Benefits of pears
What is Pears
. Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practitioners as a hypoallergenic fruit that is high in fiber. They are less likely to produce an adverse response than other fruits. Pears are often recommended as a safe fruit to introduce to infants. Pears are an extraordinary source of dietary fiber when the skin is eaten along with the flesh. Pears are also an excellent source of vitamin C and vitamin E, both powerful antioxidants and essential nutrients.
. Pears are a member of the rose family of plants (Rosaceae), which, in addition (of course) to roses, contains a long list of fruits including apples, apricots, cherries, chokeberry, crabapples, loquats, peaches, plums, quinces, raspberries, serviceberries, and strawberries as well as the tree nut, almonds. The many different varieties of pears commonly found in U.S. groceries all belong to the same category known as European Pear (Pyrus communis). These pears typically have a rounded body that tapers into a neck of various lengths.
. There is some debate about the exact origins of the European pear, but many experts believe that European pears (Pyrus communis) and Asian pears (both Pyrus pyrifolia and Pyrus ussuriensis) evolved separately and during the same approximate time in history (roughly 1000 BC). Certain species of pear are also native to parts of Africa.
Antioxidant and AntiInflammatory Support
. While pears are not an unusual source of conventional antioxidant or antiinflammatory nutrients (for example, vitamin E or omega3 fatty acids), the phytonutrient category is where this fruit excels. For example, in the Baltimore Longitudinal Study of Aging (1,638 participants, average age range 6269 years), the combination of apples/pears ranked as the second highest source of flavonols among all fruits and vegetables partly due to the epicatechin richness of pears. Average flavonol intake in the study was about 14 milligrams per day, and one pear can provide about half of this amount all by itself.
Reduced Cancer Risk
. The health benefits of pear fiber also extend into the area of cancer risk. Fiber from pear can bind together not only with bile acids as a whole, but also with a special group of bile acids called secondary bile acids. Excessive amounts of secondary bile acids in the intestine can increase our risk of colorectal cancer (as well as other intestinal problems). By binding together with secondary bile acids, pear fibers can help decrease their concentration in the intestine and lower our risk of cancer development. In the case of stomach cancer (gastric cancer), intake of pears has also been shown to lower cancer risk.
Other Health Benefits
. Its become fairly common to hear both laypersons and healthcare practitioners talking about pear as one of the more easily digested fruits. In fact, many practitioners recommend that pear be one of the first fruits considered when it comes time to introducing an infant to his or her first pureed fruits. Even though we have been unable to find largescale human studies to support these digestibility claims, we dont question the fact that easier digestion has been experienced by many individuals in the context of pears versus other fruits. One factor that may come into play here is the low acid nature of pears, especially in comparison to widely enjoyed citrus fruits like lemons, grapefruits, and oranges.
How to Select
. Pears are very perishable once they are ripe, the pears you find at the market will generally be unripe and will require a few days of maturing. Look for pears that are firm, but not too hard. They should have a smooth skin that is free of bruises or mold. The color of good quality pears may not be uniform as some may feature russetting where there are brownspeckled patches on the skin; this is an acceptable characteristic and oftentimes reflects a more intense flavor. Avoid pears that are punctured or have dark soft spots.
How to Store
. If you will not be consuming the pears immediately once they have ripened, you can place them in the refrigerator where they will remain fresh for a few days. If you want to hasten the ripening process, place them in a paper bag, turning them occasionally, and keep them at room temperature. Storing pears in sealed plastic bags or restricted spaces where they are in too close proximity to each other should be avoided since they will have limited exposure to oxygen, and the ethylene gas that they naturally produce will greatly increase their ripening process, causing them to degrade. Pears should also be stored away from other strong smelling foods, whether on the countertop on in the refrigerator, as they tend to absorb smells.
Tips for Preparing and Cooking
. Fresh pears are delicious eaten as is after gently washing the skin by running it under cool water and patting it dry. Since their skin provides about half of the pears total dietary fiber as well as its antioxidant and antiinflammatory phytonutrients,, it is best to not peel the fruit but eat the entire pear. To cut the pear into pieces, you can use an apple corer, cutting from the fruits base to remove the core, and then cutting it into the desired sizes and shapes. Once cut, pears will oxidize quickly and turn a brownish color. You can help to prevent this by applying several drops of lemon, lime or orange juice to the flesh.
