Pears are a member of the family of rose plants (Rosaceae), which besides roses contain a long list of fruits, including apples, apricots, cherries, aronia, peaches, plums, quinces, and others.
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The common European pear (Pyrus Communis) [ref. 1] is a soft, sweet fruit with a fibrous center. These fruits are rich in essential antioxidants, plant compounds, and dietary fiber, making them extremely useful for everyone. There are other types of pears such as Olive Leaf (Pyrus Elaeagrifolia) [ref. 2] , Snow Pear (Pyrus Nivalis) [ref. 3] , Wild Himalayan pear (Pyrus Pashia) [ref. 4] , but in this article, we will focus on the first one.
Pears are especially rich in folate, vitamin C, copper, and potassium. They are also a good source of polyphenol antioxidants and other valuable substances from which their beneficial properties originate.
Although pears are not an unusual source of conventional antioxidant or anti-inflammatory nutrients (e.g. vitamin E or omega-3 fatty acids), the phytonutrient category is where this fruit outperforms others.
For example, in the Baltimore Study of Aging [Ref. 5] (1,638 participants, average age range 62-69 years), the apple/pear combination was ranked as the second highest source of flavonols among all fruits and vegetables - partly because of the richness of epicatechin in pears. The average intake of flavonol in the study was about 14 milligrams per day, and one pear could provide about half that amount.
The list of phytonutrients found in pears is of particular interest to researchers, so let's see who they are:
Hydroxybenzoic acids
chlorogenic acid
gentilic acid
syringic acid
vanillic acid
coumaric acid
ferulic acid
5-caffeoylquinic acid
Flavanols
catechin
epicatechin
Flavonols
isorhamnetin
Quercetin
kaempferol
It has been proven that almost all these phytonutrients provide us with antioxidant as well as anti-inflammatory benefits. As a result, pear intake is already associated with a reduced risk of several common chronic diseases that begin with chronic inflammation and excessive oxidative stress. These diseases include heart disease and type 2 diabetes. [Ref. 6]
As a very good source of dietary fiber, pears can be expected to protect us from developing type 2 diabetes, as well as heart disease. Adequate intake of dietary fiber is an established factor in reducing the risk of both diseases, and in the case of pears, this benefit can be even more pronounced due to the useful combination of soluble and insoluble fiber in this fruit. In addition to the fiber content, however, pears have other ways to help us protect ourselves from these diseases through flavonols, anthocyanins, and other compounds.
The health benefits of fiber also extend to the area of cancer risk. Pear fiber can be associated not only with bile acids in general, but also with a special group of bile acids called secondary bile acids. Excessive amounts of secondary bile acids in the intestine can increase the risk of colorectal cancer (as well as other intestinal problems).
By binding together with secondary bile acids, pear fiber can help reduce their concentration in the intestines and reduce the risk of developing cancer. In the case of stomach cancer, it has also been shown that taking pears reduces the risk of cancer. Here, however, the main focus is not on fiber, but on phytonutrients, especially cinnamon acids (including cumacic acid, ferulinic acid and 5-caffeioylchinic acid). [Ref. 7]
Since pears are very perishable after they are ripe,those you find in the store or at the market are usually unripe and will need a few days of maturation. Look for pears that are hard, but not too much. They should have smooth skin, no bruises or mold on them.
The color of pears of good quality may not be the same, as some may have brown spots on the skin. This is actually an acceptable characteristic and often reflects a more intense taste. Avoid pears that have deformities or have dark brown spots.
Since the skin of pears provides about half of the total dietary fiber, as well as its antioxidant and anti-inflammatory phytonutrients, it is best not to white fruits, but to eat the whole pear.
Once cut, pears are quickly oxidized and acquire a brownish color. You can prevent this by dripping a few drops of lemon, lime, or orange juice onto the flesh.
A few easy ideas for quick serving and preparation of pears from us:
Combine pears with green mustard, and watercress ( Lepidium Sativum [ref. 8] , leeks and walnuts for a delicious salad.
Serve pears with goat or blue cheese for a delicious hors d'oeuvre.
Add chopped pears, grated ginger, and honey to a millet porridge for a spicy-sweet snack.
Asian Pear has necessary nutrients for upkeep of good health such as folate, potassium, magnesium and vitamins C and vitamin K. Health benefits include prevention of diabetes, heart diseases, birth defects, cancer and improves immunity system, bone health and gives healthy hair and glowing skin.
Asian pear looks like an apple. Pears come in different colors like green, yellow, brown and red. This fruit belongs to Rosaceae family. These fruits are delicious and sweet pomaceous with juicy pulp. Different types of pear are available including Asian pears, Chinese pear, Korean Pear, Japanese Pear, Taiwanese pear and Sand pear. Pears originated in China and are native to Europe, Asia and North Africa.
