Top Health Benefits of Pears

HIGHLIGHTS

  • Pears are beneficial for heart health. Pears contains an essential vitamins, minerals and organic compounds.
  • Pears are rich in important antioxidants, flavonoids, and dietary fibre.
  • Pears are fibre-rich fruits which help in reducing the risk of stroke.
  • China has become the world’s largest producer of Pears.


ORIGIN
Pears are delicious and sweet pomaceous fruits with juicy flesh. The term “pear” describes a number of trees and bushes in the genus Pyrus, of the larger family Rosaceae. Pear is an edible fruit. Its shape is a teardrop. Pears originated in China and are native to Europe, North Africa, and Asia, and there is evidence of them being consumed since prehistoric times. They can grow easily in places with temperate, cool climates that make them very versatile and easy to cultivate.
Grown in India: In India Pear is cultivated in Himachal Pradesh, Jammu and Kashmir, Uttar Pradesh, and low chilling varieties do well in subtropical regions. Himachal Pradesh has taken a lead in India about 7,470 hectares which is next to apple and plum among temperate fruits. In Tamil, it is called as Perikai.

NUTRITIONAL VALUE

NUTRIENTUNITVALUE (Per 100g)
Proximates
Waterg83.96
Energykcal57
Proteing0.36
Total lipid (fat)g0.14
Carbohydrate, by differenceg15.23
Fiber, total dietaryg3.1
Sugars, totalg9.75
Minerals
Calcium, Camg9
Iron, Femg0.18
Magnesium, Mgmg7
Phosphorus, Pmg12
Potassium, Kmg116
Sodium, Namg1
Zinc, Znmg0.1
Vitamins
Vitamin C, total ascorbic acidmg4.3
Thiaminmg0.012
Riboflavinmg0.026
Niacinmg0.161
Vitamin B-6mg0.029
Folate, DFEµg7
Vitamin B-12µg0
Vitamin A, RAEµg1
Vitamin A, IUIU25
Vitamin E (alpha-tocopherol)mg0.12
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg4.4
Lipids
Fatty acids, total saturatedg0.022
Fatty acids, total monounsaturatedg0.084
Fatty acids, total polyunsaturatedg0.094
Fatty acids, total transg0
Cholesterolmg0
Other
Caffeinemg0
Source:USDA National Nutrient Database for Standard Reference


INCREDIBLE BENEFITS OF PEARS
1. Heart health
The presence of fibre in pears makes it an invaluable source for preventing any heart disease. Fibre clears bile acids, which in turn reduces cholesterol levels, keeping both within moderate levels. Another exceptional element in pear is potassium. Potassium is also known as a vasodilator. It lowers blood pressure, decreases strain on the entire cardiovascular system and makes it arduous for clots formation. Potassium enhances blood flow to all parts of the body, which oxygenates the organs and promotes effective functioning.
2. Boosts immunity
Pears consists of antioxidants, vitamin C and copper which strengthen the immune system of the body and helps the body to fight against different infections. Vitamin C also improves the action of white blood cells and prevents diseases like common cold and infections from recurring.
3. Controls blood sugar
It is tough for people to understand how fruits containing sugar can help in controlling blood sugar levels. But this is how it works; the low glycaemic index is stacked with fibre which slows down the absorption of glucose into the bloodstream. Daily intake of Pears improves insulin sensitivity which frequently goes out when diabetes begins to emerge.
4. Improves digestion
Pears are good for improving digestive health. Most of the fibre in pears is a non-soluble polysaccharide, which means it operates as a bulking agent in the intestines. This fibre gathers the food and makes it easier for the food to pass through the intestines. It also regulates the passing of stools and lessens the chances of constipation, diarrhoea, and loose stools. The porous nature of pear fibre helps it to attach cancer-causing agents, release radicals in the colon and preserve the organ from their damaging effects.
5. Boosts bone health
Pears contain high minerals like magnesium, manganese, phosphorus, calcium, and copper. These reduce bone mineral loss and debilitating conditions like osteoporosis and the general weakness of the body due to lack of support from the bones. Pears are brimming with boron a metalloid which helps to retain calcium in our body, so Pears can help prevent this bone disease. Apart from these, Pears carry Vitamin K, a very rare but essential co-factor that is significant for better bone health. Vitamin K deficiency is extremely common in adults, largely because they do not realize the importance of this vitamin. Daily consumption of pears helps to preserve bone health and also, reassures normal blood clotting. Pears also contain a little calcium which helps to top up your daily intake from other sources.
6. Antioxidant Effect
Pears are rich in antioxidant nutrients like Vitamin C and copper that protect our cells from oxygen-related damage from free radicals. Pear juice has potent free radical scavenging activity.
7. Improve Eye Health
Eating fruit every day is good for the eyes, and the pears are one of the best fruits of all. The vitamins and nutrients in pears prevent cataracts and reduce the risk of age-related macular degeneration.
8. Anti-Inflammatory Properties
Pears contain phytonutrients such as beta-carotene, lutein, and zeaxanthin, which are all shown to have anti-inflammatory properties. Phytonutrients help with heart and digestive health, making pears an essential component in nutrition.
9. Improve Blood Pressure
Not only are the skin of pear’s full of fibre, but they are also packed with Quercetin. Quercetin is one of the antioxidants found in the skin of pears. It has demonstrated anti-cancer properties and also helps regulate blood pressure.
IMPORTANT TIPS AND FACTS
1.Pears are versatile, tasty addition to salads, main dishes or desserts.
2.Before tobacco leaves were discovered, Europeans smoked pear leaves.
3.Sliced pears are very prone to browning when exposed to air. To slow down the oxidation process, you can dip the pears in a solution of water and lemon juice.
4.The flavour of pears is best when they are cool.
5.Pear wood is useful in making furniture and kitchen utensils, as well as smoking meats.
SIDE EFFECTS OF PEARS
1.Too many Pears are bad for Digestive Health.
2.Excessive consumption may lead to Weight Gain.
3.Too much consumption of Pears may lead to high levels of antioxidants and which in turn increases the risk of cancer.
4.Too much consumption of Pears may lead to high levels of Vitamin A and which in turn cause blurry vision, bone swelling, poor appetite, dizziness, bone pain, etc.
5.It is advisable to eat pears in moderation as high levels of vitamin C in our body can give rise to complications like diarrhoea, nausea, vomiting, heartburn, abdominal bloating, headache, etc.