. Pears are not a commonly allergenic food, not known to contain measurable amounts of oxalates or purines and also not included in the Environmental Working Groups 2012 report Shoppers Guide to Pesticides as one of the 12 foods most frequently containing pesticide residues.
. Pears are a concentrated source of phenolic phytonutrients, including hydroxybenzoic acids (chlorogenic acid, gentisic acid, syringic acid, and vanillic acid); hydroxycinnamic acids (coumaric acid, ferulic acid, and 5caffeoylquinic acid); hydroxyquinones (arbutin), flavanols (catechin, epicatechin); flavonols (isorhamnetin, quercetin, kaempferol); anthocyanins (in redskinned varieties, including Red Anjou, Red Bartlett, Comice, Seckel, and Starkrimson); and carotenoids (betacarotene, lutein, zeaxanthin). Pears are a very good source of dietary fiber and a good source of copper, vitamin C, and vitamin K.
InDepth Nutritional Profile
. The nutrients highlighted in our ratings chart, an indepth nutritional profile for Pears is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Fights against free radicals
. The presence of vitamin C, vitamin K and copper in pears fights against free radicals that damage our body cells. Pears contain a fair amount of vitamins C, K, B2, B3, and B6. For expecting or nursing moms, they also contain folate. Pears arent 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.
Prevents heart diseases
. Pears benefits include the presence of fiber, which reduces the cholesterol in the body and thereby protects us from heart diseases. Daily intake of fiber rich food like pears can reduce the risk of stroke by up to 50%.
. High content of fiber present in pears binds to the carcinogenic cells by removing them and prevents colon cancer. A pear a day can prevent breast cancer by upto 34% in women after menopause. Pears are one of the highest fiber fruits, offering six grams per mediumsized fruit, helping you to 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.
No allergic reactions
. Pears when compared with other fruits have less chance of allergenic reactions when eaten and thus are one of the few fruits that can be given to infants. Pears also contain boron, which our bodies need in order to retain calcium, so this fruit can also be linked to prevention of osteoporosis.
Controls blood sugar level
. Even though it is slightly sweet, with lowglycerinindex and high fiber content pears helps in controlling the sugar levels in the blood and prevents diabetes. The hydroxycinnamic acid found in pears is also associated with preventing stomach and lung cancer.
Boosts immune system
. High content of antioxidants like vitamin C and copper helps in boosting the immune system of the body to fight against various diseases. Its a hypoallergenic fruit which means those with food sensitivities can usually eat pears with no adverse effects.
. Bone problems are very common these days. So in order to keep those bones healthy and prevent osteoporosis, it is very important to maintain the pH of the body and eat recommended amount of calcium daily. pH of the body can be maintained through diet by consuming fruits and vegetables daily. The boron rich pears can help to absorb the calcium consumed easily.
Increases energy levels
. The high glucose content in pears gives you instant energy when you feel weak. It gets absorbed very quickly by the body and converts into energy. Eating three or more servings of fruits a day, such as pears, may also lower your risk of agerelated macular degeneration (ARMD), the primary cause of vision loss in older adults.
. A medium sized pear contains around 2025% of the recommended daily intake of fiber. Since its fiber is insoluble, it moves through the colon easily and prevents colon polyps. The high fiber content helps and improves digestion.
. Folic acid is very important for a pregnant woman to keep the baby safe from birth defects. Folic acid present in pears can help you in this issue and it is recommended to use it regularly during the pregnancy. Pears are an excellent source of natural dietary fiber. One pear will give you 24% of your recommended daily allowance of fiber. Fiber contains no calories, and is a necessary element of a healthy diet as it helps sustain blood sugar levels and promotes regularity.
For weaning children
. It is always recommended to give pears because it is hypoallergenic and is a low acidic fruit. So itdoesn
Against gallbladder colitis arthritis gout
. Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly. Quercetin is another antioxidant found in the skin of pears. It helps prevent cancer and artery damage that can lead to heart problems, and a recent study at Cornell University found it may also protect against Alzheimer
. Anticarcinogen glutathione and antioxidants present in pears help in controlling the blood pressure. The soft, sweet, buttery flesh of the pear makes this Fall fruit perfect for enjoying fresh or for using in healthy recipes, like these edamame and pear crostinis.
