bile and stool. Pears are approximately 84 percent water, which helps keep stools soft and flush the digestive system of toxins.

Fighting free radicals

Pears contain high levels of antioxidants, including vitamin C and K, and copper. These chemicals mop up free radicals, protecting our cells from the damage they can cause.

Types

There are over 3,000 types of pear across the world. They vary by size, shape, sweetness, and crispness.

Green Anjou

Red Anjou

Bartlett

Red Bartlett

Bosc

Comice

Forelle

Concorde

Seckel

Starkrimson

Nutrition

According to the USDA National Nutrient Database, one medium pear weighing approximately 178 grams (g) contains:

101 calories

0 g of fat

27 g of carbohydrate, including 17 g of sugar and 6 g

1 g of protein

There are over 3,000 types of pear across the world. They vary by size, shape, sweetness, and crispness.

Some of the more common types of pear in the United States include:

If you want to start including pears in your diet, why not ask your local greengrocer what type of pear is best for your taste?

According to the USDA National Nutrient Database, one medium pear weighing approximately 178 grams (g) contains:

Eating one medium pear provides 12 percent of daily vitamin C needs, as well as 10 percent of vitamin K, 6 percent of potassium and smaller amounts of calcium, iron, magnesium, riboflavin, vitamin B-6, and folate.

Pears, especially those with red skin, also contain carotenoids, flavonols, and anthocyanins. In the Baltimore Longitudinal Study of Aging, pears and apples were found to be among the top contributors of flavonols in the diet.