Asian pears contains minerals, vitamins and proteins. Here we listed the nutrition value per 100 grams (3.5 Oz), percentage of RDA (Recommended Dietary Allowance).
Thiamine (B1) (1%) 0.009 mg
Riboflavin (B2) (1%) 0.01 mg
Niacin (B3) (1%) 0.219 mg
Pantothenic acid (B5) (1%) 0.07 mg
Vitamin B6 (2%) 0.022 mg
Folate (B9) (2%) 8 μg
Choline (1%) 5.1 mg
Vitamin C (5%) 3.8 mg
Vitamin E (1%) 0.12 mg
Vitamin K (4%) 4.5 μg
Calcium (0%) 4 mg
Magnesium (2%) 8 mg
Manganese (3%) 0.06 mg
Phosphorus (2%) 11 mg
Potassium (3%) 121 mg
Energy 176 kJ (42 kcal)
Carbohydrates 10.65 g
Sugars 7.05 g
Dietary fiber 3.6 g
Fat 0.23 g
Protein 0.5 g
Asian pears contain high soluble fiber. Fiber controls the blood sugar levels and reduces the diabetes. For more information about diabetes you can go through the article on Diabetic Prevention, Control and treatment.
Asian pears contain high soluble fiber and potassium. Fiber helps to reduce the bad cholesterol in the body and potassium lowers the high blood pressure, which in turn reduces the risk of cardiovascular diseases.
Asian pear contains good source of vitamin C and it stimulates the white blood cell production which helps to eliminate conditions like flu, cold and other illness.
Asian pear contains high amount of folic acid. Folic acid helps reduction in neural tube defects in newborns. Asian pear fruit is very helpful for pregnancy women.
Asian pear contains high amount of vitamin A and components like zeaxanthin and lutein which helps reduce the effects of aging on the skin like age spots and wrinkles. This fruit also helps to reduce hair loss, cataracts, macular degeneration and other various conditions.
Excessive amount of secondary bile can increase the risk of colorectal cancer. Pears contain good source of fiber. Fiber in pear binds together with a special group of secondary bile acids. Hydroxycinnamic acid and Quercetin antioxidant also found in pears help prevents lung and stomach cancer.
Asian pear has high mineral content including phosphorus, copper, magnesium and calcium which help to prevent conditions like osteoporosis and make for stronger bones.
Each Fruit Nutritional Values and Health Benefits,
Guava Fruit, Banana Fruit; Watermelons, Feijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince Fruit, Tangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit, Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit
Each Vegetable Nutritional Values and Health Benefits,
Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal
Subtly sweet, mildly tart, and perfectly crisp, the Asian pear just may be a flawless fruit. It packs a heavy punch of flavonoids, known to reduce the risk of cardiovascular disease. Quick recipe: Toss 4 cups mixed greens with a thinly sliced pear, half a sliced red onion, 1/4 cup toasted pecans, 1/4 cup crumbled goat cheese, and enough olive oil and balsamic vinegar to cover lightly.
Serving Size: 1 fruit
Calories: 51
Protein: 1 g
Fat: 0 g
Saturated: 0 g
Monounsaturated: 0 g
Polyunsaturated: 0 g
Carbohydrate: 13 g
Sugar: 9 g
Fiber: 4 g
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Pears are a sweet, tasty fruit that's full of fiber, low in calories, and loaded with antioxidants, including vitamin C. They are native to Europe and West Asia and have been used in anti-inflammatory, diuretic, and anti-hyperglycemic remedies in China for more than 2,000 years. And pears' benefits for health, such as protection from stroke and some cancers, are backed by research.
Pear Nutrition Facts
One medium-sized pear (178g) provides 101 calories, 0.6g of protein, 27g of carbohydrates, and 0.3g of fat. Pears are an excellent source of fiber, vitamin K, and potassium. The following nutrition information is provided by the USDA.
Calories: 101
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Fat: 0.3g
Sodium: 1.8mg
Carbohydrates: 27g
Fiber: 5.5g
Sugars: 17g
Protein: 0.6g&#;
Vitamin K: 7.8mcg
Potassium: 206mg
Carbs
Pears are a great source of insoluble fiber, containing almost 6 grams (22% of the recommended daily amount) in one medium-size fruit. Fiber is the indigestible part of carbohydrate that helps promote bowel regularity and can reduce "bad" cholesterol.
Pears are high in fructose and other sugars. However, they have a low glycemic index of 38 and a glycemic load of 4.
Fat
Pears contain negligible amounts of both saturated and unsaturated fats.
Protein
Pears contain very little protein and are not a complete source of all essential amino acids, but they do contain trace amounts of the amino acids leucine, lysine, and glutamic acid.