. Pears help in curing fever easily with its cooling effects. Quercetin is another antioxidant found in the skin of pears. It helps prevent cancer and artery damage that can lead to heart problems, and a recent study at Cornell University found it may also protect against Alzheimer
. Pears have antiinflammation properties which help to reduce inflammation of arthritis and other such problems. Eating three or more servings of fruits a day, such as pears, may also lower your risk of agerelated macular degeneration (ARMD), the primary cause of vision loss in older adults.
Shortness of breath
. During summers shortness of breath is quite common due to heat in both children and adults. So it is recommended to take pears during those hot days. Its a hypoallergenic fruit which means those with food sensitivities can usually eat pears with no adverse effects.
. Pears prevent throat problems during summers. So it is good to take a pear a day or a glass of its juice will do the work. The hydroxycinnamic acid found in pears is also associated with preventing stomach and lung cancer.
Fibers Prevents Skin Damage
. Pears are loaded with dietary fibers which play a pivotal role in keeping our skin smooth and soft. They decelerate the discharge of sugar into the bloodstream and prevent the damage of skin collagen (certain type of protein) caused due to frequent sugar spikes. Consequently, we get a smooth skin and plump look.
Keep Wrinkles Away
. Munch on pears daily to stay away from aging. The fruit is rich in vitamin C
Treat Oily Skin
. If you have an oily skin, pears can be really beneficial for you. Just smash a pear and mix fresh cream and honey with it. Use this paste thrice a week as a face mask and the over secretion of the sebaceous glands present in your skin will reduce to a great extent.
Get AcneFree Skin
. Pears contain high levels of vital vitamins and essential minerals, these fruits can boost their immunity and make them stronger internally. As a result, their skin becomes able to fight against acne, pimple and all other types of skin infections from inside.
Stay Moisturized for Long
. Pears not only good for oily skin, but are also good for dry and flaky skin. They contain natural humectants, which help balance the normal watercontent of the skin and retain its natural moisture. Hence, the extract of this fruit is widely used in making moisturizing lotion. Regular intake of pear juice can also make your skin even and smooth.
Effective Natural Scrub
. The natural enzymes present in the fruit make it a great scrubbing agent. You can easily get rid of the dead skin cells present in the superficial layer of your skin by blending a mashed pear in your regular face pack and exfoliate your skin with it. The fruit extract can also be used as a gentle peel for accelerating the cell turnover.
Good for Lip Treatment
. Pears are excellent for our lips. The credit goes to the lactic acid present in its extract. This acid content of the fruit can keep the cells of your lips healthy and hydrated for long so that you get a soft and smooth pout. The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time. It nourishes the throat and helps prevent throat problems.
AntiInflammatory by Nature
. The antiinflammatory properties of pears works as a beauty remedy. Consuming pears or using any beauty products containing its extract does not impose any allergic reactions. Hence, it is good for skin and useful for infants too.
Healthy and Nourished Hair
. When it comes to the most excellent hair benefits of pears, the first thing that should be included in the list is its ability to make hair healthy and nourished. Pears, especially the ripe ones, contain a natural sugar alcohol named
Reduce Hair Dryness
. The moisturizing property of pears is extremely beneficial for reducing the dryness of our hair. Moreover, it holds lots of vitamin C, which works as a natural antioxidant and helps keep the hair strands conditioned by maintaining the health of the hair cells.
Tame Your Frizzy Hair
. From regular consumption of pears to giving your tresses a treatment with the fruit
Restore the Lost Shine
. If you are worried about your dull and unattractive hair, pears can be of help. All you need to do is to prepare a natural hair mask at your home by mixing the extract of 1 fresh and ripe pear, 2 tablespoons of apple cider vinegar and water. This is a great hair revitalizer that can revive your dull hair and restore its lost shine.
