I think it time we stop taking pears for granted and appreciate this little fruit of goodness. Yes, sure. An apple a day can keep a doctor far away, but don’t you think we need to stop the overshadowing and give pears their fair chance? Pears are little packs of nutrients that carry tons of health benefits. Pears, or scientifically named Pyrus communis, is the fifth most widely produced fruit in the world. Originated in China and domesticated in the Middle East, pear is now produced largely in China, Europe, and the United States. This article provides a complete list of Health Benefits and Nutrition Facts of pears.
Nutrition Facts of Pears
Pears provide an optimum package of fat and cholesterol-free nutrients with a delicious sweet taste. According to USDA, One Hundred Grams of Pears contain 83.96g Water, 57kcal Energy, 0.36g Protein, 0.14g fat, 15.23g Carbohydrates, 3.1g Fiber, and 9.75g Sugars. In terms of minerals, it contains 9mg Calcium, 0.18mg Iron, 7mg Magnesium, 12mg Phosphorus, 116mg Potassium, 1mg Sodium, 0.1mg Zinc, 0.082mg Copper, and 0.1µg Selenium. In addition to this, it also contains 4.3mg Vitamin C, 0.012mg Thiamin, 0.026mg Riboflavin, 0.161mg Niacin, 0.029mg Vitamin B-6, 7µg Folate, 5.1mg Choline, 1µg Vitamin A, 14µg Beta Carotene, 44µg Lutein + zeaxanthin, 0.12mg Vitamin E, and 4.4µg Vitamin K. Lastly, it contains 0.022g Saturated Fatty Acids, 0.084g Monounsaturated Fatty Acids, and 0.094g Polyunsaturated Fatty Acids.
Health Benefits of Pears
Pear is basically a powerhouse fruit packing antioxidants, beneficial plant compounds, minerals, and vitamins. If you’re still not convinced that perhaps a pear a day can keep the doctor at a considerable distance as well, here’s a list of 10 astonishing health benefits of pears.
1. Supports Digestion
For starters, pear is an excellent support to our digestive systems. It’s an excellent source of dietary fiber. In fact, a medium-sized pear gives 18% of the daily requirement of fiber intake. This makes it optimum for improving our digestion and regulating bowel movement. Furthermore, it must be noted that most of the fiber present in pears is non-soluble polysaccharides (NSP). These components make it easy for food to pass through the intestines. Lastly, the high fiber content in pear reduces the risk of constipation, diarrhea, and loose stool.
2. Weight Loss Agent
Pears are one of the lowest-calorie fruits, with only 100 calories per medium-sized pear. Pears have high nutrients and fiber content which makes it a healthy treat for those watching their calorie intakes. We all know that you lose weight when you consume lower calories.
3. Boosts Immunity
Pears are an excellent source of Vitamin C. Vitamin C boosts the immune system of our body and provides protection against various diseases and illnesses. Antioxidants, such as ascorbic acid and chlorogenic acid, present in pear combat diseases and improves immunity. In addition to this, vitamin C and A along with flavonoid compounds such as beta-carotene, lutein, zeaxanthin, present in pears eliminate free radicals present in our body. Furthermore, they also stimulate the production of white blood cells which are disease-fighting agents within our body. Lastly, it boosts immunity which eliminates the chances of common flu, cold, and other mild illnesses.
4. Anti-cancer Properties
In addition to fighting immunity, the antioxidants present in pear take part in anti-carcinogen activities as well. Furthermore, research indicates that incorporating pear in our daily diet can decrease the risk of developing lung cancer.
5. Improves Heart Health
A research was conducted by Dr. Susanna Larsson at the National Institute of Environment Medicines, Sweden. This showed that a strong inverse relationship is present between stroke risk and the intake of fruits and vegetables. Pears are an excellent source of potassium as well. Due to this, it acts as a natural vasodilator. Furthermore, it also increases the blood flow to different parts of the body, thus oxygenating the organs and promoting their function. This improves the overall strength of our heart and facilitates its function.
6. Improves Circulation
According to the nutrition facts, pears are an excellent source of minerals as well. Iron and copper present in pear take part in improving circulation within the body. Iron plays a strong role in the formation of hemoglobin, which carries oxygen throughout the body.
7. Reduce Inflammation and Relieve Pain
We already know pear is an excellent source of vitamin C. But did you know? Vitamin C plays a strong role in the wound healing process. Furthermore, the antioxidants and flavonoid components reduce inflammation and relieve pain.
8. Improves Bone Health
Pears have high mineral content, such as calcium, copper, magnesium, and phosphorus. These minerals play an active role in keeping our bones healthy and strong.
9. Improves Skin and Hair Health
Lastly, pears have nutrition value which helps our skin to stay fresh and stimulates hair growth. Vitamin A is one of the most vital nutrients in pears. Vitamin A acts as an anti-aging agent and reduces wrinkles and blemishes on our skin. Furthermore, it is also needed for optimum hair growth and shine.
Although pears are rich with nutrients, health benefits and carry no such negative side effects, some precautions need to be taken into consideration:
- It can be dangerous to people with pear allergies. People with pear allergies need to stay cautious while consuming it.
- Pears are typically eaten after meals. The reason is that they have a laxative effect, which means it can cause constipation when consumed on an empty stomach.
- Furthermore, it is advised by doctors that pear shouldn’t be eaten with cold water. This is because cold water opposes the digestive action of pear. This can result in drastic flatulence results.
There you have it. That’s a complete list of nutrition value and health benefits of pears. Pears are little bundles of absolute joy and health. They are rich in minerals, vitamins, antioxidants, and beneficial health compounds. That is exactly the reason why pears are filled with various health benefits.
Pear is an excellent weight loss agent. Furthermore, they support digestion, keep your heart healthy and boosts immunity. It also reduces inflammation, relieves pain and protects the body against cancer. Lastly, it is great for strengthening your hair, skin, and bones. Hearing this, I sure want to rush to my nearest store and grab a handful of lovely fresh pears.