Pear: Important Things To Know

Important Things To Know About Pear - A to Z Fruit & Veg

Origin

The flowers of a pear plant are usually white and have five petals. Pears can be eaten raw, cooked or mixed in a salad. The flesh of a pear fruit contains stone cells which distinguishes it from that of apples.

Health Benefits

Pears are a mild, sweet fruit with a fibrous centre. They are rich in important antioxidants, flavonoids and dietary fibre 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.

  1. Cardiovascular disease and cholesterol: Increased fibre intake has also been shown to lower blood pressure and cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fibre intake reduced LDL (low-density lipoprotein or “bad” cholesterol) and total cholesterol.
    Recent studies have shown that dietary fibre may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
  2. Digestion and Intestinal Health: The fleshy and fibrous pear fruit has a very important role to play in human digestion. With a single serving of pears providing 18% of the daily requirement for fibre intake, they can be a very strong agent for digestive health and function. Most of the fibre in pears is a non-soluble polysaccharide (NSP), which means that it acts as a bulking agent in the intestines. It accumulates the food and adds bulk so it is easier to pass through the intestines. Furthermore, it stimulates secretion of gastric and digestive juices so food moves smoother, in a more digested state. It regulates bowel movements and reduces the chances of constipation, as well as diarrhoea and loose stool since it adds that bulk to the bowel movements. Also, the gritty nature of pear fibre helps it bind to cancer-causing agents and free radicals in the colon and protect that organ from their damaging effects.
  3. Immune System Health: Similarly, the immune system of the body is also boosted by the activities of antioxidants and vitamin-C. Vitamin C has long been known to be beneficial for the immune system, as it stimulates white blood cell production and activity. Traditionally, fruits like pears have been suggested to eliminate simple conditions like the common cold, the flu, or various other mild illnesses that a quick immune system boost could help cure.
  4. Wound Healing and Tissue Repair: Vitamin C is also an essential part of synthesising new tissue in various organs and cellular structures of the body. This keeps the body metabolism running smoothly and ensuring that all functions operate properly. Furthermore, wound healing is sped up with high levels of ascorbic acid, so small injuries, cuts, and damage done by injuries and diseases can be fixed faster if you add high levels of this essential nutrient to your diet, which pears do provide. It also helps to repair damaged blood vessels, which reduces the strain on the cardiovascular system and prevents certain heart diseases from developing.
  5. Birth Defect: Pears contain lots of nutrients that are essential for the pregnancy of women, particularly the formation and development of the fetus. Furthermore, the folic acid in pears contributes to the reduction in neural tube defects in newborns. As a result, it is advisable for pregnant women to eat pears every day to ensure the health of their babies.
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Important Things To Know About Pear - A to Z Fruit & Veg

Nutritional value

Water – g 83.96
Energy – kcal 57
Protein – g 0.36
Total lipid (fat) – g 0.14
Carbohydrate, by difference – g 15.23
Fibre, total dietary – g 3.1
Sugars, total – g 9.75

Minerals

Calcium, Ca – mg 9
Iron, Fe – mg 0.18
Magnesium, Mg – mg 7
Phosphorus, P – mg 12
Potassium, K – mg 116
Sodium, Na – mg 1
Zinc, Zn – mg 0.1

Vitamins

Vitamin C, total ascorbic acid – mg 4.3
Thiamin – mg 0.012
Riboflavin – mg 0.026
Niacin – mg 0.161
Vitamin B-6 – mg 0.029
Folate, DFE – µg 7
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 1
Vitamin A, IU – IU 25
Vitamin E (alpha-tocopherol) – mg 0.12
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 4.4

Lipids

Fatty acids, total saturated – g 0.022
Fatty acids, total monounsaturated – g 0.084
Fatty acids, total polyunsaturated – g 0.094
Fatty acids, total trans – g 0
Cholesterol – mg 0

Amino Acids

Other

Caffeine – mg 0

Source: Organic Facts, Authority Remedies, USDA,