Maintain Curly and Coloured Locks
. Maintaining the curls and shades of your hair can be much easier with the application of pear hair pack. To make such a pack, peel and smash a pear properly and then form a smooth paste by adding soybean oil to it. Now, spread this paste all over your hair evenly. After an hour, wash it off with a mild shampoo. The difference will be easily visible!
. Pears are excellent source of watersoluble fiber. They contain vitamins A, B1, B2, C, E, folate and niacin. It is also rich in copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur. Some variety have more iron content than others. This can be seen when a cut pear turns brown. If it doesn
. When not juicing, eat the pear whole for its precious fiber that are highly beneficial for your colon health. Pears contain a fair amount of vitamins C, K, B2, B3, and B6. For expecting or nursing moms, they also contain folate. Pears arent too shabby in the mineral department either, containing calcium, magnesium, potassium, copper, and manganese.
. The pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements. Pears are one of the highest fiber fruits, offering six grams per mediumsized fruit, helping you to 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.
. The antioxidant nutrients in pears are critical in building up your immune system. Drink pear juice when you feel a cold coming. The fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as Bcomplex vitamins such as folates, riboflavin and pyridoxine (vitamin B6).
. Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis. pear fruit is one of the very low calorie fruits; provides just 58 calories per 100g. A low calorie but high fiber diet may help bring significant reduction in body weight, and blood LDL cholesterol levels.
. Cube and boil two Chinese pears (pic on right) with some raw honey and drink warm. This is extremely healing for the throat and the vocal cord. pear fruit feature bell or
. Choose firm, deep colored pears. Let them sit for a few days, if necessary, until they dent a little when pressed lightly, like an avocado does. To hasten the ripening process, simply put them in a paper bag and leave at room temperature.
. One mediumsized pear contains 5.5 grams of fiber toward your daily goal of 21 to 38 grams. When you eat plenty of fiber, your digestive system works the way its supposed to. Fiber helps your body absorb the vitamins and minerals from your food. It also helps prevent and relieve constipation and can keep you from developing painful hemorrhoids as well.
. The fiber in a pear helps keep your heart healthy and might reduce your risk of certain types of cancer as well. A pear a day might also keep you from having a stroke. A 2011 article published by the American Heart Association reports that eating one pear a day can reduce your risk of stroke by as much as 52 percent. Pears might also cut your risk of dying from heart disease. A 2007 article published in the American Journal of Clinical Nutrition notes that the flavonoids in pears might lower your risk of heart disease, as well as death associated with heart disease.
. Fresh pears are your healthiest choice, but canned pears can also be beneficial to your health. If you eat canned pears, choose versions packed in 100 percent fruit juice rather than syrup because they contain no added sugar. Chop a pear into bitesized pieces and add it to a fruit salad, or stir the pieces into a carton of lowfat yogurt. Replace the jelly in your peanut butter sandwich with thin slices of pear, or add pear slices to a tossed green salad. Cut a pear into quarters and brush it with a small amount of butter.
Fight Free Radicals
. Pears are naturally high in vitamins C and K, as well as nutrients such as copper
Protect Our Hearts
. Pears are an excellent source of dietary fiber, and fiber is good for the heart. Studies have shown that fiber can lower levels of bad cholesterol by binding to bile salts
. Although few studies have been done on the subject, doctors generally consider pears to be a hypoallergenic fruit because they are less likely than other fruits to produce an allergic response when eaten. For this reason, pears are generally considered
. The English word
. According to Pear Bureau Northwest, about 3000 known varieties of pears are grown worldwide.The pear is normally propagated by grafting a selected variety onto a rootstock, which may be of a pear variety or quince. Quince rootstocks produce smaller trees, which is often desirable in commercial orchards or domestic gardens. For new varieties the flowers can be crossbred to preserve or combine desirable traits. The fruit of the pear is produced on spurs, which appear on shoots more than one year old.
. Summer and autumn cultivars of Pyrus communis, being climacteric fruits, are gathered before they are fully ripe, while they are still green, but snap off when lifted. In the case of the Passe Crassane, long the favored winter pear in France, the crop is traditionally gathered at three different times: the first a fortnight or more before it is ripe, the second a week or ten days after that, and the third when fully ripe. The first gathering will come into eating last, and thus the season of the fruit may be considerably prolonged.