Vitamins and Minerals
Pears are a good source of vitamin C, with one pear containing approximately 13% of the daily value. One pear also has about 6% of the daily recommended amount of copper and 6% of the daily recommended amount of potassium. The skin of a pear is where a large portion of its fiber resides, as well as a high concentration of nutrients, so it's best to eat this fruit with the skin on.
Copper is important for the formation of connective tissue in the body as well as healthy brain and nervous system function. Potassium supports muscle function and nervous system communication.
Pears are a high-fiber source of carbohydrates that provide a low-calorie burst of vitamin C as well as minerals like copper and potassium. Pears are virtually fat-free.
Pear Benefits for Health
Like many fruits and vegetables, pears offer health benefits because of their fiber and antioxidants. These compounds mean pears can help support the immune system, reduce inflammation, and reduce the risk of stroke and chronic diseases including diabetes, high blood pressure, and heart disease.
Helps Repair Cells
One medium-sized pear contains about 8 milligrams of vitamin C. This vitamin is important for cell growth and repair as well as preventing oxidative damage. Vitamin C has been shown to support immune function, aid in the healing of cuts and bruises, and even protect against infectious diseases.
In addition, pear skin contains flavonoids, phenolics, and triterpenes that have antioxidant and anti-inflammatory properties.
May Lower Risk of Diabetes
Some research has indicated that the particular combination of phytonutrients in apples and pears may help improve insulin sensitivity and reduce the risk for type 2 diabetes.&#;&#;
Reduces Risk of Stroke
Research shows an association between the consumption of fruits and vegetables and reduced risk of stroke. One study followed a group of nearly 75,000 Swedish people for 10 years and found that, in particular, people who ate more apples and pears and people who ate more green, leafy vegetables were less likely to be diagnosed with stroke.
Similarly, a analysis of 20 studies concluded that consuming fruits and vegetables was protective against stroke, especially citrus fruits, apples and pears, and leafy vegetables.
Lowers Risk of Chronic Disease
In addition to helping you feel full (which can help with healthy weight management), eating whole foods that are high in fiber, like pears, can improve digestive health and reduce odds of developing coronary heart disease, stroke, hypertension, diabetes, and some gastrointestinal diseases.
May Ease Hangover Symptoms
Pears were used in folk medicine to treat hangovers. One small study showed that Asian pear juice did help alleviate some symptoms of hangover, such as trouble concentrating and sensitivity to light and sound.
Allergies
While food allergies to pears are very rare, people with a birch-pollen allergy can develop an oral allergy to pears due to a similarity in proteins. Symptoms of this birch-fruit syndrome are localized in the mouth and throat and generally appear within five to 15 minutes after consuming raw pear. Cooking the pears can make them safer to eat for people with this condition.
Adverse Effects
Pears are high in FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols), which can cause digestive symptoms in people with irritable bowel syndrome (IBS) and Crohn's disease. So they are not suitable for people following a low-FODMAP diet.
Varieties
Most pears grown in the United States are grown in Washington and Oregon. There are many varieties, including Anjou, Bartlett, Bosc, Comice, Concorde, Forelle, French Butter, and Seckel pears. They differ in size, shape, skin color, and texture but not in nutritional value.
Asian pears are rounder and crisper than most other pears; they are more like apples in appearance and texture, but they taste like pears. These pears have a little more fiber and vitamin C than other pears and slightly fewer calories.
Canned pears may be packed in syrup, juice, or water. To reduce consumption of added sugars and carbohydrates, choose pears canned in water.
Some "pears" are not really pears. Prickly pears, for example, are cacti. Both the paddle of the cactus and its fruit can be eaten. You may also hear avocados referred to as "avocado pears" or "alligator pears," perhaps because of the avocado's shape and its bumpy, dark green skin. They are not, however, true pears.
When They're Best
Most pears are harvested in the fall or winter, but they are available in supermarkets year-round. When selecting fresh pears, look for fruits that feel heavy and firm, with a little give right around the stem.
Storage and Food Safety
You can keep unripe pears in the refrigerator for a few months or at room temperature for several days while they ripen. Once ripe, they will last only a few days at room temperature. You can extend their shelf life by three to five days by putting them into the refrigerator.
Freezing fresh pears is not recommended because the juice and fibers will separate in the thawing process, and the results are undesirable. However, freezing a cooked or processed pear (such as pear sauce) will work. Place the puréed pear in a tightly sealed container before freezing to help reduce freezer burn.
How to Prepare
Pears are a versatile fruit. They can be eaten raw, poached, or baked. Enjoy your pears chopped up in salads, roasted with squash or root vegetables, puréed to make soup, or blended into a smoothie.
Pair your pear with a serving of protein, such as Greek yogurt, low-fat cheese, or nuts, for a filling, fiber-rich snack.
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