. Pears are consumed fresh, canned, as juice, and dried. The juice can also be used in jellies and jams, usually in combination with other fruits or berries. Fermented pear juice is called perry or pear cider. Pears ripen at room temperature. They will ripen faster if placed next to bananas in a fruit bowl. Refrigeration will slow further ripening. Pear Bureau Northwest offers tips on ripening and judging ripeness: Although the skin on Bartlett pears changes from green to yellow as they ripen, most varieties show little color change as they ripen. Because pears ripen from the inside out, the best way to judge ripeness is to Check the Neck: apply gentle thumb pressure to the neck or stem end of the pear.
. Pears grow in the sublime orchard of Alcinous, in Odyssey vii: Therein grow trees, tall and luxuriant, pears and pomegranates and appletrees with their bright fruit, and sweet figs, and luxuriant olives. Of these the fruit perishes not nor fails in winter or in summer, but lasts throughout the year.A Partridge in a Pear Tree is the first gift in The Twelve Days of Christmas cumulative song, this verse is repeated twelve times in the song.
. Drinking pear juice boosts your intake of vitamin K, also called phylloquinone. Vitamin K helps maintain healthy bones as you age. It promotes the healthy growth of new bone tissue, decreasing your risk of developing bone fractures due to osteoporosis later in life, according to the Linus Pauling Institute. It also helps you form blood clots to prevent blood loss after injury. One cup of pear juice contains approximately 13.3 micrograms of phylloquinone, 11 and 15 percent of the recommended vitamin K intake for men and women, respectively.
. Orange and grapefruit juices have a reputation as cold fighters due to their vitamin C content, but pear juice also provides a source of this nutrient. Pears
. Healthy hair and skin rely on your intake of copper, and drinking pear juice provides a source of this trace mineral. Copper makes up a part of melanin, the pigment that gives your skin and hair their color and provides natural protection from the sun. It also nourishes your nervous system and helps support nerve function. One cup of pear juice provides 243 of the 900 micrograms of copper you require daily, according to the Linus Pauling Institute more than the 132 micrograms supplied by one serving of whole pear.
Juicing Ideas and Considerations
. Pear juice
Macronutrients in Pears
. Pear juice contains 386 calories per 1cup serving. As a snack or addition to a light meal, however, this is still a lowcalorie option. A 1cup serving of pear juice is virtually fat free, with only 0.64 grams of total fat. It has a minimal amount of protein, 1.66 grams, and contains almost 400 grams of water.
Potassium Content and Its Benefits
. An essential mineral to your wellbeing, potassium builds proteins and muscle in your body. Your body also requires it to break down carbohydrates into glucose. As an electrolyte, it regulates the electrical activity in your heart as well as maintaing the acidbase balance. The recommended dietary intake of potassium is 4,700 milligrams per person. A 1cup serving of pear juice has 534 milligrams of potassium, over 11 percent of your RDI.
A Natural Antioxidant Vitamin C
. A natural antioxidant, vitamin C protects your body from damage from free radicals produced as your body breaks down food and toxins such as radiation and exhaust fumes. Excess exposure to free radicals or toxins can speed up the aging process as well as potentially cause cell death and damage to your DNA. In turn, this increases your risk of developing cancer or heart disease. Used in the production of collagen, Vitamin C helps maintain skin, tendon, ligament, blood vessel, cartilage, bones and teeth. It also helps with scar tissue production.
The Clotting Vitamin
. Sometimes called the
Protection from PostMenopausal Breast Cancer
. Pears are rich in fiber. Consuming large amount of fiber, especially cereal fiber such as pears, reduce the risk of breast cancer. Women who have taken hormone replacement and have consumed lots of fibers have significantly lowered their risk of breast cancer by 50 percent.
. Eating pears improves lung function and reduce Chronic Obstructive Pulmonary Disease symptoms such as breathlessness and coughing. The pear, contains no Sodium, a mineral that tends to retain water within the body, thus, increasing blood pressure. The pear
. The pear, due to its richness in potassium, low in sodium and protein content, produces a mild diuretic effect in controlling renal disorders such as nephritis, cardiac and renal oedema, thus, abundant pear consumption is recommended in cases of renal failures.
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